Once you’ve established an exercise goal, the next step is to create a clear, actionable plan to achieve it. Here’s how you can start:
Assess Your Current Fitness Level
- Baseline Measurement: Take note of your current fitness level, such as how long you can walk or run, how many push-ups you can do, or your flexibility. This will help you track progress over time.
- Health Check: If you’re new to exercise or have any health concerns, consider getting a physical exam or consulting with a healthcare professional to ensure your plan is safe. Your Muuvwell team is here to support you, too!
Break Down Your Goal into Smaller Steps
- Break it Down: If your goal is to run a 5K, set smaller milestones along the way. You might follow a “Couch to 5k” program, or have an initial goal of running the length of the block without stopping, then around the whole block, and gradually increasing the distance week to week.
- Create a Timeline: Map out when and how often you’ll exercise, progressively building intensity and duration to avoid burnout or injury.
Choose Activities You Enjoy
- Variety and Enjoyment: Find exercises you actually find enjoyable, whether it’s walking, dancing, or playing pickleball with friends. This increases the likelihood of sticking with your routine.
- Mix It Up: Incorporate a mix of cardio, strength training, flexibility, and balance exercises to create a well-rounded fitness routine.
Start Slow and Build Gradually
- Ease Into It: Begin with shorter, less intense sessions, especially if you’re new to exercise or returning after a long break. Gradually increase the intensity and duration as your fitness improves.
- Listen to Your Body: Pay attention to how your body responds to exercise. Allow time for recovery, and don’t push too hard too soon.
Plan for Consistency
- Schedule Workouts: Treat exercise like any other appointment by scheduling it into your calendar. Consistency is key to achieving your goals.
- Accountability: Consider enlisting a workout buddy or joining a fitness class to stay motivated and accountable. You can also share your commitment with your Muuvwell team for support and encouragement along the way.
Track Your Progress
- Celebrate Milestones: Acknowledge and celebrate the small victories along the way, as they will keep you motivated to reach your ultimate goal.
- Stay Flexible: Be prepared to adjust your plan as needed. Life happens, and it’s important to adapt rather than give up if you miss a workout or need to modify your routine. “Progress…. Not Perfection” is the name of the game.
Starting with these steps will help you build a solid foundation for achieving your exercise goals in a safe, sustainable, and enjoyable way.
Written by: Stephanie Anklan, Registered Dietitian
