Schedule-Partner Exercise

Healthy Lifestyle Plan - Moving More

Select at least three items from this category.
Second category- Moving More*
- Get a pedometer and maintain a record of how much you have walked each day.
- Put in reminders—on Outlook or another computer program—to remind you to take a break every twenty to thirty minutes.
- Get a treadmill or elliptical machine for home (and use it every day for at least a few minutes)!
- Exercise (doesn’t need to be intense) for twenty minutes to start the day off.
- Form a neighborhood exercise group and take a morning or evening walk/jog/bike ride (or something else) together.
- Engage in short bursts of intense activity (to a level where you find it difficult to speak).
- Reduce the amount of time spent sitting (e.g., on bus rides, choose to stand).
- Reduce the amount of time spent sitting while watching TV (e.g., watch it while walking on a treadmill instead).
- Make it a rule to walk if you are going somewhere less than X miles away (you get to choose “X”).

Healthy Lifestyle Plan - Sleeping better

Select at least three items from this category.
Third category - Sleeping Better*
- Minimize sources of artificial light (e.g., TV, iPad) in bedroom.
- Get white noise machine for the bedroom.
- Follow regular sleep schedule (e.g., go to bed at 10 p.m. every night and wake up no earlier than 6 a.m.)
- Prevent stress from spoiling sleep (e.g., don’t argue with spouse on which TV channel to watch).
- Take a warm shower thirty minutes before sleep.
- Eat early dinner (no food an hour and a half before going to sleep).
- Make bedroom two or three degrees cooler than the rest of the house (if this is not energy inefficient); use thick blankets if needed.
- Exercise sometime during the day (exercise improves quality of sleep).

This step involves identifying a “schedule-partner”—someone who will count on your help and, in turn, will motivate you, to stick to your respective healthy lifestyle plans. If you already have such a person in mind, please enter their name and email id (telephone number is optional) below. (Rest assured that we won’t use this information to spam either of you.)
Name of your schedule partner
First Last
Email of your schedule partner
Best time of day for your partner to check on you

: Hours

Minutes

AM/PM
Other message for your partner
For example, best way to contact you, what time zone you are in, etc.
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