Think about answers to the following four
questions. You can write your answers down on a sheet of paper. Your answers
will be your road map to your physical activity program.
What physical activities will you do?
List the activities you would like to do, such as walking, energetic yard work
or housework, joining a sports league, exercising with a video, dancing,
swimming, bicycling, or taking a class at a fitness or community center. Think
about sports or other activities that you enjoyed doing when you were younger.
Could you enjoy one of these activities again?
When will you be physically active?
List the days and times you could do each activity on your list, such as first
thing in the morning, during lunch break from work, after dinner, or on Saturday
afternoon. Look at your calendar or planner to find the days and times that work
Who will remind you to get off the couch?
List the people—your spouse, sibling, parent, or friends—who can support your
efforts to become physically active. Give them ideas about how they could be
supportive, like offering encouraging words, watching your kids, or working out
When will you start your physical activity
program? Set a date when you will start getting active. The date
might be the first meeting of an exercise class you have signed up for, or a
date you will meet a friend for a walk. Write the date on your calendar. Then
stick to it. Before you know it, physical activity will become a regular part of