Health Habit of the Week: Staying motivated in the new year
Q. How can I stay motivated to
keep my New Year resolution to
be physically active?
A. We suggest that you try using a number of behaviour change strategies. Find which ones work for you and stick with them.
Set realistic goals: Your goals should be specific and measurable. For example, "I plan to ride the bike at a moderate intensity (so I am warm and feeling the workout) at Fitness 101 three times this week, for 25 minutes each time." When your goals are specific and measurable, you will know if you achieve them. You should set short-term goals and long-term goals — set a goal for each day, each week, and each month.
Track your progress: Keep a log or the amount of physical activity you do each week. Compare the results from week to week and compare the results to your goal. You have to know your current behaviour to change your behaviour. Keep your log on the fridge or someplace visible so that it also acts as a prompt to action.
Reward yourself: After you have completed a weekly goal, you should reward yourself with something you like (buy a new article of clothing or a new video game, treat yourself to a movie). Rewards don't have to cost money — you can reward yourself by watching your favourite TV show. For this strategy to work, you have to make sure you withhold your reward until you reach your goal. Gradually spread your rewards out so that you have to work more before getting them.
Use a support system: Have a close friend or family member to keep you on track and remind you of your goals. Work out with a friend so that you can motivate and encourage each other. You will be less likely to blow off the gym when you are blowing off a friend also.
Submitted by Heidi Streicher, Lauren Brull, Tara Mcleod, Nicole Vahey, Connor Quinn and Julie Hancock.
A. We suggest that you try using a number of behaviour change strategies. Find which ones work for you and stick with them.
Set realistic goals: Your goals should be specific and measurable. For example, "I plan to ride the bike at a moderate intensity (so I am warm and feeling the workout) at Fitness 101 three times this week, for 25 minutes each time." When your goals are specific and measurable, you will know if you achieve them. You should set short-term goals and long-term goals — set a goal for each day, each week, and each month.
Track your progress: Keep a log or the amount of physical activity you do each week. Compare the results from week to week and compare the results to your goal. You have to know your current behaviour to change your behaviour. Keep your log on the fridge or someplace visible so that it also acts as a prompt to action.
Reward yourself: After you have completed a weekly goal, you should reward yourself with something you like (buy a new article of clothing or a new video game, treat yourself to a movie). Rewards don't have to cost money — you can reward yourself by watching your favourite TV show. For this strategy to work, you have to make sure you withhold your reward until you reach your goal. Gradually spread your rewards out so that you have to work more before getting them.
Use a support system: Have a close friend or family member to keep you on track and remind you of your goals. Work out with a friend so that you can motivate and encourage each other. You will be less likely to blow off the gym when you are blowing off a friend also.
Submitted by Heidi Streicher, Lauren Brull, Tara Mcleod, Nicole Vahey, Connor Quinn and Julie Hancock.
