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G is for Goal Setting
Everyone does it; goals are simply the objectives of our behaviour. Every day and in every way our lives are driven by self-set, other-set, or spontaneously-set goals. One of the objectives of 10,000 Steps is to help people harness the power of goal setting to improve their health and well-being by increasing the amount of physical activity they do on a regular basis. Specifically, we encourage people to achieve a goal of 10,000 steps on most, preferably all days of the week.
A number of basic principles guide the effective use of goal setting. Following these principles can assist you in getting the motivation to achieve a healthy lifestyle. Here is a brief guide to get you moving.
Set specific goals: 10,000 steps a day is the overall goal. The problem is how to count those many steps. Although we have heard the stories of people counting steps in their heads, we recommend the use of a pedometer (step-counter) to measure the number of steps you accumulate through the course of your daily activities.
Set challenging, but achievable goals: 10,000 steps should not be the initial goal for everyone. Depending on your habitual levels of activity, you may need to re-adjust your initial goal to a more achievable level.
Set short-term and long-term goals: You may not start with a daily goal of 10,000 steps; perhaps 4,000 or 5,000 will be all you seek. Instead you should slowly, but surely, progress over weeks and months to the 10,000 step plateau. Your body will adapt, your energy and fitness levels will increase, and you will feel good about achieving a challenging goal.
Set goal achievement strategies: Once you have your goal, you will need to come up with strategies to achieve it. Increasing the number of steps in your normal day may require you to plan ways to achieve them. In an effort to get their employees moving an English City Council has banned the use of emails on Wednesdays, thus encouraging their employees to walk their messages around the building.
10,000 Steps is a challenging but achievable goal for most people. Best wishes for your success.
Written by Professor Kerry Mummery
College of Health and Human Services
CQUniversity
