How to Add Physical Activity

I reviewed my activity log for the week and it reveals some issues--1) most days, I am only active for the time I am at the gym -- usually 30 minutes of cardio and 15-20 minutes of either resistance training or core work, 2) about 4-5 days a week I manage to get in a walk in the afternoon -- about 2 miles or 30-40 minutes, 3) the rest of the day I am sitting (driving the car, reading, using the computer, watching a DVD, eating). I also see that I don't spend enough time on range of motion or flexibility work. With all of this data, I plan to integrate more physical activity throughout my day (a chore circuit, parking further from the grocery store, going to the bathroom on the opposite floor), add some more walking, add a short stretching session at the gym and after walks, as well as add a yoga class on Fridays. This will take some effort so I will try and add only on item every other week to make sure I incorporate the activity for the most efficiency.

Stick To It Tip #3

To help commit yourself to making exercise an important part of your day, plan in advance. Plan what your workouts will look like for the next week or even better the next month and enter them on your calendar, day-timer, or PDA. Once they are scheduled, you can cross them off as you complete them and feel a sense of accomplishment. Additionally, if you start to see yourself slacking off, you may be able to identify a pattern (don't schedule a session after your weekly unit meeting as they typically go longer than anticipated) which has been preventing you from working out. Planning in advanced will allow you to be proactive with your exercise, not reactive.

Assessing Weekly Activity Levels

Now that I have some idea of my physical and psychological status it is time to check out my behavior. Over the next week I will be monitoring my activity level. This not only includes my structured exercise sessions but my general physical activity throughout the day. It is very easy to think (because you may lack energy or feel fatigued) that you are "working" hard but in reality the tiredness may be from sitting in front of a computer all day after your morning workout or not getting enough sleep. My assignment then, is to break my day into six sections (8am-12noon, 12noon-4pm, 4pm-12, 12midnight-4am, 4am-8am) and log in my general activity level for that time frame. I can then get an idea of the number of minutes throughout my day that I am truly active. If I am happy with the level of activity, great! But, if I find I am sitting on my rear most of the time I may need to make some adjustment to my daily routine. This assignment will also provide me with information about my daily caloric expenditure that I will use later when evaluating my weight management. To make the assignment easy, I will develop a cryptic shorthand (like doing text messaging) that I can use to keep my log simple. If I had a hand-held device, I would use it but since I don't I am using a inexpensive spiral memo pad that can fit in my pocket, purse, gym bag. These come handy for evaluation and monitoring purposes, so be sure to have them around when you need them. I will be posting my weekly review of progress on my Gabcast channel, don't miss it!

Stick To It Tip #2

When you started your new exercise routine, you may have taken some baseline measurements to help you determine your progress (current weight, cholesterol level, blood pressure, resting heart rate). Make sure that you take these measurements periodically to give you an idea of whether your meeting your deadlines for your short-term goals and moving along adequately to meet your long-term goals. Tangible numbers are the best motivators but don't forget the intangible items such as improved confidence, increased activity levels, or better sleep.

Knowing Preferences Will Help You Succeed

Since I have been working out for many, many years, I have come to know my exercise personality but if you are new to structured exercise or haven't re-evaluated your preferences the following surveys may prove to be helpful:

• What's Your Exercise Personality? I tend to be structured and organized so maintaining a fitness program is too difficult. The do indicate I may want to add some variety to my activities.
  
• The Exercise Personality Quiz. I am enjoy group activities, seek some adventure, learning new skills but not too competitive.
• Exercise Personality Quiz (2). They put me into the "inspirational" category. I enjoy serving as the catalyst for motivating others. They suggest I focus on dual-purpose activities and they also encourage some quiet time and some slower paced leisure time. The find that an obstacle for me may be my less than enthusiastic response to those critical of my exercise performance.
  
• Fitness Type: They gave me the label "Fitness Trendster" stating that I like to keep up with all the new techniques/equipment put forth by "star" trainers.

Remember, the above information is just for you to use in constructing your own workout and help you determine the most likely activities you will enjoy. If you do something you enjoy, you are more likely to keep at it. So get out and have fun!