Home Getting Started and Staying Motivated
Getting Started and Staying Motivated
How to get started

women and yogaBeing more physically active can help you feel better, deal with stress more easily, and handle day-to-day activities more comfortably. Here are some things to do before you get started.

  • Think about what types of activities you enjoy or you would like to try.

  • Find a time and location when activity is fun for you. Some people like to ride their bike to and from work or take a yoga class during their lunch break. Others enjoy walking in their neighbourhood after dinner.

  • Try activities with friends or family members. They can motivate you to get started and encourage you to continue.

  • Call the Physical Activity Line and fill out a Physical Activity Readiness Questionnaire (PAR-Q) to see if you should check with your doctor before starting an exercise program. Most people under 60 don’t need a medical exam before starting a gradual program. In fact, sometimes the medical exam can be an excuse for not getting active. The reality is that being inactive is a bigger health risk than being active!

  • Check with your doctor to see what types and amounts of activities are best for you if you’re elderly, have a health condition or aren’t used to being very active.

  • Set realistic goals. Gradually increase the length of time you’re active and your level of effort. Break up your activity into smaller amounts of time (for instance, walk for three 10-minute sessions per day instead of one 30-minute session). Monitor your successes by using a logbook, calendar or diary.

  • Make sure you have comfortable shoes or proper equipment.

  • Get support and resources from your recreation centre, doctor, exercise professional, public health unit or library.

  • Build activity into your daily life. Always be on the lookout for opportunities to get more physically active (for instance, go for a walk after dinner instead of watching TV). Make sure you set aside time in your day or week for activity. You can find more ideas for activities at home, school, work and play from Canada’s Physical Activity Guide (http://www.phac-aspc.gc.ca/pau-uap/paguide/build.html).

  • Identify the things that stand in the way of becoming more active and find ways to overcome them.

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Last Updated on Thursday, 18 February 2010 15:07
 
Measuring Your Effort During Activity
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One way to see how much progress  you're making in your physical activity is to measure the amount of effort you're making. Over time, you should be able to increase your level of effort.

 

There are many ways to measure effort during activity:

  • Self-assessment and breathing check.

    • During activity, your heart should be beating faster and you should begin to hear your breathing. If you can't hear your breathing, increase your level of effort. For example, walk a bit faster or walk up a hill.

  • Pulse check.

    • During exercise, your number of heart beats per minute should increase. You can measure your heart rate by checking your pulse. Here are two ways to take your pulse.

  • Carotid pulse.

    • Put your index and middle fingers on your neck below your ear and under your jaw bone.

  • Radial pulse.

    • Put your index and middle fingers on the inside of your wrist below your thumb.

During activity, count the number of times  your heart beats in 10 seconds. Multiply that number by 6 to see if you're working in your target heart rate zone (see How to calculate your training heart rate sheet, listed below). You can take your heart rate before, during and after activity and compare the numbers. Your heart rate goes up during activity and returns close to the resting heart rate after a short break.
  • Talk test.
    • Make sure you can talk while you're doing an activity. If you can talk, your body is taking in enough oxygen. If you can't carry on a conversation, consider decreasing your level of effort. If you can sing a song, try working a bit harder.

Number Rating

Verbal Rating

Examples

6

No effort at all. Sitting and doing nothing.

7

Very, very light

Your effort is just noticeable.

8

9

Very light

Walking slowly at your own pace.

10

Light effort.

11

Fairly light

Still feels like you have enough energy to continue exercising.

12

 

 

13

Somewhat hard

14

Strong effort needed

15

Hard

16

Very strong effort needed

17

Very hard

You can still go on but you really have to push yourself. It feels very heavy and you are very tired.

18

19

Very, very hard

For most people, this is the most strenuous exercise they have ever done. Almost maximal effort.

20

Absolute maximal effort (highest possible). Exhaustion.

 

Heart rate monitor. These electronic instruments make it simple to measure your heart rate during activity. They range in price from $50-$500 and are lightweight and easy to use. Heart rate monitors are accurate and reliable, but they do have some limitations. For instance, caffeine, medications and dehydration can affect your heart rate and influence readings.

