Start a Resistance Training Program

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Complete the Plan section in one session. .

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Start Your Plan

What change can you make?

Think about a healthy habit that you would like to start. You might choose to make a change based on the Learn video you watched this week.

Here is a list of ideas from the video:

Ask your doctor if it is safe for you to exercise.
Decide what type of exercise you will do.
Plan where you will exercise.
Increase your exercise time on one of your exercise days.
Get a good pair of shoes. Running shoes are the best choice.
Schedule 10 minutes of exercise on 3 to 5 separate days.
Find a place to exercise indoors when it is too hot or too cold outside.

If you are already doing a good job in the area you learned about this week, you might create an action plan to maintain those healthy habits. It is ok if you want to make a change in a different area too.

Step 1

What healthy habit do you want to start doing this week?(Required)

If you are not sure if this is the right healthy habit to start doing this week, choose "Not Sure" below.

Step 1b

Think about your reasons to stay the same and your reasons to change

In this activity, you will think about:

The benefits of staying the same
Your concerns about making a change to your current behaviors
Your concerns about staying the same
The benefits of making a change

Be honest with yourself. This activity will help you make a good choice that will work for you right now.

What is your current behaviour (or habit)

Example: I exercise one time each week

Staying the same

List the benefits of staying the same for you right now. What do you like about your current behaviour? These are your reasons not to change.

What concerns do you have about changing?

Making a change

What concerns do you have about staying the same?

List the benefits of making this change (why is making this change a good idea?). Think about how your new healthy habit will affect your health and how you will feel. These are your reasons to build this new healthy habit

After looking at your answers, how important is it for you to stay the same?

Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;

After looking at your answers, how important is it for you to make a change ?

Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;

Your 'Reasons to make a change' score and 'Reason to stay the same' score are the same.

A tied score may mean that you are not sure if you should make this change or not. If this change is still important to you at this time:

Think about what it would take for you to make this change now
Look at the concerns you listed about changing Follow the steps to solve problems to see if you can solve any of these concerns

If you cannot solve the concerns you have about changing, consider choosing a new healthy habit for this week.

Your 'Reasons to stay the same' score is higher.

Step 2

What healthy habit will you do?

Display answer to step 1

How important is it to you to create this healthy habit?

Choose a number on the scale. 0 = Not very important; 5 = Unsure; 10 = Very Important;

You are more likely to make a change if you rated importance as 7 or higher. This change may not be important enough to you right now. You may want to put your efforts on another health focus at this time.

Step 3

What healthy habit will you do?

Display answer to step 1

How ready are you to work on this habit?

Choose a number on the scale. 0 = Not Ready; 5 = Almost Ready; 10 = Very Ready;

You are more likely to maek a change if you rated readiness as 7 or higher. Here are 3 ways to help you feel more ready:

Adjust your goal
Make your goal simpler. For example, if you planned to exercise 5 days this week, can you exercise 2 days instead?
Learn more about the healthy behaviour you want to include in your life

If you cannot adjust your goal or learn more to feel ready, choose a new healthy habit that you are ready to work on right now.

Step 4

What healthy habit will you do?

Display answer to step 1

When will you do this healthy habit(Required)

Example: On Wednesday and Friday morning

Where will you do this healthy habit?(Required)

Example: At the park

How much of this healthy habit will you do?(Required)

Example: 10 minutes

How often will you do this healthy habit?(Required)

Example: 2 times this week

Step 5

This week I will:

What:

When:

Where:

How much:

How often:

How confident are you that you can follow your action plan over the next 7 days?

Choose a number on the scale. 0 = Not very confident; 10 = Very confident;

Think about how you can change your action plan so that you can rate your confidence as 7 or higher. When you are confident in your plan and ability to start your healthy habit, it is more likely that you will make a change.

Some ways that can help you increase your confidence include:

Learn more about the healthy behaviour that you want to include in your life
Get support from family or friends
Create smaller action steps that you feel confident you can do this week

You are ready to visit the DO section of this weekly challenge. Save or print your action plan before you leave this screen.