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Setting Your Goals

Many people are aware that goal-setting is important and beneficial when starting and maintaining a physical activity or exercise program. However, the trick is identifying the right goal for you - it may not be enough to simply say that you are going to lose weight or be more active.

A good way to remember goal setting is the SMART principles, consider these when setting your goals:

  1. Specific - goals should indicate precisely what is going to happen
  2. Measurable - you should be able to quantify your goal
  3. Achievable - you have to be confident that you can achieve your goals
  4. Realistic - ensure that your goals are realistic and maintainable, it may not be beneficial to say you are going to add an extra hour walk every day if you realistically may not be able to stick with it
  5. Time-bound - ensure that your goals can be achieved within a reasonable time frame

You may also find it beneficial to set short, medium and long-term goals. If you do this, re-visit and if necessary amend your goals regularly to ensure they are still achievable and realistic.

Setting Steps Goals

Using a pedometer allows you to set yourself daily step goals. Once you have worked out your baseline steps it is then recommended that you progressively increase the number of steps you do each day. Make active choices and aim to increase the number of steps by no more than 1,000 to 2,000 per week. Increasing your steps too quickly may result in an injury. If you have a pre-existing medical condition or have not been active for a while it is recommended that you consult with your doctor prior to starting the program.

Example of Setting Steps Goals

You can set your steps goal after you have worked out your baseline steps. Then by applying the SMART principles, your goal setting may look something like this:

Date: 1st January 2006
Baseline Steps: 6 775

Date: 1st February 2006
Goal Steps: 8 000

Date: 1st March 2006
Goal Steps: 10 000

You may then identify a couple of extra activities that you could add to your week to help you keep your goal achievable. (See our Extra Activities For You topic for some ideas)

  • cycle to work once a week
  • play touch football once a week
  • walk to a cafe that is 10-15 minutes away for lunch once a week

A great way to assist you in reaching your goals is to get into a routine and put your extra activities in your diary, like you would an appointment.