• Everything Counts!
    Everything Counts!
  • Reach Higher!
    Reach Higher!
  • Keep Moving!
    Keep Moving!

Being more physically active can help you feel better, deal with stress more easily, and handle day-to-day activities more comfortably.

If you've already started on a fitness program, here are some things you can do to stay interested and motivated.

  • Get support from friends, family and coworkers. They can provide encouragement and help during difficult times.

  • Find others to be active with, whether it's a friend, family member or fitness group.

  • Get instruction and encouragement from a qualified exercise professional. Join a club, take a class or attend drop-in sessions at a recreation centre.

  • Try new activities and add variety and challenges to your existing activities. Set yourself new goals so your activity doesn't become boring (for instance, doing a 10 kilometre fun run or going on a biking holiday). If your activity focuses on one fitness area (like running or biking), try new activities that focus on other areas (like yoga or weight lifting).

  • Try to be active everyday. Doing activity at the same time each day helps it become part of your routine. Doing a program that's supervised may help you be more serious about setting aside time, and it's more fun when other people are involved.

  • Be active in a variety of places (for instance, use stairs, park your car away from stores and walk, take a walking break at work).

  • Keep refining and reviewing your goals. If you're not making progress, change your goals or activity plan. Use a physical activity diary, progress charts or a logbook to  keep track of your activity and record your achievements. This gives you positive feedback and supports your progress.

  • Have an fitness assessment. Seeing the progress you're making can be very motivating.

  • Focus on the benefits of being active— how much better you feel, your increased self-esteem, the enjoyment you get out of it, and the health benefits you expect.

  • Be prepared for setbacks. Have ways to stay active during holidays or when you're busy at work or school. If you're recovering from an injury, take a break and try a new activity (for instance, switch from running to swimming).

  • Avoid injuries by making sure your activity level is realistic. Do a proper warm-up and wear the correct shoes. See your doctor if you have a health concern.

  • Reward yourself for meeting goals and recognize your accomplishments!

Click to view the PDF version of this document:PDF File

There are lots of excuses for not being physically active. Here’s a list of some common excuses with some ways to overcome them. Remember, everyone is different, with different abilities, knowledge, interests and free time. The key to success is setting a realistic fitness goal for you, choosing activities you like to do, and asking for the support of friends and professionals when you need it.

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