 

This information was summarized in part from Warburton, D., Whitney Nicol, C., & Bredin,S. (2006). Prescribing exercise as preventive therapy. Canadian Medical Association Journal. 174(7), 961-974.

 

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Last Updated on Monday, 22 February 2010 13:46
 
Goal Setting

If you’re thinking about setting a fitness goal for yourself, there are several things you can do to make your goal easier to achieve. Here’s how to set a SMART goal:

  • Specific. If you set yourself a general goal like "to get fit", it’s hard to know where to start and you might have trouble keeping yourself motivated. Instead, make your goal specific, like "to go for a 30 minute walk every day". Then you always know exactly what needs to be accomplished. Your goal should also be specifically for you. If somebody else sets the goal, it may not seem as important as a goal you decide on yourself. If you set a short-term goal, make sure it fits in with your long-term goals.

  • Measurable. Give yourself a way to measure when you’ve achieved your goal. By measuring each step along the way to a larger goal, you know how far you’ve come and how much farther you have to go. Tracking your progress makes it easier to stay motivated. An example of a measurable goal is "to run 5 kilometres in 30 minutes."

  • Attainable. Make sure you’re physically capable of achieving the goal you set. Let’s say your goal is "to train for a 42 kilometre marathon within eight weeks". If you can only run 5 kilometres right now, your goal isn’t attainable.

  • Realistic. Your goal should be based on the realities of your circumstances and lifestyle, as well as the budget, support and tools you have available. For example, keep in mind that your goal may require a good pair of running shoes, transportation to get to a swimming pool, someone to baby-sit your children, or enough money to pay for a program. It’s also important to make your timelines realistic. Instead of trying to do too much at once, your goal should progress over time. Set some short-term goals (for example, "to climb 10 stairs 3 times a day" or "walk 5 times a week") and some long-term goals (for example, "to train for a 5 kilometre race in 4 months).

  • Time frame. Set a reasonable deadline for when you’d like to achieve your goal. Start by setting one or two long-term goals, then break them down into monthly, weekly and daily goals. Be sure to set a specific end date. Keep your goals simple and always have a new goal ready for when you achieve your current goal. This gives you something to work toward and helps you stay on track.

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Last Updated on Thursday, 18 February 2010 15:11
 
Questions to Ask Your Doctor
If you're between 15 and 69 and thinking  about starting a physical activity program, call the Physical Activity Line and fill out a PAR-Q form. The Physical Activity Readiness Questionnaire (PAR-Q) will tell you if you should check with your doctor before becoming more active.

 

Most people under 60 don't need a medical exam before gradually increasing their activity. However, you should see your doctor for a medical check-up if:

  • you're elderly.

  • you have a health condition like diabetes, high blood pressure, chest pain or dizziness.

  • you haven't been physically active for a while.

 

When you see your doctor about becoming more active, here are some questions to ask:

  • What types and amounts of physical activities are best for my health condition? (Common conditions include arthritis, cancer, diabetes, osteoporosis, high blood pressure, etc.)

  • How will an increase in physical  activity affect my health condition?

  • How will an increase in physical activity affect the medications I take? (These can include asthma medication, high blood pressure medication, insulin, etc.)

  • Can I be physically active safely while I take my medications?

  • Will my medication affect my body's reaction to activity?

  • Can you recommend any activity programs or places where I can go to become more active?

  • Do you have any resources to help me learn about becoming active?

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Last Updated on Friday, 19 February 2010 16:46
 
Physical activity log
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ListIt can take time to reach physical activity goals. Using an activity log is a good way to measure your progress so you can see small improvements over time. This can help give you a sense of satisfaction, boost your confidence and keep you committed to regular activity.

Keeping a weekly log of activity is especially helpful if you’re just starting out, or if you’re setting goals and need to know what your current level of activity is.

How to use a weekly activity log.

  • Record your activity goals.
  • Record the type of activity you do and how long you’re active. For example, record any physical activity that lasts at least 10 minutes, or the number of steps you take.
  • Record any notes on how the activity felt, what you noticed and things you learned.
  • Record any changes you’d like to make for the following week, if necessary. You may want to note what isn’t working and anything that might help you to be active more regularly.
Last Updated on Thursday, 18 February 2010 15:44
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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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