Reminders:

• It is ok to take some time off if it will motivate you to begin your physical activity program again. However, extended breaks or a lack of regular exercise will be detrimental to your goals of improving your health. The beneficial changes occurring in your body will not continue or will reverse (as is the case with muscular development for example) if you stop exercising for extended periods of time.
  

Actions you can take:

• Develop a social support network. Support can come from, family, friends, co-workers, or anyone who can be positive, optimistic and helpful for you. Social support can occur in many forms. Support may be as simple as an encouraging word or might involve specific rewards, such as exercising with you. Some support is likely to occur naturally as those people around you become aware of your attempt to improve your health. If you need additional support, do not hesitate to kindly ask the appropriate people.

• Make room for physical activity in your daily life. For many folks, before or after work or meals is often an available time to cycle, walk, or play. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Consider the following suggestions:
  
  • Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
    
  • Park the car farther away from your destination.
    
  • Get on or off the bus several blocks away.
    
  • Take the stairs instead of the elevator or escalator.
    
  • Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
    
  • Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
    
  • Perform gardening or home repair activities.
    
  • Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
    
  • Use leg power-take small trips on foot to get your body moving.
    
  • Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
    
  • Dance to music.
    
  • Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
    
  • Make a Saturday morning walk a group habit.
    
  • Walk while doing errands.