DECISION I

What Physical Activity Will You Do?

It should be:

• Enjoyable
• Affordable
• Convenient

Which Level of Activity Should You Choose?

• If most of your activity last week was Very Light (or you did not record anything last week), choose a Light activity.
• If most of your activity was Light, select a Moderate activity.
• If most of your activity was Moderate or Heavy, stick with your activity or another Moderate or Heavy activity.

How About Walking?

Brisk walking (not strolling) is an ideal physical activity. You can do it in almost any weather. You can do it indoors or outdoors. You can do it yourself, with a partner, or even with your dog. You rarely injure yourself walking. And you do not need lots of equipment, just a pair of good walking shoes.

There are many good physical activities that you can do. Pick from the activities mentioned in the key on page 2.3. For other ideas, see Appendix 7, page A26.

DECISION 2

For How Long and How Often Will You Do The Activity?

For _______ Minutes, _______ Times A Week.

Your ultimate goal during LIFESTEPS is at least 30 minutes of activity, including warm-up and cool down time, on all or most days of the week. But you don't have to do it all at once. This week the important thing is to begin increasing your level of activity.

If you are a beginner or haven't exercised for awhile:

• Start slowly.
• Try exercising three times a week for 10-15 minutes. If that seems like too much, try three times a week for 5-10 minutes.
• The important thing is to start moving.