By Kristi Robusto
Starting to become active? Having trouble with it? Goal setting will help you stick with your activity!
When you are starting to become physically active it is important to set accurate, measurable goals. A coworker said it perfectly: “How can you expect to hit a target without aiming first?” Setting goals will allow you to determine what you want to do. Goals will also help you track your progress and increase your motivation.
It is key that you only set 2-3 goals for yourself. This will allow you to focus on the big picture: what YOU want to accomplish! It is also more realistic and more easily achievable when you are striving for 2-3 things versus 5 or 10, or more. Finally, by limiting the number of goals you set, you will less likely become overwhelmed and give up.
Now, when you create a goal for yourself, you want it to be very specific and not vague. An example of a vague goal might be, “I want to increase my activity”. By having a goal like that you are left with too many questions! How much do you want to increase your activity? What counts as activity? How do you know if you have reached your goal? In order to avoid these questions you want your goals to follow the SMART rule. Your goals should be Specific, Measurable, Acceptable, Realistic, and Time phased.
SPECIFIC: The goal says exactly what is to be accomplished. It is clear and easily understood.
MEASURABLE: The goal should have some way of being measured (e.g. steps/day)
ACCEPTABLE: You need to buy into what your goal is! It needs to be a goal you are both willing and able to accomplish. If it is not for you, and you do not believe in it, you will not achieve it.
REALISTIC: The goal should be neither too easy nor too difficult. If it is too easy you will become bored. If it is too difficult you will probably quit. So first, ask yourself how confident you are at achieving your goal.
TIME PHASED: The goal should have a time line. There should be a date in the future set, when you intend on reaching your goal.
Now that we know HOW to set goals, we also need to explain HOW we are going to reach them. If your goal is to increase your activity to 30 minutes of moderate activity 6 days a week, you then need to state how you are going to do that. For example, you could say you are going to walk your dog at a brisk pace for 15 minutes in the morning and 15 minutes after dinner. Or you could keep athletic clothes in your car so that you play basketball at the park after work before coming home. The important thing is to come up with a few strategies for each goal that will help you stay on track.
Good Luck!
This public health message is brought to you by SDPRC/Familias Sanas y Activas. For more info on our free physical activity programs in South Bay, please contact Sara Solaimani at 619-594-2965.