Make a Plan

Some people find that writing an exercise and physical activity plan helps them keep their promise to be active. See if this works for you. Be sure the plan is realistic for you to do. You might even make a contract with a friend or family member to carry out your plan. Involving another person can help you keep your commitment.

Start out with realistic activities based on how physically active you are now. Sign up for My Go4Life and use the My Exercise Plans interactive tool to make and keep track of your own exercise and physical activity plans.

Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but don’t exercise the same muscle group 2 days in a row. For example, do upper-body strength exercises on Monday, Wednesday, and Friday and lower-body strength exercises on Tuesday, Thursday, and Saturday. Or, you can do strength exercises of all of your muscle groups every other day. Don’t forget to include balance and flexibility exercises. You may find it helpful to keep a record (PDF, 125K) of your endurance, strength, balance, and flexibility exercises.

When it comes to motivation, the first few months are crucial. If you can stick with physical activities you enjoy, it’s a good sign that you will be able to make exercise and physical activity a regular part of your everyday life. Your My Go4Life interactive tools can give you the motivation you need to keep going.

Be active every day with MyGo4Life. Keep track of activities. Get coaching tips. Sign up today!

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