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Please note: This information was as
current as we could make it on the date given above. But medical information is
always changing, and some information given here may be out of date. For
regularly updated information on a variety of health topics, please visit
familydoctor.org, the AAFP patient
education Web site. |
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An article on this topic is available in this issue of
AFP.
Sticking to Lifestyle Changes: Increasing Physical Activity
How do I pick activities I can stick with?
You don't always need high-intensity exercise to improve fitness and decrease health risks. Increasing the amount of moderate physical activity (like walking or gardening) has clear health benefits. Start with simple, everyday activities that are fun and easy for you to do. Walking 10 minutes a day is a good place to start for most people. Pick a few activities that you can make part of your daily routine. See the box to the left for examples.
Slowly increase how often and how long you do an activity. Start with low intensity and slowly increase the intensity. Don't overdo it when you start out.
Adapted with permission from Diabetes Prevention Program. Lifestyle manual of operations. Accessed August 25, 2003, at: http://www.bsc.gwu.edu/dpp/lifestyle/dpp_part.html. |
What will help me stick with increased physical activity?
Set realistic goals for yourself, like "Lose 10 pounds," "Lose 3 inches off my waist," or "Be able to walk to Charlie's house without getting winded." Set goals for what you plan to do in the next week. For example, "Walk 10 minutes every day and do two or three things on the daily activity list (see the box to the left)." Keep track of your progress. Use a chart or a journal to make a record of all of your activities.
Plan a time for focused activities. Develop a back-up plan for those things that sometimes happen, like travel for work, a time crunch at the office, an injury, or bad weather.
Bring your physical activity diary with you for each visit to your doctor. Ask your doctor for tips and answers to your questions. Let your doctor know the problems you are having.
How do I keep from getting bored?
Make regular changes to your activities--for example, you might change walking paths now and then, change your weight-training program every month, or take a dance class for a while. Listen to music or watch TV while you exercise. Find a partner to work out with or join a group activity. Ask family members to plan a different activity for Saturday mornings.
What if I get off track?
Everyone slips off their plan now and then. Think about what triggered your slip and make a plan to avoid or cope with that trigger the next time. Don't just make excuses, though; get back to your plan.
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Where can I get more information?
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This handout provides a general overview on this topic and may not apply to everyone. To find out if this handout applies to you and to get more information on this subject, talk to your family doctor.
Visit familydoctor.org for information on this and many other health-related topics.
Copyright © 2004 by the American Academy of Family
Physicians.
Permission is granted to print and photocopy this material for
nonprofit educational uses. Written permission is required for all other uses,
including electronic uses.
