Pick an activity you enjoy.
Create a list of the activities you would like to do, such as walking, aerobics, tennis, wheelchair basketball, or taking a class at a fitness or community center. To increase your activity level, add an activity that sounds fun and try it out. You are more likely to stay active if you choose activities you enjoy.
Choose activities that you enjoy.
Start slowly and add a little at a time.
The idea of being active at least 150 minutes per week may seem like too much at first. Start by moving for 10 minutes a day. Every few weeks, add 5 to 10 minutes until you are active at least 30 minutes most days.
Set a goal, add it to your calendar, and do it.
Setting goals and having a plan to realize them may help you stick with a physical activity routine.
- Set specific short-term goals that you can track. For example, instead of saying “I’m going to be more active this week,” set a goal of walking 30 minutes a day on 3 days this week.
Think of the days and times you could do the activity, such as first thing in the morning, during lunch breaks, after dinner, or on Saturday afternoon. Look at your calendar, phone, or computer to determine the days and times that work best and commit to those plans in writing. Also, set your phone to send reminders to help you stay on track.