Stage 3 — Preparing for Action
Whether you've decided to start being physically active now or you would like to be physically active on a more consistent basis, congratulations! You have taken an important step by focusing on future goals. Now, it's time to take action.
Do you remember a time when you were physically active and felt great? You can feel that way again. Simply make a commitment to incorporate moderate-intensity physical activity into your lifestyle, slowly but surely. For instance, this could mean riding your bike to the local market to pick up a few items for dinner. The following steps will provide you with the tools you need to develop a plan of action to meet your goals. You can do it!
Develop support
Share your commitment to becoming physically active with those around you.
When seeking the support of others, help them understand your reasons for
change so they can help you. Make use of the support networks that exist
around you, such as friends or co-workers who are willing to help you
remain motivated. Find friends, co-workers or family who will join you for
evening walks. Gather a group for a weekend hike and picnic. Name two
people who you will rely on for support and motivation.
Getting ready for physical activity can also mean changing your surrounding (e.g., home, work, and car) to support your goals. Keep comfortable walking shoes at work or in the car. Have an exercise bag packed and ready to go. Post motivating messages in your day planner or on your bathroom mirror.
Name two ways you would like to alter your environment to support your goals.
Find the time
With some creative thinking, you'll find ways to squeeze a little more
time out of your busy schedule. Adding short bouts of physical activity
throughout the day really works. Walk down the hall instead of using the
telephone or e-mail. Park farther from the door. Could you get up earlier
to take a brisk walk? Climb up and down the stairs for 20 minutes during
lunch?
Think about your schedule at work, home, and elsewhere. Find at least three slots that you could devote to physical activity during the next week, and write them down.
Make change a priority
Perhaps you've already made small changes in your level of activity that
you can build on, or maybe you will be starting fresh. Either way, adding
physical activity into your lifestyle is now at the top of your priority
list. You can be confident that you are on the road to success. Choose one
area of your life (e.g., work, lunch/break time, before/after work,
weekends, active indoor chores, active outdoor chores) that you want to
address in the next week.
Create a plan of action
You've developed a strong support network, found three time slots for
physical activity, and chosen one area of your life that you want to
address in the next week. The next step is to set some achievable goals
and create a plan of action. For example, if you chose physical activity
after work as the area to work on for the week, a specific goal might be
walking the dog after work 4 days a week. Consider the plan developed by
John, who makes his living as an aerospace engineer…
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Now it's your turn! Choose four physical activity goals that you hope to accomplish within the next month.
Monitor your progress
Keep in mind that occasional setbacks do not mean failure. On the
contrary, you have set and achieved some specific goals. However, it is
important to plan for events that might disrupt your physical activity
routine. For example, if you know it will rain all week, rent a physical
activity video to use in your home. Right now, make a list of potential
setbacks to your routine and how you will overcome them.
It is also important to monitor your progress. Self-monitoring can help you meet your goals by increasing your awareness of the changes you have or have not made. It is also important to build on your goals. For example, if your first weekly goal is to walk to dog 30 minutes twice a week, build on this goal the following week. So, by the end of week 2, your goal will be to walk the dog 30 minutes twice a week plus gardening on Sundays. Try keeping an activity log for your daily activity.
Reward yourself
You deserve a medal! You set and achieved some specific goals. Reward
yourself with a gift. Here are some ideas: a health club membership,
tickets to a sporting event, a massage, a new CD, or a sitter for the
kids.
Use long-term vision
Keep in mind as you are progressing that health professionals recommend at
least 30 minutes of moderate-intensity physical activity at least 5 days
per week. This can be your long-term goal, but for now, just keep building
on your successes week by week.
- Stage 1: Not Ready for Change
- Stage 2: Thinking About Change
- Stage 3: Preparing for Action
- Stage 4: Taking Action
- Stage 5: Maintaining a Good Thing
- When is a medical evaluation necessary?
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Page last updated: April 9, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion
