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Strategies for Change

Look over the barriers you’ve identified in the questionnaire, and the review the following list of solutions. Many of them come from actual brainstorming done by clients at the Duke Diet & Fitness Center. Then do little Brainstorming of your own to come up with a few more.

Find the Time

At the beginning of each week, plan out your exercise sessions. Record them for the week. You are more likely to exercise if you view each session as an appointment.

Try waking half an hour earlier so you can exercise in the morning before other obligations kicking, schedule lunch-hour workouts, or hold walking meeting.

Do you watch TV every day? If you get up and move during the commercials, in three hours of viewing you’ll accumulate fifty minutes of exercise.

Build more activity into your routine chores. Raking the yard, washing the car, and doing energetic housework are all great workouts.

Find Some “FAST” Friends

Take a group exercises class and make friends while you get in fit, or sign up for salsa or ballroom dancing class.

Meet a friend for workouts, that way; you can keep each other accountable for showing up.

Do something physically active with your family that you all enjoy. Toss around a Frisbee or a volleyball, go skating or biking, or walk through the zoo. You’ll have fun, and you’ll be modeling healthy habits for the rest of the family.

Find the Energy and Motivation

Exercise when your energy levels are high. If evening workouts are not for you, then try a bike ride before breakfast.

Fire up your iPod or turn on your stereo. Music is energizing!

Lay out your tracksuit and sneakers at night, and then as soon as you awaken put them on. You’re less likely to skip exercise if you’re suited up.

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