Record Your Daily Activity
Record the number of minutes that you are physically active each day by using the Physical Activity Planner and Diary. Record any physical activity that lasts at least 10 minutes and is of at least moderate intensity. Moderate intensity is the equivalent to walking a mile in 15–20 minutes.
Self-monitoring is another predictor of successful weight loss and maintenance. Those who keep self- monitoring forms are more successful than those who are not. Monitoring your physical activity will help you be more aware of what you are actually doing and it helps identify patterns of activity. For example, you may discover that you are more active on the weekends than during the week. You may discover that you do not get enough activity during the day. As you become more aware of your current activity patterns, you can start looking for ways to increase your activity.
A pedometer or step counter is a handy device that will help you monitor you activity. You may want to purchase and wear a step counter to help you monitor your activity level. If you are monitoring your steps, record the number of steps rather than minutes of activity in your Physical Activity Planner and Diary.
Establish Activity Reminders
Our environment is filled with many cues that may trigger certain behaviors. Psychologists refer to these environmental cues or triggers that precede certain behaviors as activating events. For example, the smell of freshly baked cookies may be an activating event that causes you to want to eat. In this example, eating would be the behavior that follows the activating event. Whether or not we engage in the behavior, is a matter of choice. Similarly, environmental cues can remind you to become more physically active. Here are some examples:
- Use the end of the evening news on the radio or television as your cue to go for a walk
- Schedule your exercise session in your daily planner, just as you would a meeting
- Keep a gym bag or a pair of walking shoes in your car as a reminder to exercise after work
Tags: diary, pedometer, strategies