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Some people can plunge into a new project without planning ahead. Others find that writing a plan is helpful and keeps them on track. When it comes to motivation, the first few months are crucial.
Your success depends on setting goals that really matter to you. Write down your goals, put them where you can see them, and renew them regularly.
Want to be more physically active? The key to being successful and safe is to build slowly from your current fitness level. Here’s how to find your fitness starting point.
For a couple of weekdays and a weekend, write down how much time you are physically active (for example, walking, gardening, playing a sport, dancing, lifting weights). This worksheet can help you find ways to increase your activity.
Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you.
Use this form to make your own exercise and physical activity plan—one you think you really can manage. Update your plan as you progress.
Build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Use these worksheets to track your activities.
If you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities. Here are some tips to help you understand when you should make your activities more challenging.
Download the Monthly Progress Test below. Take the tests from the Measuring Your Fitness Progress tip sheet, record your scores, and watch your progress. Download the Monthly Progress Test Click here to download the PDF (205KB).