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Increasing fitness can be as simple as showing up to a fitness class or habitually dedicating time for structured exercise.
Setting fitness goals can be daunting particularly if fitness has been on the “to-do list” for many months or years.
It is admirable to have a huge aspiration for fitness and taking a calculated approach when setting fitness goals will see you more likely to succeed without burning out or injury.
How to set fitness goals – SMART
There are an infinite number of fitness goals to choose from, but let’s pick weight loss because it is a popular fitness initiative and make a SMART goal to achieve it.
The SMART acronym for goal setting stands for Specific, Measurable, Attainable, Relevant, Time-bound.
Let’s get started!
- Specific. Your goal should be clear and easy to understand: “I will lose weight.”
- Measurable. A goal to “lose weight” is not enough. Adding a number means you will be able to assess your progress and take specific action to achieving it.
- Attainable. Some thought needs to go into adding a number. If the number is too extreme it is unlikely you will achieve it. Research suggests that 5-10% weight loss is attainable for most overweight people.
- Relevant. Set goals that are important to where you are in your life right now. Weight loss is a tricky goal because it may feel terrific to be complimented on the wearing of a swimsuit, but it may be more relevant to you and your health, to be able to swim the length of a pool.
- Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started. Healthy weight loss is considered ½ – 1 kilogram per week.
Therefore, if you are 165 cm tall and weight 75 kg, in 10 weeks the SMART goal can be:
“I will lose 7% of my body weight in 10 weeks.”
This particular goal sees you losing 5 kgs in 10 weeks and moving your BMI (Body Mass Index) from overweight to the healthy range.
If you would like to calculate your BMI the following is a link to the Heart Foundation calculator:
Heart Foundation BMI Calculator.
Let me know if you would like help in using the calculator or setting a SMART goal.
Now we have a SMART goal!
With a goal like this, it is a good idea to set a few more action-oriented SMART goals so that you have a foil proof action plan. Here are a few examples:
- I will do the online 9 minute at home exercise program 5 days every week for 10 weeks
- I will walk 5 days every week for 30 minutes each for 10 weeks
- I will drink water instead of soft drink, juice or tea/coffee with sugar every day this week.
- I will bring my lunch to work instead of eating out 4 days this week.
If you are not sure what your fitness goal is or can be; I invite you to take your fitness journey with us. Our program takes the thinking, planning and effort out of fitness and lets you enjoy your journey to better health.
Live well and eat well!
Anna
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