In motion 101:
Beginners guide to getting 'in motion' for good health!

With our fast-paced lifestyle, staying physically active can be a challenge.

“But it’s crucial to our health that we stay “in motion” on a regular basis,” says Jan Schmalenberg, Physical Activity Promotion Specialist with the Winnipeg Regional Health Authority. “Getting active helps us to live longer and healthier lives. It makes us more energetic, improves our mood, self-image and self-esteem, helps us sleep better and protects us from illness.“

But it’s important to get active the right way.

The most common mistake that beginners make is trying to do too much, too soon. This can result in sore, tired muscles, or even worse, an injury.

“There’s a lot of wisdom in the saying that ‘Rome wasn’t built in a day’. If you’re starting a new physical activity program, it’s important to start slowly and gradually build your activity duration and intensity over several weeks.” says Schmalenberg. “This will ensure that it stays fun and that you’ll stay active for the long haul.”

Write it down

“The best way to start,” says Schmalenberg, “is to write down what you’re going to do to get active. Using your day timer or other calendar, write down as specifically as possible, the activity or activities you’re going to do, the days and times you’re going to do them, and the location for your activity.”

“There’s lots of evidence that having a written plan greatly increases your chance of getting and staying active”, adds Schmalenberg.

Set SMART Goals

Another useful tool is to set SMART goals—goals that are specific, measurable, attainable, realistic and timely.

• Specific: Make sure that your goals are straightforward and that they outline what you want to happen.  Example: Every morning, I’m going to go to the park and walk for 30 minutes before I go to work.
• Measurable:  If you want to know if your goal is measurable, ask yourself the question—how will I know when my goal has been achieved. Saying that you’re going to get physically fit isn’t as measurable as saying that you’re going to participate in 30-60 minutes of physical activity at least 5 days a week during the month of December. 
• Attainable: Set goals that are within your reach. Planning to lose 30 pounds in 30 days by increasing your physical activity likely isn’t attainable. But it might be realistic to lose 1 pound a week with an overall target of losing 20 pounds. Keeping your goals reachable will help you avoid frustration and disappointment.
• Realistic: Ensure that your goal is doable and realistic for where you are at the moment. With family and work commitments, telling yourself that you’ll set aside a 60-minute block of time for exercise every day may not be realistic. A more realistic goal might be getting at least 30 minutes of physical activity each day by being active for 10 minutes, 3 times a day.
• Timely: Set a timeframe for your goal. This will give you something specific to work towards. Every few weeks, it’s a good idea to take stock of where you’re at, and revise your goals if necessary. 

Mix it up

“It’s very important to include a variety of activities in your plan,” says Schmalenberg. “Doing the same activity, day in and day out, can get boring and discourage you from being active.”

“There are an almost limitless number of activities that you can add to your routine to help keep it fresh and invigorating,” adds Schmalenberg. “Add activities that work different parts of your body, and for the maximum health benefit, be sure to include activities devoted to endurance, flexibility, muscle strength and balance.”

Stay safe

“If you are over the age of 69 or if you have questions or special needs related to a chronic condition, it’s a great idea to see your family doctor before starting a new activity,” says Dr. Roger Suss, from the Family Medical Centre in St. Boniface.

“But most people don’t need to see their doctor before they add physical activity to their day,” adds Suss. “I often see people who have waited to start exercising until they’ve had an appointment with me. But if you’re generally in good health, you should be able to add a reasonable amount of physical activity to your day, without having to visit your doctor.”

For those who need some reassurance about getting active, Suss recommends filling out the Health Canada Physical Activity Readiness Questionnaire (PAR-Q).  The questionnaire consists of 7 simple yes/no questions that can help determine if you can get safely “in motion” without a visit to your doctor’s office. CLICK HERE to download a copy for yourself!

It’s never too late to get active

Remember – whether you’re 9 or 90, it’s never too late to get “in motion”!  Form more information, call our infoline at 940-3648 or pick up your next edition of the WRHA's Aspire for more great tips to help you kick-start an “in motion”