Becoming More Active – Exercise
This exercise will carry on over the coming weeks.
You will become more active in 4 gradual steps:
STEP 1 – Decide what activities you want to get back to or you would like to try. These can be hobbies, work related activities, spending time with family and friends, sport, exercise or anything else you can think of. Think about what exactly is stopping you doing these activities.
STEP 2 – Set small weekly goals. Have a list of activities to tackle each week and tick each off once you’ve done it. Remember to start slowly. Be realistic!
STEP 3 – Any incomplete goals are added to the list for the next week. New activities can also be added. Activities you wish to do weekly are put on the list every week.
STEP 4 – Enjoy your new active lifestyle!!
Follow the steps below to finish the module. A form for you to complete can be found in the blue folder you were given by your therapist. If you would rather complete the task on your computer, please use the following link to access the form in Microsoft Word.
STEP 1 - What activities would you like to become involved in? Write these down.
Example
Chloe: Swimming , Seeing my friends, Cinema, Getting back on track with college work, Spending quality time with family
What is stopping you from doing these activities?
Example
Chloe: I’m worried that I’ll get really anxious and make a fool of myself
STEP 2 - Decide on small activities that you can complete each week. Decide how many times you want to do the activity and for how long.
S =
Specific – A goal
should be clearly defined. How when and where will the goal be attained?
M = Measurable – A goal needs to be measurable. How will you know when a goal has been achieved?
A = Attainable – A goal should be something you know you can do. Do you have the ability and resources required to attain the goal?
R = Realistic – A goal needs to be realistic. Are you willing and able to work towards the goal? Be honest with yourself.
T = Timely – A goal must have a timeframe. We recommend one week.
You might
like to review your goals with your therapist.
Example
Chloe: week 1
- Go to swimming pool (once) at a quiet time of day. Swim for at least 20 minutes.
- Invite best friend round for a coffee.
- Go to the cinema and see a film with my sister.
Write your list for week 1:
Each week you then aim to complete the tasks on your list. When you have completed a goal, tick it off your list.
Example
Chloe: week 1
- Go to swimming pool (once) at a quiet time of day. Swim for at least 20 minutes.a
- Invite best friend round for a coffee. a
- Go to the cinema and see a film with my sister. a
- Organise college notes.
If you complete all your goals for a certain week, feel free to reward yourself. If you don’t complete your goals, try to work out why. If you don’t complete your
goals, try to work out why this was. Were your goals SMART?
Example
Chloe: week 1
Didn’t organise college notes.
Why? It was a bigger task than I thought. I will ask for a friend’s assistance and try again next week.
STEP 3 - Transfer any tasks that weren’t completed to the next week.
Chloe: week 2
1. Organise college notes.
STEP 4 - If there are activities you want to do every week, add them to your list each week.
Chloe: week 1
- Organise college notes.
- Go to the cinema and see a film with my sister.
Build on your activities each week.
Chloe: week 2
- Organise college notes.
- Go to the cinema and see a film with my sister.
- Go out for coffee with my best friend at a quiet time of day.
- Go to the swimming pool (once) at a busier time of day. Swim for 20 minutes
STEP 5 - Enjoy your active lifestyle!
Use the weekly ‘Becoming More Active’ sheets to follow the steps above. Discuss your lists and your progress with your therapist.
