Physical activities include walking briskly, jogging, bicycling or any other activity in which you exert yourself

Ready to change?

Are you ready to make changes?

Select one of the statements below that best describes how you feel about your level of physical activity. Physical activities include walking briskly, jogging, bicycling, swimming, playing sport or any other activity in which you exert yourself for example gardening or housework.

For activity to be regular it must add up to a total of 30 minutes per day and be done at least 5 days per week.

Which of these statements bests describes you:

Think about how your inactivity may be affecting people important to you and remember the powerful example that you are setting for your children/grandchildren

I am inactive and not thinking about becoming more active

Take a look at the benefits people get when they are more active: better weight control, lower blood pressure, increased energy levels, reduced depression or feelings of anxiety.  Think about what benefits you might personally gain from being more active. The following ideas may help to change your mind.

  • Next time you are with your GP talk to them about some of the benefits to your health that you may gain from being more active.
  • Think about what barriers are getting in the way of you becoming more active (time pressure, no one to be active with or place to be active). Click here for ideas on how to get over the excuses!
  • Think about a time in your past when you were more active. Write down what worked then that could help you now.
  • Think about how your inactivity may be affecting people important to you and remember the powerful example that you are setting for your children/grandchildren.
  • Try to spot a person who is similar to you in age, body shape and health status and who is physically active and think about how or why they are physically active.

After using these ideas for a few weeks, think about your stage of change again.

Write down what things are making it difficult at the moment for you to be more active (no time, no one to be active with). Now think of some solutions to those barriers or read some ideas on how to get over the excuses

I am inactive, but thinking about becoming more active

If you are thinking about becoming more active it is important to find an activity that you will enjoy. Here are some ideas to help you get going.

  • Check out the event section in this website to see what kind of activities are available in your area.
  • Write down what things are making it difficult at the moment for you to be more active (no time, no one to be active with). Now think of some solutions to those barriers or read some ideas on how to get over the excuses here!
  • Ask someone you know to help you with solutions to overcome your barriers to physical activity.
  • Try and commit to a brief period of physical activity for example a 5 or 10 minute walk at least once over the next week.
  • For one week keep track of how much time you spend being physically active and how much time you spend sitting or being inactive in other ways (watching TV, driving, sleeping).
  • Think of a small reward you could give yourself for keeping a record and doing the 10 minute walk.

After using these ideas for a few weeks, think about your stage of change again.

Set rewards for yourself. Once you achieve your goal it is important that you reward yourself for achieving it

I am doing some physical activity and hope to do more in the next month

The following ideas may help you to become more determined to become regularly physically active.

  • Think of ways to remind you to be more active during the week (set an alarm on your phone, keeping walking shoes in your car, put notes around your home or office).
  • Call a friend and plan an activity to do together in the next week.
  • Commit yourself to increasing your daily activity by at least 5 minutes each day for the next week.
  • Discuss with someone important in your life how he/she can help you to be more active.
  • For one week keep track of how much time you spend being physically active and how much time you spend sitting or being inactive in other ways (watching TV, driving, sleeping).
  • Look at your record and replace 15 minutes of inactive time during the week.
  • Reward yourself with something you enjoy doing e.g. read a book, have a facial, buy yourself flowers, create a nice bath.

After using these ideas for a few weeks, think about your stage of change again.

Start to develop some long term physical activity goals. Plan to participate in a walking, jogging or cycling event that will take place in your community

I am doing enough physical activity but have only begun to do so in the last month

You are on the right track, well done, keep it up. These are some ideas to keep you motivated.

  • Think about some of the benefits you have already gained from being physically active.
  • Keep a daily activity diary to monitor your levels of activity, you can use this Activity Diary to help you.
  • Commit yourself to doing at least 30 minutes of activity on 5 days a week.
  • Try out some new activities or clubs that you think might be enjoyable, check out the event search in this website for some more ideas.
  • Start to develop some long term physical activity goals. Plan to participate in a walking, jogging or cycling event that will take place in your community.
  • Set up a plan for rewarding yourself for physical activity on a regular basis.
  • Think of ways to remind yourself to be more active during the week (set an alarm on your phone, keeping walking shoes in your car, put notes around your home or office).
  • Decide on a total number of miles to walk, jog , cycle or swim over the next 3 months and keep a track of your weekly progress. You can use this activity diary or try one of these apps for your phone.
  • Set rewards for yourself. Once you achieve your goal it is important that you reward yourself for achieving it. This reward could be something your enjoy doing but don’t often take the time to do.

After using these ideas for a few weeks, think about your stage of change again.

Think about all the benefits you have received or hope to receive from leading a physically active lifestyle (better weight control, increased energy levels, reduced risk of heart disease improved stress management)

I am making physical activity a habit as I have been active for more than 6 months now

Well done you are regularly physically active over a long period of time. Keep it going, keep motivated and if you do slip up get back on track with these ideas.

  • Think about all the benefits you have received or hope to receive from leading a physically active lifestyle (better weight control, increased energy levels, reduced risk of heart disease improved stress management).
  • Write down a list of things that have helped you keep on track so far and think about ways to make these strategies part of your daily routine.
  • Try out some new activities or clubs that you think might be enjoyable, check out the event search in this website.
  • Plan to participate in a walking, jogging or cycling event that will take place in your community.
  • Continue to set yourself short and long term goals.
  • Plan how you will keep active while on holidays.
  • Think about how you would restart your physical activity if you missed a few days.
  • Talk to someone important to you about how they can help you if you hit an activity slump.
  • If you are having trouble staying motivated, go back to thinking about the benefits of physical activity for you.
  • Make physical activity fun.

Adapted from information in: Marcus, B. H. & Forsyth, L. H. (2003). Motivating people to be physically active. Champaign, IL: Human Kinetics.

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