Walk Around Nevada
Stay Moving & Motivated

On this page:

• 4 Steps to Behavior Change Success
• 6 Keys to Fitness Success
  
  

4 Steps to Behavior Change Success

It’s common to encounter surprises on the way to achieving a behavior change goal. Even the most well-thought-out plans usually require some adjustments. By giving yourself room to take risks, make mistakes, and apply new knowledge, you’ll be able to take challenges in stride and come out stronger than ever.

1. Anticipate obstacles - Occasional setbacks occur no matter how carefully you’ve constructed your plan. Preparing for potential obstacles is an important key to overcoming them. List strategies for dealing with challenges before they come up. If you have an off day, take time out and determine how best to get back on track.
   
   

   • What got in the way?
   • How will you deal with it differently next time?
     • Allow yourself to be human—learn from your setbacks and keep moving forward.
       
       
2. Monitor your progress - When you first start making changes, you may progress rapidly. Although motivating, this also can be misleading and just plain discouraging when the pace levels off.
   
   Successful behavior change typically occurs in a roller-coaster pattern—some high points, some low points, but steady movement toward the goal. Look over what you’ve done so far.

   • Are there any patterns?
   • Can you identify triggers in your environment that cause you to fall back into old habits?
     • Keeping tabs on yourself as you go is a good way to identify problem areas, and correct them as necessary to prevent relapse.
       
       
3. Reward yourself - You’re striving to permanently change lifestyle habits, and that’s no easy task. Be patient; it will take some time before new habits feel natural. Be your own cheerleader—supportive and encouraging, focusing on your achievements rather than your setbacks—and give yourself the recognition you deserve.
   
   Make a list of tangible rewards that appeal to you, and indulge yourself regularly as your carry out your action plan. Rewards should be prompt, realistic, and in line with your healthy lifestyle.
   
   Treat yourself to a hot bath, a sports event, concert, or play, a massage, workout gear, a new cookbook or kitchen gadget, sports equipment, new clothes, new music or artwork, a round of golf.
   
   
4. Visualize success - Creating an image of success in your mind can be a powerful tool for getting through the rough times and building motivation, self-confidence, and commitment.
   
   Take a quiet moment to close your eyes and see yourself engaged in new, more positive health habits. Picture yourself reaching your goals and enjoying the rewards of a healthier lifestyle.
   

6 Keys to Fitness Success

1. Stay Hydrated - To avoid dehydration be sure to drink water throughout the day, especially if you are engaging in physically activity. Try to drink about 10 ounces (that’s about 10 large gulps from your water bottle) every 15-20 minutes.
   
   
2. Wear Proper Shoes - No investment in your physical fitness is more important than proper shoes. Select a shoe specifically for the activity in which you will participate. Some questions to ask yourself:
   
• What injuries have you had in the past?
• Which shoes have been successfully used in the past and which ones caused problems?
• What is your general foot type and foot shape?
  • Check for pressure points friction, and slipping. You're going to do a lot of miles in those shoes so be sure they fit and feel good.
    
    
3. What to Wear - Comfortable breathable material is a key factor in protecting you from the elements and it lets heat escape as your body warms up. For cold weather, dress in layers that you can peel off as you warm up. Wear light, loose clothing in warmer weather to keep your body at the right temperature.
   
   
4. Muscle and Joint Problems - If you have been sedentary, don’t be surprised if your muscles feel tight, sluggish, and heavy during the first few weeks. These feelings will subside and your muscles should feel fine in no time.
   
   Continued pain and discomfort during or after your physical activities may be a warning sign that something is wrong. Be aware of your body, if you notice these signals, stop and consult a professional immediately.
   
   
5. Find a Partner - Some people will stay more consistent if they have a regular exercise partner. Find someone that you enjoy spending time with and has the same workout pace and duration as you. Sometimes the social aspect of exercising together can be almost as rewarding as the physical.
   
   
6. Stay Safe - In order to stay safe while exercising be aware of your personal safety. Precautions include but are not limited to:
   

   • Tell others where you are going
   • Carry a cell phone and identification
   • Wear proper safety equipment (helmets, pads, reflectors, etc.)
   • Don't go alone
   • Avoid being out after dark