FIT TIPS:

Preparing for Exercise

1. Make a SMART goal for yourself: SMART goals are: specific, measurable, achievable, realistic and timely. For example, "By April I will increase walking from 3 to 5 days per week for 30 minutes each." A non-SMART goal might be something like, "I will exercise more".

2. Find a happy medium: Some of us tend to start exercise programs thinking we "must" exercise everyday. This is not always realistic (see #1) and we set ourselves up for failure and/or injury. Once we fail, we swing to the other extreme and decide to quit exercising all together! Where's the happy medium? Start out small and work your way up!

3. Plan your exercise: In today's world we are so busy with work, family, friends, school, etc., we forget about ourselves. Put exercise on your calendar and make an appointment with yourself to exercise. This can be a great time to listen to your favorite music or watch a favorite TV show while you are active.

4. Find what you like: whether it's walking, yoga, tennis or martial arts. You'll be more likely to stick with exercise if you enjoy it. Also, exercising with friends can make it more enjoyable.

5. Seek out Support: Accountability is a great way to keep us motivated. Whether it's walking with a neighbor daily or emailing a friend your weekly exercise log, it can help keep you on track if you have support. Also, have a supportive friend you can talk to about your goals!

6. Take small steps to a more active life: Park further away from the store, take the stairs instead of the elevator, walk to a co-workers office to speak with them instead of emailing, take a walk around the block before checking your mail. Every little bit helps!

7. Reward yourself when you make improvements or reach a goal. Give yourself a new CD, a massage, a new pair of tennis shoes or take a weekend trip.

8. Have a backup plan: We all have days when we don't feel like exercising or don't have enough time. Think about what you can do for ten to 20 minutes on these days. For example, walking, pushups, squats, lunges and stretching. Remember, something is better than nothing!

OTHER RELATED LINKS:

The University of Alabama in Huntsville

UAH Health & Physical Education

UAH Fitness Center

UAH Wellness Center

UAH Benefits Office - "Wellness Initiative"

ACSM Physical Activity Guidelines

American Council on Exercise

MyPyramid.gov

Standard Body Mass Index Calculator

UAH - Faculty & Staff Clinic