How can I be more physically active?

Strategies to help you become physically active

As people progress through the stages of change, the benefits of exercise will begin to outweigh the costs and they will become more self-confident in their belief that they can maintain a physically active lifestyle. Research has shown that different strategies are more important at the various stages of change. During the early stages of behavioral change, strategies need to be focused on increasing a person’s knowledge about the benefits of being physically active and changing their attitude toward the physically active. At the same time, a person’s confidence in being able to handle the demands of being active and to overcome barriers need to be high. Here are some tips for people in the early stages (i.e., contemplation, preparation) of change:

- Increase your awareness of the benefits of physical activity and the negative consequences of inactivity

- Increase your awareness of the physical activity guidelines for American adults

- Seek out information about how to become physical active

- Create a mental model of what life will be like for you when you are physically active and contrast that with your current self-image

- Find success stories about people similar to you

- Explore social opportunities that may help you as you prepare to start being active

- Put up inspirational messaging around the house and in places where you will see them everyday such as on your computer

Research shows and evidence support the idea that different strategies are going to be more effective at different stages of change. As you progress in your behavioral change, check to make sure that you are using the decisions you are making in terms of your program are enhancing your performance and increasing your probability of success. 

Sometimes it just hits you. You have trouble walking up a flight of stairs, you get a wakeup call from the doctor, or you watch your children sitting at the computer easily polishing off a big bag of potato chips and their  waistline growing just like yours is. They've picked up your habits. You become frightened for them and frightened for yourself. It takes a scare like this to jolt you into action. But you don't have to start by running a marathon. Start slow, even 10 minutes of activity three times a day will help. Schedule something active each day. As you get stronger, increase the time you spend on exercise until you've reached at least 30 minutes on most days. Pick activities you like to do. Walk the dog, work in the garden, go for bicycle ride, hit the gym, everything counts. The important thing is to get moving. Good luck!   

Starting physical activity can begin by finding ways to add more activity to your life and creating an environment that is more conducive to physical activity. Surrounding yourself with social situations and social support to physical activity will help too. Things like joining a walking club or a group exercise class with friends or walking with your friends and family after work are ways to combine physical activity and social aspects together. Throughout your day, there are ways to increase physical activity as well. By parking further away from things, walking to places and to coworkers as much as possible, using stairs instead of elevators, taking the longer walking route to things all can help you be active. Adding social support by telling your friends and family you want to become more active and asking them to help in support of your goal will help you in being more active. If you combine social support, with an environment that makes physical activity more possible with your desire to be more active you will achieve your goal.