Tips for Staying Active


Tips to help you enjoy physical activity:

Women who are motivated by enjoyment or satisfaction may maintain their adherence to physical activity (Caserta & Gillett, 1998)

  • Plan activities with other people.
  • Try a new activity if you feel bored with your current routine.

Make it convenient:

  • Schedule times that are convenient.
  • Have equipment ready.

Plan your weekly and daily activities. Build this time into your schedule.

  • Have a back-up plan.

Log your steps in your diary and with the pedometer tool to track your step counts. Self-monitoring is a successful tool to help you stick to your program. (Acharya et al., 2009)

Tips to help you do higher intensity activity:

Further improvements in health status and weight loss can be achieved with greater intensities and/or volumes of physical activity.

  • Start with light and moderate intensity activities and slowly increase frequency, duration, and intensity.
  • It may take more time to reach a more vigorous level, but it may help reduce injuries. For this reason, beginning with moderate intensity may be just as effective (Cox, Gorely, Puddey, Burke & Beilin, 2003)

Tips to help you be successful at being active at home:

Women may adhere better to a home-based exercise program compared to a group exercise program.

  • Create a user-friendly place to work out at home (i.e., make the basement a place you want to be, rather than a storage area).
  • Have a set of hand weights next to your T.V. Use commercials to complete exercises while watching your favorite shows.
  • Turn on some music and do a quick interval workout, performing one exercise per song.

Tips to help you set goals:

The more intrinsically motivated and autonomous your goals, the more likely you are to participate in more physical activity long-term (Segar, Eccles & Richardson, 2008)

The more your goals are related to health, mindset, and quality of life, the more likely you are to participate in physical activity, versus goals that are related to weight.

SMART Goals are:

  • Attached to a TIME FRAME of completion

Evaluate and re-establish your goals regularly (i.e. weekly, monthly).

Consider focusing on one thing at a time – initially focusing on exercise only may be more effective than focusing on exercise and diet simultaneously. (Booth, Nowson & Matters, 2008)

Tips to help you secure social support:

Women’s overall activity levels are positively associated with social support. (Seefield, Malina & Clark, 2002; huberty et al., 2009)

  • Let trusted family, friends and co-workers know about your goals.
  • Find a walking/workout buddy.
  • Make sure you find someone who is supportive of your goals.
  • Be aware of loved ones who unconsciously sabotage your goals.
  • View the discussion board on the Fit Minded website.

Next step

Learn how to Stay Motivated.