What does getting started with a daily activity program look like?

It takes Commitment to start, it’s not magic.  If you wait for the day your brain and body agree – hey, let’s get active that day will NEVER come.  You need to commit and take your thoughts captive (2 Corinthians 10:5) and make the decision to change with God’s help.

To be successful, create an “I am” statement to create a new path in your mind.  For example, say, “I am active, and I enjoy activity on a daily basis.” Or “I am an active person”.  Say this to yourself.  When you say it, you can start to erase the negative thoughts you may have stored up.  IF you want to change the course, you need to commit to new thinking.

Planning time for activity is also a big one.  I have heard people complain and say, I just don’t have time.  If time is an issue, do a habit study like James Clear recommends.  Write down everything you do from waking to sleeping.  Do this for a week.  The next week, look at what is necessary and supports the lifestyle you want to have.  The other areas should be addressed, removed, or changed to fit the “I am an active person” lifestyle.  If you listed 2 hours sitting on the couch and watching TV or playing video games, does this support “I am an active person”?  IF not, change it.  Allow 1 hour for TV or games and then you have 1 hour to be active.  It really is a simple exercise that can help you recognize how you spend your time, where you could change and set goals to support the “I am” statement and the healthy new habit of activity that you are trying to create.

Another way to support the “I am” statement is to make a list of pros and cons to this statement.  Consider all the reasons activity is important to you and write them down.  This can help you develop a “why” to the “I am” statement.  This way, when your desire is to sit and numb out for 3 hours over TV or video games, or endless death scrolling on your phone – you can have stronger reasons to get up, change that habit and be active.  This will create motivation.  If you have an “I am” statement and a desire, I am motivated.  You need to remind your mind of that internal motivation and will and say NO to the unhealthy thoughts, messages of the past and look at the “why” list. 

“Yeah, but”… stop inserting excuses, if you truly want to be active, you must take control of your “yeah buts”.  I think of a “yeah-but” as an unhealthy “ha-bit”.  Get it?  If you want to be healthier and activity is your desire, move it to the top of the priority list.  Replace the “yeah-but” with a healthy “ha-bit”. Move it above sedentary activities that take up your time.  If you want to have healthy teeth and guns, flossing and brushing daily is a must do, as well as eating healthy foods and not bathing the teeth in sugar.   Don’t fall into the trap of making excuses, “Yeah but…”.  Start something that is realistic to do, start with 10 minutes and develop the daily habit, or the 4 out of 7 days a week habit, whatever your goal is. Then, gradually increase the time or number of days.  It’s all about creating the new habit and saying NO to your excuses. 

Another key to getting started is making it fun. Brainstorm and write down/make a list of activities you like to do and pick from this list. If you don’t like running, don’t do it. If you like to dance, try Zumba, or put on some music and shake your money maker.  This will draw you to the activity and you will naturally gain the feelings of accomplishment, meeting a goal, being active and enjoying it over time!  It will soon be second nature to move, to do some activity and really look forward to it as part of a regular day.

You’ve heard this before, but here are a few ways to add activity into a normal day:

• Park the car farther from a building’s entrance. Return carts back inside the store.

• Take stairs instead of the elevator. Add stairs in at home for a quick 5 minute boost of activity.

• Take short walking breaks during the workday.

• Take a 10-minute walk during lunch break.

• Rise 20 minutes early for a quick morning workout. or Skip 30 minutes of TV, death scrolling on your phone or video games for activity.

• Walk the dog or play outside with the kids. Heck, play outside as an adult!

• Dance. Put on music, move about …who cares if you look stupid, you’re burning calories.

• Substitute exercise for one TV, one video game or endless death scrolling on your phone.

• Go for a walk after a meal. Invite an accountability buddy or friend to increase your motivation.