There are 3 main reasons why people take up physical activity in their leisure time:
- To gain some health benefit
- Enjoyment and pleasure
- Self-image
Set a SMART Goal:
S - Specific - Instead of setting a long term goal set multiple short term goals, then once you reach one short term goal you can progress to another. This allows for more accomplishment.
M - Measurable - Make your goal measurable by adding a number i.e. times per week that you will walk or pounds that you want to lose.
A - Attainable - Make sure that the goal can be reached, if it is not attainable you are setting yourself up for failure.
R - Realistic - When you decide that you are going to start to work out keep it realistic, know that going from not working out at all to 6 days per week is not very realistic. Start with 2-3 times per week.
T - Time Frame - Decide how much time you are willing to put into your goal. Make it enough time that you are doing more that prior, but not too much that you will wear yourself out.
Choose Activities that are Enjoyable to You and that Feel Good:
 Competence - Choose an activity that you will be able to perform well at.
Challenge - There should be a match between your perceived skill and the perceived challenge.
Control - The final decision of the chosen activity should be up to you and not decided by others.
Choice - Consider from a variety of activities available to you, ones that best meet your needs and interests.
Commitment - By using the previous 4 noted above, your commitment to the activity will come easily.
Get Social Support:
- Find a work out partner.
- Tell your family and friends that you are making a decision to become physically active.
- Incorporate a variety of activities from these three groups:
- Endurance (4-7 days a week): continuous activities for your heart, lungs, and circulatory system.
- Flexibility (4-7 days a week): gentle reaching, bending, and stretching activities to keep your muscles relaxed and joints mobile.
- Strength (2-4 days a week): activities against resistance to strengthen muscles and bones and improve posture.
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