Some people find it motivating to
keep a written record of their achievements. Try
keeping a chart each week to plan ahead and record
how much progress you've made. Record how long you've
walked in minutes, whether it was easy or brisk,
what time of day you walked, who with and where.
At the end of each week, award yourself points: 10
points for each 15 minutes of brisk exercise, or
for 20 minutes walking at an easier pace. Any other
exercise that you do such as aerobics, cycling, swimming
or hard work in the house or garden can be substituted,
so add in points for these. Aim to build gradually
up to 100 points a week.
Successful exercisers:
make exercise fun
make exercise a regular habit
have a flexible approach and can accommodate minor
setbacks
often share exercise with friends
build up slowly and think about how much they have
achieved
keep records of what they achieve
And if you’re not keen on walking,
or want to vary your activity, the following are
the equivalent to 30 minutes brisk walking:
45 minutes house cleaning
20 minutes aerobic workout
30 minutes cycling
20 minutes swimming
40 minutes busy gardening
45 minutes shopping
30 minutes shopping with bags
tips for success
Get some suitable footwear - trainers are fine.
Try to meet friends regularly to exercise with - make
it a social occasion.
Try to substitute some forms of exercise for occasional
variety.
Plan a range of safe walking routes.
Plan some bad weather substitutes for walking.
Don't panic if you have to miss a session.
Focus on what you have achieved.
Most important, be patient and kind to yourself. You
are trying to make some permanent changes to your life. Think about
all the energy you have invested in watching your eating over the years.
Through choosing to exercise you are becoming a different person, with
a different identity. This may seem like a major undertaking, but time
and time again, people have found exercise to be a key to changing
themselves permanently into the person they want to be. Let's stop
talking and start walking!
Adapted from Walking back to Zappiness
by fitness expert Ken Fox, Professor of Exercise
and Health Sciences at Bristol University, first
published in Slimming
World magazine. (opens in a new window)
