Tips for Starting and Staying Active!
- Set a SMART Goal
- Go on a TIME Hunt
- Make "Physical Activity" Appointments
- Work Out at Work
- Be an Active Commuter
- Make Small Changes
- Use the FITT Formula to Progress
Set a SMART Goal
Set SMART goals using the SMART Goal sheet. Once you have created your SMART goals, post them where you will see them often.
Go on a TIME Hunt
If you think you do not have time to fit exercise into your already scheduled life, please do the following written exercise. For one week, record the amount of time you spend on the following activities.
Activity |
Minutes |
Hours |
|---|---|---|
Nonwork-related phone calls |
||
Nonwork-related emails |
||
Watching television |
||
Daydreaming |
||
Listening to the radio |
||
Playing on the computer |
||
Eating out |
||
Visiting with neighbors who dropped by to say "hello" |
||
TOTAL TIME |
At the end of the week, add up the amount of time that you spent on the above activities. Then look at the top three and plan to reduce each by 30-minutes. Use this time to get three 30-minute physical activity sessions in.
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Make "Physical Activity" Appointments
Look at your schedule for the next week and find as many 15-30 minute blocks that you could do physical activity. Make appointments for exercise trying to get at least 2 hours and 30 minutes for the week. Put it in your planner and commit to it just like any other appointment. Only plan one week at a time.
Recommendation from the Physical Activity Guidelines for Americans which provides science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity.
Work Out at Work
- 30-Minute Exercise Release. Check with your supervisor to see if you are eligible for the Governor's Work Well 30-minute exercise release three times a week.
- Use your Lunch. If you have regular lunch hours at work, a good strategy is to spend part of it exercising. Use 15-30 minutes of your lunch each day and go for a brisk walk or do some strength training exercises.
- Take a brisk walk. It will burn a few calories, get your blood flowing, and clear your head. If you have to go to a meeting, consider walking instead of driving or using public transportation if you can.
- Use the stairs. Each time you have to go to another floor add in an extra flight of stairs.
- Strength training. Activate your core and do crunches, do triceps dips on your chair, squats or any other strength exercise while you are working at your desk.
- Stretch. While you are on the phone, on hold or after you have been working on your computer for a while. This reduces muscle tension, gets your circulation moving and prepares you for more strenuous activity later.
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Be an Active Commuter
Weather permitting walk or bike to work. If you use public transit get off a little earlier and walk the rest of the way.
Make Small Changes
- Park at the end of the parking lot
- Take the stairs
- Make family time "Activity Time"
- Make your house work active
Use the FITT Formula to Progress
If you have been active and doing the same activity for a long time it is time to take on a new challenge. The key to success is gradual progression. About every 6-8 weeks or as you feel like you need a new challenge you should change one of the FITT factors. Healthy safe progression should be limited to one FITT factor at a time. Set a goal to change one FITT factor of your physical activity program.
- Frequency - Add an additional day each week
- Intensity - Increase one factor such as: speed, incline, weight, sets, or repetitions.
- Time - Increase your sessions by 5 minutes.
- Type - Try a more intense version of a similar activity or try something completely new.
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