Session 6:
How to Be More Active

Some people seem better able to stick to their activity goal and plan more so than others. Is that because those people have more willpower than others? No. We all have a very limited amount of willpower that gets used up fast. The reason some people may be able to stick with new healthy behaviors more so than others is because they have techniques that help them accomplish things without using willpower.

First, choose something you like to do that leaves you feeling good about yourself. For example, if you hate the gym or feel clumsy doing Zumba, those are probably not good activities for you. Maybe an exercise video at home or water aerobics would be a better fit.

Next, be realistic with yourself about what you can do and when you can do it. It may actually be better to set a lower expectation for yourself, like walking for 15 min at lunch three times a week, than aiming big with the idea that you’ll get to the gym for 1 hour five times a week before work. You’re more likely to succeed if you start small and work your way up.

One thing that helps many people stick with their activity goals is to team up with a buddy or group of people who have the same goal. If you’re going to walk during lunch at work, find a buddy or a group to do it with every day and make a commitment to each other. If you know people are counting on you to help them achieve their goals, you’ll be more likely to show up and achieve your own goals.

And whatever your specific plan is for doing physical activity, it’s key to actually write it down. Schedule it like an appointment and put in your calendar the specific days and times you’ll use it.