Have you ever heard it mentioned that the definition of insanity is repeating the same behavior over and over again, but expecting different results every time? Of course, you don’t have to change everything about your lifestyle immediately, take it in steps. Yes, it will involve some permanent changes in your life but we all want to become healthier. If you don’t like the word “exercise” change your way of thinking about it. Maybe call it “physical 
activityâ€Β or “moving around moreâ€Β or something else with a less negative connotation. The easiest way to get started is by just becoming more active throughout the day: sit less, stand more, walk extra steps, take the stairs. These minor actions will help!
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Ideas:- Exercise with a buddy (or jog/walk with a dog).
- Track your progress with a journal such as FitTracker.
- Schedule exercise into your day on your calendar or “To Doâ€Β list.
- Break your larger goals into smaller, realistic stepping stones (e.g., daily and weekly physical activity goals).
- Reward yourself for accomplishing your goals.
- Plan to do fun physical activities that you really enjoy as often as possible.
- Wear a pedometer occasionally as a reminder to take more daily steps.
- Have a backup plan that includes alternate activities in case of bad weather or other obstacles to your planned exercise.
- Start out exercising with less intensity to avoid getting discouraged or injured.
- If you get out of your normal routine and are having trouble getting restarted, simply take small steps in that direction.
Start today, and take it one step at a time!
Stay active! Stay Healthy!
37 users commented in " One Step at a Time "
Follow-up comment rss or Leave a TrackbackLove this, Mark. Excellent post. I can get overwhelmed–daunted–with the thought of how much I need to do. And then I don’t do anything. One step is perfect. Get into that habit, then add another step and get into that habit …
The government even has a “Small Steps” campaign advising little things you can do. And if the government says it, you know it’s good, right? Oh, wait …
Well, if Mark says it … π
Leigh Ann Hubbard
Managing Editor
James Hubbard’s My Family Doctor
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@Leigh Ann, Thanks for your feedback! π
-Mark
Mark, I have to say your timing on this is impecable! I was just sitting at my desk realizing that I was totally fired up this morning and am all of a sudden coming down and now worried how I’ll get everything done today that I need to..I think I better take a step back and chill for a second..I’ve been making myself crazy trying to do too much lately..have to get back to the ‘One Step at a Time’ mindset I used to have..
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@Linda, I find it stressful when I put so much pressure on myself….I like to take it in steps at times and slow down.
-Mark
Great post and ideas! i try to tell my hubby this EVERY SINGLE DAY, yet he does not listen. (sigh) I guess that is my rant! LOL!
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@workout mommy, I bet you have ways of motivating him? Maybe take away his Play station privileges?
-Mark
GREAT post! It’s so easy to get into a rut or get overwhelmed by everything that needs to be done. I think that I’ll make one step at a time my new mantra!
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@cathy, I hear ya! π
-Mark
This post makes me feel grateful I don’t have to talk myself into it (most days) and that I DO enjoy it (it is all kinds of exercise). Just last night we were watching Biggest Loser–yeah tv is back, is that ironic?–and one of my daughters asked why someone on the show didn’t want to do it anymore (what’s her face personal trainer was screaming at her to keep going). And my husband just says casually that some people don’t like to exercise. “It’s easy for us because we like it.” And it’s true, my girls are growing up moving, like I did, which makes it very easy to keep going into adulthood.
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@Kara, Keep moving is key! Thank you for sharing.
-Mark
Well said, Mark!!! If I don’t schedule, then I lose. The good thing about scheduling some time for myself is that I have to do it, even on the days that I just don’t feel like it (I admit that a few times it didn’t work). Working out becomes another task just like my work to-do list and that’s how I have to treat it. I wish I could be the type that just gets up and works out, but I don’t have that gene, it all went to my brothers. π
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@Rosy, Always good feedback! Thank you! π
-Mark
I agree with the beginning small thing. Great post!
I wear a pedometer daily and jot down my totals in my food journal. I challenge myself each day to walk further and I have a lot of fun doing it even though it’s just me, myself and I.
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@POD, Fantastic…you are doing great! π
-Mark
I get overwhelmed thinking I need to do more, more ,more………then I watch Biggest Loser and see people lose a ton of weight in a week and think……..maybe I need to do more! I have to remind myself to take the little steps and enjoy the journey….but man would it rock to lose 25 pounds this week π
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@Annette, 25 lbs in a week…whew! I don’t know…a bit much maybe π ?
-Mark
Sometimes half the battle is just starting something. It can be for me sometimes. But I always feel energized after completing a workout.
The other thing for me – is just to look for ways to incorporate a little extra physical activity in during the day. For example, at work, I park in the far corner so I can get some extra steps. And once or twice a week, I try to go on a walk with my wife. It’s good for us mentally and physically.
I like your idea of a backup plan in case of bad weather. Here in Wisconsin bad weather is just around the corner. And winter usually means I put on a couple of extra pounds just because of less activity. I’m going to rack my brain and see what ideas I can come up with. Thanks Mark!
