We want to help you become more active, get the most from your activities, and do them safely. The key is to know your starting point and build slowly from there. Knowing where you are right now will help you pick activities that are realistic for you so that you can be successful.


Think about a typical weekday and weekend day. How much time do you spend sitting? How much time are you active? When you’re up and moving, what kinds of activities are you doing? To help you figure out your activity level, start by keeping track of how much time you exercise or are physically active. Record how much time you spend exercising for the next few weeks.


Next, think about some ways you think you can increase your daily activities. If you’re not active yet, aim for a modest beginning and build from there. If you are already pretty active, then you can be more ambitious about adding to your activities.


Getting your body moving can be a challenge on days when you’re feeling tired or just uninterested in exercise or activities. But it is on days like these that getting out and about can bring you the most benefits—exercise has been shown to lift moods and increase energy levels. Getting yourself moving can be the hardest part but, once you do, chances are you will feel the benefits of it for the rest of the day.

Here are some tips on staying motivated:

  • Set easy daily goals at first and slowly work up to a more challenging exercise routine
  • Change up your routine based on your energy level and interest
  • Tell a family member, friend, or neighbor that you are trying to get into a daily exercise routine and ask for their encouragement
  • Keep an exercise journal to track your progress and challenge yourself
  • If you can’t exercise for a few days, don’t beat yourself up—be flexible and try and get back into your routine as soon as you can
  • After a good workout, reward yourself for a job well done

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