This summer is gearing up to be pretty busy for us and I’ve noticed a decrease in my physical activity over the past couple of weeks. I recently had a talk with myself to evaluate why this is happening. Soccer season for the boys has started, I registered for another online course and the lack of sleep from this nagging hip pain has made it difficult for me to want to get up early and exercise. It’s time to refocus. It’s the smart thing to do.
As my life situations change, along with my body, so does my exercise regimen. One way I’m learning to adjust is by setting SMART goals. SMART is an acronym for specific, measurable, attainable, realistic, and timely. These keywords should help you develop a plan of action for your goals.
An example of a SMART goal would not be, “I want to lose weight to get in shape for summer.” That’s too vague. Try,“ I want to lose 10 pounds over the next 60 days by running for 20 minutes, 3 days a week, and lifting weights for 45 minutes, 1 day a week.” To achieve your weight loss goals, it’s important to be clear and specific about how much weight you want to lose. Set a specific target in terms of the number of pounds you aim to shed. Measure your progress with scale. It’s okay to break up your goals into smaller attainable tasks like running for a short amount of time more days a week versus running for a longer period for fewer days. Be realistic. Allow yourself to gradually increase your level of effort and set a time frame. Not having a timeframe leaves a lot of room for making excuses and not meeting your goals.
Personally, I would like to build my cardiovascular endurance and increase how much weight I can lift by 5 lbs over the next 60 days by walking for 45 minutes two days a week, cycling 20 minutes for three days a week, and lifting weights for 45 minutes 1 day a week. Currently, I walk 5 miles a week. My current health condition and weight gain due to pregnancy have put stress on my body. I want to be able to keep up with a fitness regimen throughout my pregnancy. The goals I have set are specific, I can measure my progress by my heart rate and how much weight I’m lifting, attainable based on my health condition, realistic based on my schedule, and timely, 60 days.
The benefits of exercise depend on a long-term commitment. If plan “A” doesn’t work, don’t get discouraged. Rework that plan and keep reworking it until you find what DOES work. It’s important to stay motivated and committed. No matter how fast or slow your progression may be, you are progressing. Getting better and getting stronger.
SMART Strategies
When working on your SMART goals, try using a self-monitoring system like an app or handwritten journal to observe your progress, and behaviors, and to hold yourself accountable.
Set reminders on your phone or your smartwatch. Have a plan in place and don’t hesitate to modify it if necessary. As we work towards and reach our fitness goals, it’s expected that our plans will change. That’s okay.
Before getting started, you should always consult with a medical professional before commencing any new exercise program or activity. You should understand that participating in any exercise or exercise program carries the possibility of physical injury; you should be in good physical condition and able to participate in the exercise. Click here to view our full disclaimer
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L. Bradley 