Getting Started << Tools to Help You Get Started << WOMAN Activity Tracker << womenshealth.gov

3,882 people and 364 teams are participating in the WOMAN Activity Tracker!

Here is what others are saying about the
WOMAN Activity Tracker & the 2008 WOMAN Challenge!

(View all comments and share your success!)

"I was diagnosed with Type II diabetes and knew I needed to exercise, but there was no motivation to do so. I love walking and when this challenge came along last year, I knew I had to do it. I had hoped to continue all year long, however, per doctor's orders, I had to quit in October. But by the time the challenge came along this year, I was cleared to take part once again. I was so excited to see it's a year long challenge now. Just the extra motivation I need to keep going. Thanks for a good thing!!!"

Learn about other
teams in our
Team Showcase!

(View all team profiles and share your team's success!)

Name:
YOU CAN DO IT

Team Size:
6

Locations:
New Jersey, Pennsylvania

"This is our first year doing the Women Challenge. We are so ready, so excited, so motivate, We are Family and friends, Helping each other to get up and move. YOU CAN DO IT."

Getting Started

With all the things that you have to do each day, finding the time and motivation to get moving can be challenging. Here are some suggestions for getting started:

If you can't set aside one block of time, do short activities throughout the day, such as three 10-minute walks.

Choose activities that are fun.

Vary your activities, so you don't get bored. For instance, use different jogging, walking, or biking paths to vary your routine. Or bike one day, and jog the next.

Join a hiking or running club.

Create opportunities for activity, such as parking your car some distance from your destination and walking. If you ride the bus or train, get off one or two stops early and walk.

Use stairs instead of the elevator or escalator.

Walk or bike to work or to the store.

Be physically active at lunch with coworkers, family, or friends.

Take breaks at work to stretch or take quick walks.

Walk while you talk, if you're using a cell phone or cordless phone.

Don't let cold weather keep you on the couch. You can find activities to do in the winter, such as exercising to a workout video.

Doing yard work or household chores counts as physical activity. Turn on some upbeat music to help you do chores faster.

If you have children, make time to play with them outside. Set a good example!

If you're watching television, get up to change the channel. Also, walk around during commercials.

Go dancing with your partner or friends.

Turn activities into social occasions—for example, go to a movie after you and a friend work out.

Plan active vacations that will keep you moving, such as taking tours and site-seeing on foot.

Reward yourself when you achieve your weekly goals. For instance, reward yourself by going to a movie.

Don't expect to notice body changes right away. It can take weeks or months before you notice some of the changes from being physically active, such as weight loss.

If you live in a neighborhood where it is unsafe to be active outdoors, contact your local recreational center or church to see if they have indoor activity programs that you can join. You can also find ways to be active at home. For instance, you can do push-ups or lift hand weights. If you don't have hand weights, you can use canned foods or bottles filled with water or sand.

Content last updated June 25, 2008.