Getting Began and Staying Physically Active
Exercise has many health benefits. Exercise can help –
• reduce the risk of heart disease
• reduce risk of type 2 diabetes
• with weight control
• prevent bone loss
• strengthen muscles and improve balance
• boost energy levels
You’ll feel better and improve your health.
Aim for 30 minutes of activity five or more days a week. You can do activities like walking, swimming or even gardening. When getting began, you are able to do 10 minutes at a time a few times throughout the day.
Be certain to keep it easy, keep it simple and keep it new. Try different things. It may be easier to be active if you exercise with friends. Think about joining your spouse, neighbor or child for a regular walk.
Be certain to set realistic and safe goals. Then work toward your goal.
Reward yourself as you reachyour objectives.
Be active safely
Begin out slowly. Increase your activity over weeks, not days. You’ll improve your strength, stamina and fitness. This will help to avoid sore muscles and injuries. Do not forget to wear comfortable clothes and supportive footwear. Be mindful of the weather when doing outdoor activities.
Some things to consider when setting goals
The right time
o Be sure to pick a time of day or times during the day that you are able to stick to. Will it be easier to be active in the morning, during the afternoon or in the evening?
o the best times for me to be active are ________________
The best activity
o Build on what you already do, for example walking.
o Attempt different activities.
o One activity I’d like to try is _____________________
Make certain to set short realistic objectives
o For example, I’ll walk __ minutes a day, __ days a week.
o I’ll park further away from my destination and walk more.
o My goal is ______________________
Record and review your activities
o Log your activities and review every month. Are you reaching your goals? If not, what do you need to do differently to meet your goal? If you’ve met your goal, reward yourself.
Reward yourself for achieving your goals
o My reward is _____________________