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Al's Personal Health Action Plan

Al has been trying to be more physically active. He currently makes sure that he gets a minimum of 30 minutes of activity at least 4 days a week. Al knows that once his relatives come to town, all they'll want to do is sit, eat and talk. He isn't confident he can fit activity into his routine while they are here. Here is Al's plan:

Personal Health Action Plan

My goal:	To continue exercising at least 30 minutes a day 4 days a week.
Steps I will take:	What -- When -- How often Wake up 30 minutes earlier, when I can, to fit in a morning walk outside or on the treadmill. Invite family to go mall walking to look at the lights and decorations. If I skip two days of activity, I have to be active on the third day. I will skip the cocktails at all the parties so that I can spend the calories on sweets instead. Plan activities around my morning routine when I can.
Benefits I will get from meeting this goal:	Feel good, have more energy Won't feel so guilty for having a few cookies Continue to lose weight My New Year's Resolution can be about something else!
Barriers that might get in my way:	Family doesn't want to exercise Waking up early will be hard to do Weather may not permit outside walking, which is what I prefer
How I will overcome these barriers:	Try to schedule family plans around my activity Try to get to bed at a decent hour so I feel like getting up Suggest family go mall-walking
Who can help me with my goal? How?	My brother always complains about sitting around the house; maybe he would like to join me. My exercise class - can I possibly bring my brother with me? See if my family is interested in being active.
Date I will check my progress:	I will keep an activity log on my calendar daily.
How I will reward myself for meeting my goal:	I will treat myself to a good movie.
My confidence that I will meet my goal:	Circle the percentage that most closely matches your confidence level: 0 1 2 3 4 5 6 7 8 9 10 Not at all confident Totally confident
Sign this contract:	______________________ ______________ Signature Date

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