New Year, New Me
Biokinetics, Biokineticist, Biokineticists, Illovo, Healthcare, Physical Health, Back Pain, Joint Pain, Neck Pain, Exercise prescription, rehabilitation, HSPCA, scientific assessment, posture assessment, health and wellness
433
wp-singular,post-template-default,single,single-post,postid-433,single-format-standard,wp-theme-bridge,wp-child-theme-bridge-child,bridge-core-3.3.5,qode-page-transition-enabled,ajax_updown_fade,page_not_loaded,,qode-title-hidden,qode-smooth-scroll-enabled,qode-child-theme-ver-1.0.0,qode-theme-ver-30.9.1,qode-theme-bridge,disabled_footer_bottom,qode_header_in_grid,wpb-js-composer js-comp-ver-9.0.1,vc_responsive

04 Jan New Year, New Me

Posted at 10:53h in Biokinetics, Health and Wellness by
0 Likes

Tips on setting your fitness goals in 2016

So 2015 may not have been your best year in terms of fitness. You may have moved cities, jobs and houses (like me). You may have a debilitating injury or physical condition (like me). You may have just been “too busy” (like me). Speaking from personal experience, getting back into an exercise routine can be hard work. Adversity however is a given, so we need not use it as an excuse not to exercise. In fact, it is in the face of adversity that we SHOULD exercise. The benefits are massive!

Setting fitness goals is something I used to do when I was more of an athlete. Now that I fall more onto the “recreational exerciser” continuum, I seem to have let these goals slide. Setting fitness goals is not, however only for the elite athletes and super-committed fitness freaks. We should all be setting fitness goals.

http://joyfulthriftyhome.com/wp-content/uploads/2013/09/smart-goals.jpg

As with any type of goal, it needs to be SMART:

  • Specific – you need to be exact with what it is you set out to do. For example: “I would like to be able to walk 10km without stopping by the 15 December 2016”.
  • Measurable – You need have some form of objective measure of what it is you want to achieve. For example, you will measure your walking distance using an application on your phone, or you will measure out routes with specific distances. Always remember that what gets measured, improves. This is thus a vital step in actually achieving your goals.
  • Action Orientated – Your goals need to be based on what you are going to DO to achieve them, not what you WANT to do. Taking the first step and perhaps walking 100m is your first action step in ultimately reaching your 10km goal. Having a program to follow is also vital as this will provide you with action steps to follow so that you don’t get disheartened or distracted.
  • Realistic – You need to be realistic, yet optimistic. It is very well to set high fitness goals, but you need to remember that PROGRESSION is highly important to avoid injury with exercise. So perhaps consult with a physical therapist or personal trainer to figure out what goals are realistic. It also always helpful to set smaller goals that you achieve as “stepping stones” to reach your bigger goal. For example, “I will walk 2km without stopping by April 2016, and 4km by June 2016”.
  • Time Based – Your goals need to have a time frame attached to them. You need to set the goal posts with a date. I suggest setting very specific time-frames, starting with the end in mind. So your goal is to walk 10km by 15 December 2016. Based on your program then, you will be able to attach time frames to each of the smaller goals (e.g. walk 2km by 30 April 2016). Setting a date for you to achieve your goals keeps you accountable. Obviously, life happens, so if you miss a goal, don’t give up! All you need to do is reset your little goals. ANYTHING IS POSSIBLE.

2016 promises to be a year of love, laughter, health and FITNESS! Whether you are preparing to run an ultra-marathon, or hoping to be able to walk up your office block flight of stairs, you need to set goals. During the process of getting there, here are some tips of how to keep you on track:

  • Prioritise exercise (plan it into your day; put it in your diary; make it a non-negotiable)
  • Be accountable (to your partner; to a friend; to your personal trainer)
  • Have a Plan B (if you are travelling, figure out what you can do in and around the hotel room)
  • Use affirmations (visualise yourself achieving your goals every day – put a picture of what you would like to look like on your mirror if need be!)
  • Have fun and enjoy the process (you will be amazed at how great you will feel after achieving each little goal along your pathway to success!)

Live long and prosper,

Jo

Disclaimer: Please consult with your GP, physical therapist/biokineticist, or physiotherapist if you have any pre-existing condition/s that may be worsened with exercise.