10 TIPS TO CHANGE FOR FITNESS AND HEALTH
from SOPHE (the Society for Public Health Education)
- MAKE A PLAN. Think about ways you can become more physically active.
Keep your plan simple and realistic. Write it down and post it at work and
home.
- USE YOUR TIME WISELY. Most people think they don't have time to
exercise. Yet 30 minutes a day is all that's needed to look and feel
better. Often you
can include one activity into daily chores like parking your car
furthest away
from the store or taking the stairs instead of the elevator.
- START WITH SMALL CHANGES. If you have been previously inactive, don't
change your lifestyle overnight. Not all people need to become Olympians.
Make gradual changes in increasing your level of physical activity and stick
with them.
- VARY YOUR ACTIVITY ROUTINE. To avoid boredom or burnout, be sure to
include a variety of activities in your fitness plan. This will also
help you
to use different muscles and achieve improved fitness.
- KEEP IT FUN. Be creative and adventurous. Return to some of the
activities
you enjoyed as a kid like biking, jumping rope or kickball. Plan family
outings involving a physical activity.
- PICK A PARTNER. Find a friend or family member to become active
with. Or
join a group or club where the people share similar fitness interests--or
start
one at your work or in your neighborhood.
- SHARE YOUR FITNESS NEWS. Discuss the changes you've made to become
more
physically active with your family, friends, and neighbors. This helps
reinforce your own commitment to change and can inspire others to become more
active as well.
- BALANCE YOUR ENERGY INTAKE AND OUTPUT. A healthy eating plan goes
hand-in-hand with fitness. Whether eating or exercising, remember to follow
the principles of balance, variety, and moderation.
- CHART YOUR PROGRESS. Keep a log of how often and how long you
exercise.
Note any weaknesses and discuss them with your partner. Identify ways to
improve.
- REWARD YOUR ACHIEVEMENTS. Select a meaningful way to celebrate
your new
more active lifestyle, like buying a new pair of sneakers, tennis
racket or
exercise outfit.
To access the Surgeon General's report on Physical Activity, use either of
following addresses:
http://www.cdc.gov/nccdphp/sgr/sgr.htm
or
http://www.ncppa.org/ncppa
Return to Fall
1996 Connections Quarterly Menu.