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you enjoy and fnd pleasurable. For example, if you prefer outdoor activities, fnd healthy ways to exercise outdoors (e.g., going for hikes, snowshoeing, or

skiing). If you are not sure about what healthy behaviours you enjoy, try diferent activities and when you fnd one that you like, add that activity to your

daily routine. Ultimately, if you have fun doing something, you are more likely to continue doing this over time! When you feel competent in the activity, try

challenging yourself a little more to minimize the likelihood that your routine will become a chore.

3 I don’t know where to start: The importance of goal setting

It is common for people to lose interest in exercise/dieting because of unrealistic goals and expectations. When choosing the right healthy lifestyle behaviours

for you, it is important to set realistic goals and give yourself the time necessary to achieve the goals.

If you set a goal you cannot meet, you can end up feeling disappointed, inefective, and you are more likely to give up. When desired goals are not obtained,

it may feel as if you have failed. Set goals that you can easily achieve and increase the goals slowly. Examples of behavioural goals might be the number of

fights of stairs climbed per day or the number of walks per week. Try to make your goals specifc (e.g., I will walk 2 kilometres, three times per week). If your

goals are too general (e.g., I will walk more) they are difcult to measure and provide less motivation. Also, boredom with routine can afect motivation so

variety in your training program is key to ensuring that you will stick with these changes.