Get started the right way
Start slow
Incorporate more physical activity into your daily routine and gradually work up to the
30-minute goal to
improve health and manage your weight. If you have a
chronic health problem such as obesity, diabetes, heart disease, or high blood pressure,
ask your physician or health care provider about what type
and amount of physical activity is right for you. By going slow and gradually, you won't overdo it
and you won't experience the common "burnout factor."
Set goals. Track your progress. Write it down.
Set short-term and long-term goals and
celebrate every success. Keep an activity log to track your
progress. Note when you worked out, what activity you did, and how long you did the activity. And
note how you felt during and after your workout. Often
people will notice how much a workout or activity
changes their outlook (positively!), and will go back to
their logbook for
motivation
when that run seems easier to brush off or skip. Problems can disappear after a great workout,
whether it's in a yoga class or raking up a pile of leaves.
Think variety. Be creative.
Choose a
variety of physical activities to help you meet your goals.
You won't get bored and it can help keep your mind and body challenged.
Finding motivation
is often finding activities and challenges you enjoy, and figuring out ways to work them into
your day (or your calendar). Some people are calmed by yoga, some people are energized, and some
are bored. Find the activity that is right for you.
Eat well
Nutritious foods: Choose a variety of them, every day. Remember that important things like energy and stamina for exercise depend on eating well. Lean meats and protein, complex carbohydrates, whole grains and nuts. And fruits and vegetables—lots of them.
Get support. Find a friend.
Or as we like to say, "Who's your buddy?" Having a commitment with a buddy can increase the enjoyment of your activity even more, while also providing time to socialize. Also important, a commitment to your buddy increases the odds you will be there for them (and they will be there for you).
Many people report feeling motivated to keep their activity schedule intact when they are going to do it with a buddy. People sometimes talk about how much they miss their activity when they do cancel—both the physical and social aspects.