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@Lance, I like to park as far away as possible also. My wife gets frustrated especially in the middle of MN winter! Thanks for your feedback BTW…you are my state neighbor! π
-Mark
great ideas. I’m also a big fan of the take-it-slow approach. small steps to becoming more active are great steps.
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@Blake, I agree!
-Mark
One step at a time – perfect! For the winter back up plan, technically we are supposed to add a little weight for winter to keep us warm, that said I bought an indoor trainer for my road bike and I hop on that. We also bought P90X last year and that is a kick butt workout!
I say make the activity fun and think outside the box. 2 weeks ago my husband and I went to an indoor rock climbing gym about 45 minutes from our house. 65 foot climbing walls – 120 ropes. We climbed for 2 hours and I was hurting the next day. It was incredible – for my mind and body!
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@Stacey, Good point about weight addition. P90X very curious! Wow you are a climber as well?! I could learn a thing or two from you! π
-Mark
I use this same analogy with running. One run at a time and at the end, hopefully I will be a fast and awesome runner!
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@Girl on Top, Great analogy!
-Mark
and IMO its about layering.
as with clothes in these winter months I NEED TO LAYER HEALTHY HABIT UPON HEALTHY HABIT
the tough part for me is not dropping one π when I add another…
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@Miz, Great point! I like it! Thank you Miz.
-Mark
It’s easy to forget or punt activity to the side when the world gets in the way. Must stop that and get out for more walks. You’re right, call it activity instead of exercise.
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@Leah J. Utas, More walks takes so little time and is so beneficial..good point!
-Mark
Very very very good advice!!! I am “moving more” and using a pedometer daily to track my progress on our virtual walk. Can’t wait for you to join us after your marathon π
@Donnalouise, you are on track my friend. great job!
-Mark
Excellent post! This is the way I have to approach “exercise.” Keep moving, do yard work, etc. Otherwise, I tend to think that I have too much else to do!
Baby steps…infant steps…child steps…adult steps…covering some ground here!
Thanks for the answer to my knees question!
@Dr. J, Ha! I agree… π
-Mark
Anybody have any ideas how many steps we should be registering on a pedometer a day? I don’t have one yet but I sure do need one. Staying home with 5 kids and homeschooling, etc, etc. I know I must be making a bunch of steps.
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@Healthy Merry, Good question….
Dr. Catrine Tudor-Locke recommends the following:
Classification of pedometer-determined physical activity in healthy adults:
1) Under 5000 steps/day may be used as a “sedentary lifestyle index”
2) 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered “low active.”
3) 7,500-9,999 likely includes some exercise or walking (and/or a job that requires more walking) and might be considered “somewhat active.”
4) 10,000 steps/day indicates the point that should be used to classify individuals as “active”.
5) Individuals who take more than 12,500 steps/day are likely to be classified as “highly active”.
Hope this helps! Keep walking! π
-Mark
Nice post! One of the most important things to do is break your goals down into smaller parts so that they do not become overwhelming to accomplish. They need to be manageable pieces.
I like these. I’m a really firm believer that small steps make all the difference. And also in the power of words- some people might be scared by the word “exercise”, so you call it something else and suddenly its much more manageable!
people hear exercise and think “uuuuuuugh” but “active” has such a more positive feel to it. It makes it sound easier, too. “Move around” sounds way easier than “go exercise.”
Kelly Turner
http://www.groundedfitness.com
House Cleaning for some, I call it home gym.
Sex for some, I call it cardio, squats, push-ups, etc. LOL
Yelling at kids, I call it neck and abdominal exercises.
a workout buddy? helps SO much.
and the tennis ball (okay, i used a baseball because i couldn’t find a tennis ball) worked! thank you!
Hi, I found your blog on this new directory of WordPress Blogs at blackhatbootcamp.com/listofwordpressblogs. I dont know how your blog came up, must have been a typo, i duno. Anyways, I just clicked it and here I am. Your blog looks good. Have a nice day. James.
I really like the idea of getting exercise by doing something you have fun doing. Great list as usual!!
Great post AGAIN!
Our lives today are so different compared to the cave woman/man days where we used to run, hunt and gather our food and take it back to the cave many miles away. We now live in a remote control, drive-thru, microwave society that has almost eliminated the need to move at all!
Thanks Mark for reminding us to re-introduce the movement factor, ANY movement!
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@christinekambo, Interesting analogy…makes good sense!
-Mark
Thanks for the encouraging words!
Very well put. If you try and change to much at once it never works. But making small changes over time makes it seem so much easier. π
I have been reading a lot about rewarding yourself for meeting goals. I think this is something that is really important!
Great article. I find that the secret you have given away right in the first paragraph works best for me. Throughout the course of the day, I walk around more, barely sit at my desk and am constantly doing physical activity that keeps me in good shape.
@tipper Thank you for the feedback!
@Rachel, Thank you for your support!
@Tom, Rewards can go along way!
@Raj, My wife likes to take walks…I try to keep up! π
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Nice interesting post. Its very useful to read posts like this.