How do I continue to be active?

• Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. It may not seem like a lot, but any activity is better than none. A long-term goal should be to do at least 30 minutes of moderate-intensity physical activity on most days of the week. You can accumulate your physical activity in shorter segments of 10 minutes or more. An example of a long-term goal is to walk briskly on 5 days of the week by the end of 6 months.

• Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.

• Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.

• Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised! You can make copies of the blank journal at the end of this booklet to keep track of your efforts.

• Build up to it. Any physical activity is better than none, so start where you can and gradually increase the amount. The Government recommends 30 minutes of moderate-intensity physical activity on most days of the week. Do not worry if that sounds like a lot! It does not have to be done all at once. Try breaking this into three 10-minute slots. A few minutes of activity here and there can really add up.

• Have fun! Try different activities to find the ones you really enjoy.