Try these fitness
goals on for size
Having trouble getting started with
a regular exercise plan? Trying to increase your fitness level? Setting a goal
can give you a boost — especially when you choose one that's meaningful
to you.
Find your goal
Here are some ideas on how to set
your exercise goals:
- Set a time and frequency. The simplest goal is to commit
to a certain duration of exercise or number of sessions each week. For example:
“I will go for a half-hour walk, three times a week.” Just be
sure to start slow and build up.
- Acknowledge a personal goal. Your goal may be motivated
by a desire to achieve certain physical abilities. If you want to be able
to walk all the stairs to your office, for example, start with one floor,
and add another each week.
- Prepare for a special event. If you've got a family reunion,
a wedding or a vacation coming up, mark the date on the calendar, and count
backwards. Plan your workouts — starting today — as a lead-up
to the event so that you feel healthy and fit for the big day.
- Train for an event. Plan to participate in an event, and
use the lead-up time to become more active and fit. Confirm your commitment
by registering now, and work up to your goal.
- Rotate your goals. Prevent boredom by adapting your goals
on a regular basis. For example, if you want to walk for 45 minutes three
evenings a week, change it up after a while and swim or cycle instead. Vary
the time and the number of sessions according to the activity.
Sticking to
it
Everyone can use a little help. Any
of these tools can help you attain your goals:
- Use a goals calendar. Track your active days by flagging
your calendar with a symbol or a sticker. You'll be able to see at a glance
how you're doing that month — and be motivated to collect even more
stickers next month.
- Keep a log. If your performance has reached a plateau,
track your time and intensity in a workout log. Try varying your goals for
each session, alternately boosting time and intensity, or incorporate interval
training into each session.
- Post a photo. Find an image that motivates you to get active.
It might be an action shot of a woman jogging in a beautiful park, a swimmer
caught mid-stroke or a mom having fun playing with her kids. Or find a picture
of yourself feeling active and happy.
- Involve someone else. Having a friend with a similar goal
helps keep you both on track. Find one activity you can do together and set
up a weekly session. Or enjoy a regular walking date with a friend or your
partner.