A person who is ready to launch into being more active usually starts out with a lot of energy and enthusiasm; the catch or problem is that – too often – “something” soon happens to reduce their activity level or lead them to quitting.

This article outlines three simple techniques to help you become active in the first place, and to stay active over the long term! Each of these basic techniques will help keep you moving!

Three Secrets You’d Like to Know!
Take some time to discover more about the following “secrets” and you may find it easier to become more physically active and keep active.

1. Set small, realistic goals, and take small steps to meet them.
2. Imagine and visualize success.
3. Look for role models and learn from them.

Set Small Goals, Take Small Steps First
Don’t set yourself up for failure by aiming too high or being too rigid. Make sure your earliest physical activity goals are realistic and achievable, and allow for some flexibility.

“If you’re currently doing an activity such as walking one day a week, see if you can increase that to two days a week,” says Cynthia Puddu, physical education instructor at MacEwan University. “Or, increase the time you spend being active by 20 minutes a week.”

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Anita De Boer, fitness and lifestyle consultant at MacEwan University’s Centre for Sport and Wellness, suggests that if you are completely inactive, you could first set a simple goal of being active for 10 to 15 minutes per day, four times a week.

This type of relatively easy routine helps to “start a habit” says De Boer. She also notes that when you can meet your first goals easily, you can then set higher goals, such as being active more days per week, or more time per day, or both.

De Boer notes that many fitness experts suggest the “10 per cent” guideline, increasing the time you spend being active by 10 per cent each week, until you have reached your ultimate goal. “People who run marathons generally start with a 5-kilometre race and then move up to 10-kilometre events, and then longer distances,” she explains.

Puddu believes that “lack of time” is the most common reason for not being physically active. So it might not be possible to immediately add time to your daily or weekly tally of workout time.

However, one simple and practical way to avoid this problem, Puddu says, is to integrate activity into your daily routine. For instance, she suggests walking to a nearby store instead of driving, doing something active when spending time with your kids, or doing a variety of stretches while watching television.

By taking a “small steps” approach to your physical activity goals, it can help you to find enough time for the physical activity you want to include in your life. Plus, the rewarding feelings you get from meeting your early goals can really help build momentum and keep you on the path towards your next goals.

Set Smart Goals
Health Canada suggests using SMART (specific, measurable, attainable, realistic and time-limited) goals. For example:

• Specific: What do I want to do? I would like to walk more.
• Measurable: How much and how often will I do it? I will get off the bus early at the end of the day and walk 15 minutes to home, three days next week.
• Attainable: How will I do it? I will wear my walking shoes and make sure I'm dressed for walking outside.
• Realistic: Can I do it? I'll walk through the pleasant surroundings of the neighbourhood park and it won't take much longer than if I remain on the bus until my regular stop.
• Timely: When will I do it? I will start next week.

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Physical Activity SMART Goal: I will get off the bus early at the end of the day and walk 15 minutes through the park to home on Monday, Wednesday and Friday next week.

Visualize Your Success
Professional athletes prepare for competition both mentally and physically. For instance, they develop their strength, agility and stamina by working out and practicing. But they also spend time imagining themselves overcoming obstacles and performing at their highest ability.

This mental athleticism, called visualization, can be just as effective for you as you strive to be more active and stay active.

• To ensure that you actually go for that long hike you’re planning on Sunday, first imagine the place you will walk, how it will feel to have finished the hike and how you will overcome barriers, such as weather, a sore knee or fatigue.

“At first, I was doubtful about the technique of visualization,” says De Boer. “Then my high school volleyball coach, who had a Master’s degree in psychology, encouraged us to imagine ourselves serving the ball over the net, or not crumbling in a high stress situation. It really worked!”

De Boer suggests seeing (visualizing) yourself working out four days a week and feeling good about it. “The positive images you have in your head will help you overcome your resistance to change.”

Find Positive Role Models
When someone at the office says, “Let’s take the stairs,” you’ll probably find yourself following along. Then the next time you’re standing by the elevator, chances are you will at least consider the stairs as an option. The person who put the idea of using the stairs in your head has become a role model.

Seek out role models whenever and wherever you can. They can be a great asset to anyone who wants to be more active. For instance, Puddu recommends finding a workout partner who encourages you go to a fitness class or go for frequent walks.

Your role model could also be a personal trainer, notes De Boer. “You can benefit from their professional expertise, and use their tips and strategies to improve your fitness.”

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Take the Lead Role
Now that you know the “three secrets” to being active, you can take the lead role and set your own physical activity goals.

• Remember to set small, realistic goals.
• Visualize your success in meeting simple goals first. After you meet your early goals, then set tougher ones and visualize meeting them.
• Last but not least, seek out the active people in your life; they can teach you a lot, as physical activity role models. Watch how they perform specific actions, and how they overcome barriers. Ask them how they became active and take note of the key steps they took to add regular physical activity into their life routines.

Above all, take your time and pace yourself over a period of months. It’s better to advance slowly towards fresh goals, rather than “race to the finish line,” only to lose your energy or quit too soon.

With time and patience, you will be able to establish regular physical activity routines; as your success grows, don’t be surprised if friends or others start coming to you for leadership and advice on staying active!

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Learn More
Health Canada: Eat Well and Be Active Educational Toolkit
Information about setting SMART goals.

Growing Stronger, Strength Training for Adults
Online resource published by the U.S. Centre for Disease Control and Prevention; includes a detailed description of how to motivate yourself using visualization.

Mayo Clinic: 10 Ways to Make Healthy Habits Stick