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Boeing Center for Children's Wellness (Lean Team)

Physical Activity

One Step at a Time

Lifestyle change is a lifetime process.  We all know that exercise is a good thing but we constantly come up with all kinds of excuses.  Since taking a pill is not an option to exercise, how do we take those first steps?

Use the tips below to identify things you could change to increase your energy or calorie expenditure. 


1. Assess your present exercise habits and your fitness level.

  • Write down what physical activity you are currently engaging in
  • Use a chart to assess your fitness level - Sample Workout Log

2. Set a goal.

  • Set short-term and long-term goals to improve your exercise habits and fitness level
  • Short-term goals should include things you plan to accomplish each week
  • Long-term goals should include things you plan to accomplish in 3-6 months

3. Find a Buddy.

  • Invite a friend, family member, neighbor, or co-worker to join you
  • Consider joining a gym or getting a personal trainer
  • Motivate each other
  • Keep each other accountable

4. Plan to exercise.

  • Schedule exercise in your day like any other appointment
  • Take breaks for physical activity, set a timer every 20 minutes to remind you to get up and move 

5. Document your workouts.

  • Write down all of your physical activity throughout the day, including extras such as:
         -Taking the stairs instead of using the elevator or escalator
         -Walk or bike to school or work
         -When you have to drive, park farther away from buildings
  • If you are computer savvy, create a blog or Excel spreadsheet to share your accomplishments with family, friends, or co-workers.  For a good example, see
  • Wear a pedometer to count all the steps you take in a day. 2,000 steps equals about a mile.

6. Gradually progress by increasing time or intensity.

  • Each week increase your time by 10 minutes until you accomplish 30-60 min a day
  • If counting steps, work toward 10,000 steps which equals 5 miles
  • Increase your intensity by walking or running faster each week
  • Increase intensity by walking in a location with an incline, such as the Arthur Ravenel Jr Bridge.                                      
Check out the resources page to find out more and'to help you get started today!

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