BAM! Body and Mind
Physical Activity

Get With the Plan

OK. So you know what activities you like to do — or want to try. But in order to start creating your very own fitness plan, there are a few things you should know.

Go with a plan

Decide ahead of time your activity plan for the week. Using the BAM! calendar, you can schedule all of your weekly activities and it'll be easier to stick to.

Go for a goal

Start slowly and build up to a goal. It could be as easy as continuing to do the activities you're already doing — just more often. Or you can pick a new activity and start working on it. Start with a goal of doing at least 60 minutes of activity a day.

Track it

Check your progress by checking off your activities on the calendar after you're done. Reward yourself at the end of week for working so hard.

Don't burn out before you even warm up

Too much of a good thing can be bad. Overloading your schedule can discourage you from meeting your goals and overdoing it is the quickest way to burn out.

Mix it up

Include different types of activities in your plan. Doing the same thing everyday gets boring. There's a ton of other activities that are totally doable for you. Bringing along a buddy is also a surefire way to keep it fun.

Pick activities that work different parts of the body. If you mostly do activities that require a lot of running, mix in some that build strength or help you be more flexible.

Choose activities based on different types of weather or seasons. That way you can be active rain or shine, hot or cold. Anyway, we hear it's kinda hard to ice skate in June!

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Centers for Disease Control and Prevention, 1600 Clifton Rd, Atlanta, GA 30333, U.S.A
Tel: (404) 639-3311 / Public Inquiries: (404) 639-3534 / (800) 311-3435