Here is how YOU can get started
Planning to make physical activity a part of your day is easy. Just follow these 5 tips and use the CABOOLTURE mums & little ones physical activity planner to make your plan a reality. Click on the picture to the right.
1. Find an activity that suits you
Think about the activities that you already do. Often being more active is simply a matter of spending more time on things you already like to do. That could be doing more activity in the garden, taking the dog for a walk, or meeting friends for a walk instead of a coffee.
Try different activities to find the ones that you enjoy doing the most. Now that the emphasis is on moderate-intensity physical activity, there are so many options to choose from.
You don’t have to do the same thing every time. You may like to go for a walk one day, go for a swim the next and maybe do some gardening the day after that. Just do the things that you enjoy.
Have a look at the list of CABOOLTURE mums and little ones physical activity directory, and choose the activity/ies that you would like to try.
2. Choose the right time for you
There is no right or wrong time to be active; the main thing is to make the time to do it. Think about what time/s best suit your lifestyle. If you are too tired when you get home at night, or it’s too dark to go out, perhaps being active during the day or in the morning is best for you. If you like evenings best, maybe you could try a swim at the local indoor pool.
Even making small changes to your daily habits can amount to a big step towards making physical activity a routine. There are opportunities to be more active all around you each and every day. It is just a matter of making the conscious decision to take the active option. Some every day examples include choosing to walk to the end of the street when you collect the mail from the mailbox, going for a short walk at lunch time or getting off one bus stop early and walking the rest of the way home.
3. Set yourself a goal and work towards it
Setting a short-term goal is a great way to make the committment to being more active. A short-term activity goal is planning to do something in the next week, and then finding ways to make it happen. It really is up to you and what you think you can acheive. You must plan to suceed, and setting a short goal that you are more likely to acheive is better than setting a larger, longer term goal, that seems so far away from where you are now, that you don't even try to do anything about it.
For example, you may set the goal of going for a walk three, 10-minute walks next week. Once you acheive that goal then you might increase your goal to three, 15-minute walks a week.
Remember achieving a realistic short-term goal will help you to grow more confident, and that’s much better than feeling miserable when you fail to meet an unrealistic long-term goal.
Tell your family and friends about your goal, ask them to remind you and to help you plan.
4. Plan your reward
An important part of setting a goal is to decide how you are going to treat yourself when you achieve it. Choose something you really want and will enjoy, and rememebr if you don't acheive your goal you do nto get your reward.
Here are some ideas to get you started:
- buy your favourite magazine
- plan to go to a movie or sporting event
- buy some new shoes
- take a long, hot bath
- buy a new back pack for walking
- buy yourself some flowers
5. Keep a record of the activity you do
Writing down the activity, the amount you do, when you did it, and how it made yuo feel is a great way to keep track of what you are doing and recognizing your achievements along the way. When the goign gets touch you can reflect on how good it feels and that just might motivate you to get out and do it again.
To get your CABOOLTURE mums and little ones physical activity planner click here.
Being active safely
Before you start being more active it is is important that you follow these simple suggestions that will help to make sure your activity is safe.
Wear comfortable clothes & supportive shoes
Loose fitting clothes will allow you to move freely and avoid getting too hot. Comfortable, supportive shoes are also important as they will prevent blisters and muscle pain.
A good supportive bra is also very important while you are pregnant or breastfeeding.
If your activity is outdoors, don't forget to wear a hat and sunscreen.
Warm up and cool down
Take it slowly when you first start doing your activity to allow your muscles time to warm-up. Start to slow down before you want to stop as well, to allow your muscles time to cool down.
Set the right pace
While you are doing activity, you should be able to talk without losing your breath, but not be able to sing. If you are short of breath, slow down, but if you can sing you could go a little faster.
Drink enough fluid
You should drink lots of water during and after your activity. Even if you are not thirsty or sweating your body still needs to be re-hydrated.
Try to avoid drinking tea, coffee or alcohol before or soon after your activity session because these drinks can dehydrate you.
Build up your activity slowly over weeks not days
If you would like to increase the amount of activity you are doing, you should do this in small amounts over weeks, not days. You could start by adding another 5 minutes each time you do your chosen activity or add another activity day into you weekly routine.
Remember to avoid overdoing it if you are pregnant. If you over-do it one day and become sore the next day, you are less likely to keep doing it
Make it fun
Invite your friends, family or partner to join you in your activity.
Hints to help make activity a part of your day
Here are a few simple things you can do to help make physical activity a part of your day.
Use reminders
- Place cues or notes around your home, on the fridge or in your car to help remind you to do your activity. For example, put your sand shoes near the door to remind you as you go out.
Turn activity into a daily habit
- Just like brushing your teeth or having a shower, if you plan to do your activity at the same time each day or week you are more likely to do it.
- Plan to meet a friend for a walk. That way you can help each other be more active and catch up at the same time.
Remember your success
- Look back on how far you have come and what you have achieved.
Keep reassessing your goal
- Remember to reward yourself when you acheive your goal!
Find a group to exercise with
- Having other people rely on you to turn up is a great way for you to keep motivated.
- they can make it much more fun as well.