In this session, participants learn more about becoming active. The session begins with a values exercise so that participants can reflect on their progress and further goals in relation to their values. The need to reach a moderately vigorous level of exercise is explained, along with the “talk test” method of judging the appropriate level of vigor.
The male role model character is used in an example of how to make gradual changes to one’s daily routine to increase physical activity. Participants learn the importance of activity that builds muscle and learn how to gradually increase intensity by counting and gradually increasing exercise repetitions. Some exercises are conducted in the group to demonstrate.