How goal setting can help you begin a fitness regime

By Carly Thompson-Mommer, PhD student

If you’ve ever star ted an exercise program only to drop it soon after, you’re not alone Unrealistic goals may be to blame

Generally, we are encouraged to set the bar high when goal setting, however that is counterproduc tive when it comes to fitness. Think about it, wouldn’t you rather achieve several goals over time than have one goal you’re constantly work ing towards?

Many people set out with a lofty goal like losing 50 pounds in six months. Instead, break down this goal into smaller, more manageable goals. If you want to lose 50 pounds in six months, that comes out to approximately 2 08 pounds per week you’d have to lose to reach your ultimate goal Losing two pounds a week is a more manageable goal than losing 50 pounds in six months

We tend to procrastinate, so if we have it in our minds that we have a whole six months to lose the weight, we may put off cook ing at home or going to the gym etc , mistakenly think ing we can lose the weight in two months’ time

Here are some helpful tips on how to begin a fitness regime using realistic goals:

1) Identify your goals. Think about setting one or two long-term goals, such as par ticipating in a 5k and lowering your cholesterol by 30 points, and then identify smaller goals that will help, such as “I will walk two miles three times a week, for the nex t month” . Then, challenge yourself so you get closer to your ultimate goals by adding frequenc y, time, and/or intensity So, your nex t small goal might be “I will walk three miles four times a week for the nex t month”

Also, consider having multiple indicators of success. For example, maybe you don’t lose weight one week, but your cholesterol drops, which would be a success This way, you’re not basing all your success on one aspec t of your health

2) Identify your obstacles. Before beginning your new fitness regime, think about possible obstacles you may encounter For example, do you need someone to watch your child while you work out? You may have to adjust your schedule to fit in exercise, even if you have to wake up 20 minutes earlier

3) Think about what you like, what’s appropriate, and what’s feasible. If it takes you half an hour to drive to a pool, that may not be a feasible exercise for you over the long term Also, choose an exercise or class level that is appropriate for your current fitness level; it ’s likely you’ll never return to an advanced class if you felt out of place because it was your first time tr ying that exercise a