Vol. 17, No. 2 • May 2013

Physical Activity: Staying Motivated

Here are some of the most common reasons people give for not being active and some helpful suggestions on how to overcome them:

Time: Make time for physical activity by walking, jogging or swimming during your lunch hour or take fitness breaks instead of coffee breaks. Do activities like jumping rope, calisthenics, riding a stationary bike or other home gym equipment while the kids are busy playing, at school, or sleeping. Break up your activities in 10 minute slots to get your 30 minutes a day! Ten minutes in the morning, at lunch, and in the afternoon will get you your 30 minutes.

Friends and Family: Explain your interest in leading a healthier life to your friends and family. Ask them to support your efforts. Invite them to join you in your activities and plan social activities involving physical activities.

Energy: Schedule physical activity for times in the day or week when you feel energetic. Convince yourself that with a healthier lifestyle, you will have more energy, and then try it!

Motivation: Plan ahead. Make active time part of your daily or weekly routine and write it on your calendar! Invite a close friend or family member to join you in the activity. Sharing the experience with someone will make it more enjoyable and you can keep each other motivated.

Injury: Learn how to warm up and cool down to prevent injury. Choose activities involving minimal risk, such as walking or swimming.

Skill: Select activities that are easy and fun, such as walking, climbing stairs, or jogging. Engage in the activity with friends who are at the same skill level as you are. Find a friend who is willing to teach you new skills or take a class to develop new ones. If you are interested, try something new like skating or softball.

Resources: Select activities that are easy to do anywhere, such as walking, jogging, jumping rope, or aerobics. Your community parks and recreation programs offer low cost programs for the whole family.

Reprinted from USDA, 2010