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Be Active at Work

Are you Ready for Action?

Growing the Active HabitGrowing the Active Habit

Did you know?

  • Setting real goals will improve your chances of long-term success.
  • Monitoring your progress will help you stay motivated and show where the                             obstacles lie.
  • Giving yourself a reward can be fun and motivating. Congratulate yourself - you deserve it!

Sticking To It!

Making a long-term change can be rewarding and frustrating at the same time. Early in the process when you're not into your routine yet, there are some strategies you can use to avoid falling into old, bad habits.

Staying Motivated!

Set Goals:

  • Be realistic and set goals one month at a time.
  • Consider setting clear goals in:
    • The number of minutes you do your activity a day.
    • The number of times you do your activity a week.
    • The intensity level. For example, set goals that gradually increase your walking pace to a targeted number of minutes per mile, or raising your heart rate to a certain level.
    • The distance - schedule your walks to go a little bit further every week or day.

When setting goals, remember the acronym S.M.A.R.T.: Specific, Measurable, Achievable, Realistic, Time-oriented.

Above all, think about your past successes and what made them work and KEEP DOING IT!

Get Support:

  • From friends - find a buddy and set your goals together, meet up with friends interested in active social activities.
  • From co-workers - find a lunch time walking buddy, avoid scheduling lunch meetings that interfere with your walk; organize work site activities like a Walking Club.
  • From family - find ways the whole family can chip in with chores to free up time for active play or time for you to fit in your physical activity.

Try something new:

  • Walk a different trail or neighbourhood - let your feet guide you!
  • Invite different friends to join you.
  • Try a drop in exercise class - check out your local rec. centres or fitness clubs to see what's offered.
  • Book a session with a personal trainer and learn how to strength train at home.
  • Are you Ready for Action?Try a new activity - get creative. Maybe you'd like to try:
    • Box-fit
    • Jazzercise
    • Yoga
    • Pilates
    • Martial arts
    • Swimming
    • Aqua-fit
    • Dance (line, ballroom, hip-hop, belly dancing, etc.)
    • Spin classes (bicycle)
    • Rock climbing
    • House league or intramural sports
    • Tennis


Are You Ready for Action?

Revised: June 01, 2011


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