Small Change: Walk or run for 40 minutes on 3 days + 1 cross-training activity on 1 day this week (OPTIONAL but we encourage maintaining)

Topic Progress:

You’ve worked hard to ramp up your activity level.  Take time to celebrate your accomplishment!  Look for rewards that support your active lifestyle.  Here are a few of our favorites:

  • Treat yourself to new workout wear, shoes, and accessories.
  • Add music or audiobooks to your workout playlist.
  • Extend your access to an indoor rock climbing wall, take swim lessons, or rent a kayak.
  • Sign-up for a healthy cooking class.

Then, create a plan to keep it going.  Here are a few strategies to help you do it:

  1. Update your goals and challenge yourself.
  • Use the SMART goals worksheet (week 1) to create new goals.
  • Write your plan on the Plan to Move handout (week 3).
  1. Hold yourself accountable.
  • Post goals and plans where you will see them.
  • Talk to friends, family, or coworkers.
  • Track your progress.
  1. Find new ways to add physical activity to your lifestyle.
  • Look at holidays and celebrations as opportunities to form physically active traditions.
  • Plan movement into vacations.
  1. Keep adding support.
  • Ask another friend, coworker, or family member to join you.
  • Introduce yourself to another member of your exercise class.
  1. Stay tapped into your “WHY”.
  • Check in from time to time to make sure your goals still serve your overall health and well-being goals.
  • Notice how your choice of physical activity makes you feel - consider this during and after!
  1. Continue to make it fun!
  • New exercise gear or clothing can motivate you.
  • Try a new activity or a new location to keep you engaged.