An integral part of goal setting is being able to visualize who you are once the goal that you've set for yourself has been achieved. This starts with vision planning. For example, you might envision yourself in three months time as being 20 pounds lighter, engaging in physical activity on most days of the week, being more energetic as well as preparing healthly meals for breakfast and dinner. You can call that your three-month outcome. From there you can make specific, measurable, action-based, realistic time-based goals on a weekly basis that will move you toward your vision. Ask yourself, what behaviors can I see myself doing consistently over a specific period of time in order to get to my vision.
If you can see where you are headed, it becomes easer to set achievable exercise goals.
It's important to integrate into our lives a combination of aerobic exercise, which increases the capabilities of the heart and lungs, and strength training, which develops muscles and bone strength. Exercises designed to enhance flexibility are useful as a cooldown. Balance training exercises may help prevent falls. Some activities such as yoga and tai chi develop flexibility, balance, and strength, in addition to their many other positive attributes. The aim is to reap health benefits from regular, repeated exercise—exercise that has become a habit.
The best way to make exercise a habit is to start with an activity that's readily available and that you can enjoy or at least tolerate. Then, set specific goals for yourself. These goals should be reasonable, especially if you've never exercised in your life. An example of a reasonable goal is, "I will walk around the neighborhood for 15 minutes after dinner three times a week for a month".
Keep track on paper how you're doing each week. Write down when you exercised, what you did, and how you felt. Note the times when you don't meet your weekly goal, but don&apost let yourself get frustrated by them. If you miss a session, don&apost let the negative voice inside your head tell you that you have blown it and you might as well give up. Stay focused and confident about meeting your goal the next week. When the first month is over, evaluate if you need to continue on this first step or are ready to add more time or intensity.
Every single time you exercise, you are succeeding. Every success edges you closer to the goal of physical fitness. There is no such thing as a step backward as long as you keep trying to exercise.
More About this Book
Our Bodies, Ourselves: Menopause
Continue Learning about Fitness Goals
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.