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Diabetes Challenge - For a healthier YOU in 2018
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Fitness Plans

Any fitness plan can help you to see what is achievable in a few weeks. However in order for you to achieve your goals and to get fit and healthy it is important to put together a fitness plan that is realistic for you.

Realistic includes enjoying the sessions and getting satisfaction when you’ve sweated yourself to a finish. When joining most gyms, they will put together a fitness plan for you. You can however, make your own fitness plan.

A fitness plan for life
Below is a sample exercise calendar. Use this model to design one that works for you.

Day of the Week Activity
Sunday window shop in center city
Monday take a 60-minute walk with a friend
Tuesday go swimming at the gym
Wednesday play tennis or walk the mall
Thursday use my exercise bike for 30 minutes
Friday do my work–out video tape for 30 minutes
Saturday catch up on gardening and housework

Using principles to build on
Make an Investment in yourself and your health.
Understand the benefits of progression of exercise.
Begin at a level appropriate for your fitness level.
Enjoy the training/exercise benefits.
Set realistic short–term and long–term goals.
Build a success–oriented perspective.
Talk yourself into success.
Emphasize commitment by signing a contract.
Discuss with family, friends and those who have made exercise a lifestyle.
Team up with a partner.
Keep records of you success through an exercise log.
Establish a regular schedule that fits into your life.
Make exercise fun and varied.
Adopt a healthy lifestyle balance.
Anticipate obstacles and prepare for potential lapses in your program


No matter which of these principles you use to build your exercise program´s staying power, apply each one with sensitivity to your needs and to the uniqueness of your personality. Just as the kind of exercise you choose should fit your lifestyle, so also should the techniques you use to make it a lifelong habit.

Note: Consult with your doctor before starting an exercise program.

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