When it comes to exercise or movement, setting a goal isn’t just about what you want to do. It’s also about the how, when, where, and “what if’s”. Most importantly, it’s also about the “why”. By getting really specific with your goal, and the plan that goes along with it, you are far more likely to succeed.
What is your exercise vision? What makes it important to you?
Start by envisioning your goal. Do you want to have a significant gain in lean mass in the next 6 months? Or be able to keep up with the kids on your vacation next Summer? Take a moment to think about your physical goal, and consider writing it out. If you accomplish this goal – what will it give you in return? More confidence or energy? Less chronic pain? Happy memories? These reflections are your true motivation and true desire. It’s your “why”.
Now, get specific with your plan.
Once you get clear on what you want to do, and why it’s important to you, you can really begin to fine tune the details. If you want to improve your walking stamina get specific. Rather than a goal of “I will walk for 30 minutes a day”, which is pretty vague and leaves a lot to be figured out, aim to lock in a plan. Look at your calendar, talk with friends and family, and also think about when you prefer to exercise, or when you have the most time and energy. Maybe a better goal is “On Monday, Wednesday, and Friday, I will walk for 10 minutes on my lunch break. After work each weeknight, I will walk for 20 minutes with my (spouse, kids, dog, etc.), if it’s raining, I’ll do a 10 minute workout video indoors. On Saturday, I will work in the yard for 45 minutes.”. Now, that goal is far more specific! You know the who, what, when, and where. You’ve also created a “Plan B” for weather, or if you need an alternative option.
Monitor Progress
Perhaps the most important part of this process is the journey, rather than the destination. While the destination is exciting, and achieving a goal is wonderful, the journey is where you learn and grow. Consider pausing to recognize your progress along the way. Progress could be any step in the process! Maybe you notice you have more energy, sleep better, have deeper conversations with the people you exercise with, or notice your blood pressure trending down. You might celebrate your ability to pivot and adapt to changing circumstances, rather than stopping your exercise plan altogether. These wins might occur long before you actually achieve your goal. They represent your determination and commitment to your “why”. They are what will keep you going in your journey, and keep you going even when you’ve achieved your initial goal.
Written by: Stephanie Anklan, Registered Dietitian
