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Strategies to Enhance Exercise Behaviors
There are many ways you can increase your daily energy expenditure by making small changes in your normal routines. How many of these exercise strategies are currently a part of your daily routine? Make a check in the box next to those items. How many of the unchecked strategies would you be willing and able to try? Circle the box next to those items.
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Get up a hour earlier three or four days a week and take a brisk walk, bicycle ride, or swim before breakfast. |
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Park your car a half mile from school or work and walk the rest of the way. Or if you use public transportation, get off a half
mile from your destination and walk the rest of the way. Making this strategy a part of your normal routine, just five days a
week, will burn up the caloric equivalent of approximately seven pounds of fat each year. |
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When taking a work or study break, substitute a brisk walk up and down stairs, or outside in nice weather, rather than taking
a trip to a snack machine or coffee pot. |
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Instead of eating a big lunch, participate in a physical activity like walking for about thirty minutes. Follow this with a
low-fat nutritious lunch. |
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Use stairs, instead of elevators or escalators, as much as possible. |
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For trips that involve only a short distance through safe areas, walk instead of driving or taking a bus. |
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Working in your garden or mowing the lawn with a push mower are good strategies for fitting regular exercise into your week, and
give you an opportunity to enjoy nature's gifts at the same time. |
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While watching television, you can easily ride a stationary bicycle or perform flexibility and strengthening exercises. |
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