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Too many of us have an all-or-nothing mentality when setting goals. That’s the wrong approach for any goal, but it can backfire when trying to add more physical activity to your life. Setting exercise goals is a great way to keep you focused on what you want to achieve and, when done right, keeps you motivated with a plan to get you there. 

If you want to make this year one where you stick to your physical activity goals rather than overcommit and underdeliver, we have three ways to keep you on track. 

1) Set measurable and attainable goals using the SMART framework

SMART is an acronym for Specific, Measurable, Actionable, Relevant, and Time-Bound. 

Specific: It’s difficult to know when you hit vague goals like “Improve my fitness.” Instead, be clear about what you want to do. For example, “Walk a 5K” or “Improve flexibility.”

Measurable: Consider what you can measure to track your progress (i.e. weight, inches, etc.). Steps in the right direction toward your goal can help you stay the course. 

Actionable: There’s a sweet spot between challenging and unrealistic. If you haven’t moved your body consistently for several years, instead of saying you will commit to seven days of movement, start with a commitment of three days a week. Break down your goal into achievable steps. 

Relevant: Consider if you can prioritize this goal in your life now. It must be meaningful to you if you plan to achieve it. 

Time-bound: Every SMART goal needs a deadline. If you don’t specify when you’ll achieve the goal, it will likely not happen. 

2) Your activity goal should be something that interests you

The only way to stay consistent with activity is to do something you enjoy. If you’ve never been a runner and hate running when you’ve tried it in the past, setting a goal to run a 10K isn’t going to motivate you. You’ll likely stay consistent with activity when you enjoy your activity like a functional fitness class or Pilates session. 

3) Schedule movement

Another tip to commit to your movement goals is to schedule it in your calendar. Treat an appointment with yourself for physical activity as important as other appointments on your calendar. Signing up for a class or meeting with a friend with similar fitness goals are other ways to hold you accountable.

 How much physical activity should you get? 

Any movement is better than none. And the best movement for you is the movement you won’t stop, which could mean bowling, pickleball, dancing, walking, running, playing, or whatever you enjoy! 

The U.S. Department of Health and Human Services’ Move Your Way campaign suggests adults should strive for at least 150 minutes of physical activity a week to stay healthy. If you’re just starting, consider 150 minutes a long-term goal that might take several months or longer. If you’re already there, push to get at least 300 minutes of moderate-intensity activity. 

You will gain health benefits when you add bursts of movement to everyday activities, such as parking farther away from the store entrance or taking the stairs. Remember, variety helps keep things interesting. Plus, a mix of activities results in more well-rounded fitness.

As we age, adding muscle-strengthening activity at least two days per week is also important. 

Get back on track with your physical activity goals

By the second week of February each year, most people have abandoned their New Year’s resolutions. If you find yourself veering off track with your movement goals: 

• Just do something: Any movement counts. If you struggle to find the time for your physical activity goals, start with 5 minutes. Even 5 minutes will have health benefits, and typically, once you start, you’ll keep going for longer.
• Lack of motivation happens: Even the most dedicated athletes can struggle with motivation, but that’s when they rely on discipline. You can do the same. 
• Revisit your why: When you find yourself in a slump, reflect on why you set a physical activity goal in the first place. Who do you want to be (and be there for)? 

Our dedicated instructors at Taylor Pilates and Fitness have helped many clients over the years stick to their physical activity goals. We help our clients move well, feel well, and live well every day. We’d be honored to do the same for you. Set up your introductory session today by calling or texting 303-472-6743.