1. Know the options
Before starting any program, check with your doctor and examine the options. People should pick a program they know they will enjoy. Some individuals like to go to a gym and do a structured workout, while others enjoy a neighborhood walking club. Several qualified Home Fitness Businesses like Triad Fitness Advisors ( www.triadfitnessadvisors.com ) will help improve fitness by coming to your home to help with your ability to function and quality of life--but only if people do it regularly.
2. Start slowly
Many people are eager to get started and sometimes overdo it, which usually makes them sore and can make them want to stop. A good way to start slowly is to discover a baseline. Record all the activities during each waking hour or for two- or three-hour time blocks, tracking how much time is sedentary (e.g., sitting at a desk) or active (e.g., walking to the bus stop). At day's end, count how many hours you have and have not been physically active. Then look at when some short (e.g., 10 minutes) bouts of brisk walking could be fitted into the day.
3. Make a date
Find a buddy to exercise with and keep each other motivated. Whether it's a friend to walk with in the neighborhood or a personal home appointment with a qualified trainer, that appointment makes it more likely people will do the walk or workout.
4. Set specific short- and long-term goals
Make goals as specific as possible. For example, on Monday, Wednesday and Friday, I will do a brisk, 10-minute walk in the morning before my shower, at lunch time and after dinner. Being specific means people are planning for activity in the day and making it a priority. Long-term goals are also important. Is there an activity people would like to do that they feel physically incapable of at the moment, but may be able to do with a little effort, or with the help of a qualified home trainer? Set a long-term goal to help do it.
5. Make a list
List the benefits expected from the physical activity program, then make sure these are realistic and reasonable. Many people expect enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and relapse because they feel like they've failed. Try to make the benefits about things that can be controlled, rather than an outcome (such as weight). People should build a list of benefits as they increase their physical activity-they'll be surprised at how long the list becomes.
6. Make choices
To move forward, people need to leave some things behind. People need to think about what they are willing to give up to make room for exercise. Bad habits? Nonproductive activities? Non-beneficial relationships?
7. Every step counts
Wear a step counter throughout the day to count how many steps are taken. Less active people tend to take about 4,000 steps or fewer per day. Aim to do 250 to 1,000 additional steps of brisk walking, until reaching 8,000 to 10,000 steps in a day.
8. Create a support network
Tell friends and family about the new goals and ask for their support and encouragement. Involving others often helps people keep their commitments. Consider scheduling telephone reminders from the support network to help keep on track.
9. Follow a well-rounded program
Include all five components of a successful program: warm-up, flexibility, cardio, resistance and cool-down.
10. Reward yourself and don't quit
Once people have reached their goal, they should treat themselves to something that reminds them of what a good job they've done and encourages them to continue. Make it something that feeds the spirit, but is not necessarily food or an expensive purchase. Like brushing teeth, make exercise part of daily life.
