I'm not exercising right now, but I am thinking about being active. How can I get ready to start being active?
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Thinking about exercise and physical activity is a good step towards becoming active. Here are some tips to keep you thinking about physical activity and to help you get started:
- Remind yourself of the benefits of physical activity (see Resources section below). Write down your reasons for wanting to be more active. For example, being more active could benefit many parts of your life, such as your health, self-image, energy level, social life and your ability to do daily tasks, such as climbing stairs.
- Talk to active friends or family about why they exercise and how they got started.
- Think of ways you can add small amounts of active living to your day, such as taking the stairs instead of the elevator.
As you get ready to become more active, you can make planning easier by using the four "W"s To complete your plan, circle a response to each question below or come up with your own answer.
What activity would you be most willing to try?
- walking
- gardening
- bicycling
- swimming
- skiing
- other _______________.
When could you find 10 minutes in your day to be active?
- in the morning
- at lunch time
- after work
- other _______________.
Where would you like to be more active?
- your neighbourhood
- at home
- at work
- at your local fitness centre
- at the mall
- other _______________.
Who do you want to share your activity with?
- no one
- friends
- partner
- family
- other _______________.
Just combine your "W"s!
Once you've completed your plan, you've taken the first step! The next step is to look at your four "W"s and come up with a more specific plan for bringing activity into your day. For example:
- What: Walking
- When: 10 minutes at lunch time
- Where: At work
- Who: By myself.
Think about the following questions:
- Where can you walk at work? For convenience and to save time, get a map of the area around your work, and plan your route before you leave. Is it safe to walk alone? If not, you might want to ask a friend or co-worker(s) to join you, or you might plan to walk indoors.
- What clothing do you need to do this activity? If you are walking outside, you will need to wear comfortable shoes and outdoor/layered clothing.
- Will you walk before or after you have eaten your lunch? The day or night before, plan when you will eat lunch. You might decide to walk before you eat and have your lunch at your desk afterwards. If so, are you going to pack a lunch? Are you going to ask a co-worker to pick something up for you?
- From start to finish, how much time will a 10-minute walk outside take? For example, you might have a total of 30 minutes for lunch. To put on your walking shoes and get out into the street will take about five minutes. You'll need the same amount of time to come back and remove your shoes. The actual walk will take 10 minutes. So, the total time is 20 minutes. That leaves you with 10 minutes before you have to get back to work. Is it possible to eat your lunch while you work? If so, then this plan should work for you. If not, a better time to walk might be just before work or in the evening. Another possibility is to find out if you can extend your lunch time by 10 minutes and make up the extra time at the end of the day. You might also want to park your car a few blocks farther from work so you can get in five minutes of walking before and after work. Remember, you do not have to exercise really hard to achieve some health benefits.
The plan above is just one example of many ways to become active, depending on your lifestyle and activity preference(s). It's important to plan ahead to make the activity as easy and worry free as possible. Making plans and setting goals has helped inactive people become more active.
Get ready to get active!
Resources
- Get Inspired (ParticipACTION)—read how others have added movement into their lives.
- Tips for being active (Public Health Agency of Canada)—Information on the benefits of physical activity and practical suggestions for making physical activity part of your daily life.
Reference
- This article is adapted with permission from Marcus, BH, Taylor, E, Simkin, L. Try it you'll like it. Providence, RI: Centers for Behavioral and Preventive Medicine, Miriam Hospital; 1992.
