Whether it’s getting into a new fitness routine or taking your first steps on the road to health and fitness, goals can be a powerful motivator. They can also help you stay on track, improve your self-image and even prevent stress. Having clearly defined and realistic objectives will help you achieve your goals while keeping you on track and motivated to continue.
Set SMART Goals
The first thing to do when setting a fitness goal is to determine whether or not it’s SMART. SMART goals are measurable, specific and time-bound. Those are all essential criteria to make sure your goal is not just a “good idea” but an actual, achievable and meaningful one.
For example, if you want to run a 5K, you’ll need to train for that race over the course of several months. This means that you’ll need to have a training plan and find a group of people who are committed to running together, suggests Hannah Clausen, NASM-CPT, director of coaching for Macros Inc.
Aim to do at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise a week, as recommended by the American Heart Association. It’s also important to include strength training.
Set a Reward for Your Success
You might be tempted to reward yourself with something sweet, like a piece of chocolate, after achieving your fitness goal. This is a great way to motivate yourself, but you might also choose to do something more tangible, like take a trip or enjoy some quality time with your loved ones.
Be Honest with Yourself
When you’re establishing a fitness goal, it’s important to be honest with yourself about your abilities and motivations. If you’re feeling overwhelmed or discouraged, it may be time to take a step back and reassess your current situation. This can be an excellent opportunity to learn from your mistakes and adjust your goals accordingly, says Joseph Galasso, Psy.D., a sports psychologist at Baker Street Behavioral Health in New Jersey.
Don’t Set Too Many Health and Fitness Goals at Once
It can be tempting to try to tackle a few fitness goals at once, but this can lead to over-stressing and feelings of failure. It can also be difficult to keep your mind focused on just one goal at a time, so it’s important to break those big goals down into smaller, more manageable ones.
Instead, focus on small, realistic goals that are easy to achieve and have a positive impact on your health. These goals will make you feel more satisfied and empowered by the results they’ve brought about.
Schedule Your Fitness Activities Just as You Would Any Other Appointment
If you put a workout on your calendar, it’s a good idea to prioritize that appointment. That way, you know it’s coming up and aren’t tempted to skip out on it or push it off.
Be Consistent With Your Workouts
It’s a common misconception that you need to be constantly on the move and working hard in order to get healthier. While that is true, it’s important to remember that you need to give your body enough time to recover from the physical stresses of exercise. Trying to do too much exercise without taking time to recover is a recipe for burnout and injury.