| Getting Started (continued...) |
| List the Benefits you Expect |
List the benefits you expect from your physical activity program, then make sure these are realistic and reasonable. Many people expect enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and relapse because they feel like they’ve failed. Try to make the benefits about things you can control, rather than an outcome (such as weight). Build your list of benefits as you increase your physical activity-you’ll be surprised at how long your list becomes. |
| List the Reasons |
List things like decreasing stress or depression, stronger bones, greater strength and flexibility to help maintain independence, increased energy, better sleep, etc. Keep this list in a visible place as a daily reminder of the long-term rewards. |
| Be Safe |
- Ensure that you have been given proper training (instruction) for the activity, i.e., lifting weights.
- Ensure that you are exercising in a safe environment - you must monitor and adjust to environmental conditions, i.e., pay close attention to obstacles in your path while jogging or walking.
- Make sure that you have the appropriate protective gear, it has been fitted properly, and it used appropriately, i.e., racquetball goggles.
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| Vary Your Activities |
- Vary your activities, both for interest and to broaden the range of benefits.
- Explore new physical activities.
- Reward and acknowledge your efforts.
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