Get Motivated to be More Active

Posted: Nov. 1, 2004

There are 1,440 minutes in every day. Make it your goal to use 30 of them for physical activity.

It's important to remember that you can start out slowly and work your way up to a higher level of activity.

If you have tried physical activity in the past, and not succeeded in adding it into your life, this is a good time to consider the pros, and then the cons, of becoming more active.

Think about the reasons you have to be more active.
Maybe you want to…

• Feel less tired and have more energy to get things done.
• Maintain a healthy weight.
• Set a good example for your family.
• Live longer by reducing the risk of heart disease and diabetes.
• Reduce feelings of stress or depression.
• Feel better about your body.

What other reasons do you have?

Now think about the barriers that are holding you back.
Maybe you…

• Don't know how to find time in the day for physical activity.
• Find physical activity boring.
• Are concerned about how you look while exercising or wearing exercise clothes.
• Have aches and pains that keep you from physical activity.
• Feel too old to start or learn how.

Making a change
Imagining yourself involved in physical activity is the first step in adopting a healthier lifestyle. Can you imagine taking a 15-minute walk on a beautiful day? Remember, physical activity makes more energy than it takes.

Find the time
Figure out when you could possibly fit physical activity into your already busy schedule. You will find opportunities at home, work, and elsewhere (such as walking up and down the stairs for 15 minutes during your lunch break). What is important is discovering that you do have time in your schedule.

Remember your physical activity successes and interests
Think about physical activities that you have enjoyed or that sound interesting. Some possibilities include the following: walking, yoga, low-impact aerobics, gardening/yard work, Frisbee, volleyball, swimming, basketball, dancing, skating, biking, tennis, hiking, stair climbing, softball and jogging.

Develop a support network
Not yet convinced that you can become more physically active? That's where the people you know can help you out. Discuss your concerns with peers, family, friends or co-workers who are physically active. Find out how they got started and what keeps them motivated.

Set small, specific goals
For example, if you chose physical activity at work as the target area you want to address this month, a specific goal might be to use the stairs instead of the elevator at least twice a week. This is always better than a general approach such as, "I will be more active this month."

Reward yourself
Once you've set and achieved some specific goals, celebrate your successes — no matter how small. You might choose a reward that is related to physical activity. How about workout clothing or new athletic shoes? Or reward yourself with a trip to the movies or tickets to your favorite play or sporting event.

Develop long-term vision
Keep in mind that health professionals recommend 30 minutes of moderate-intensity physical activity (e.g., gardening or walking) at least five days a week. This can be your long-term goal, but for now, just keep building on your successes month by month.

Source: Centers for Disease Control and Prevention

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