In my last two posts, I introduced the SMART Goal process.  SMART goals are specific, measurable, achievable, relevant and time bound.  They are an excellent way to create a foundation for a successful, long term exercise program.  However, when it comes to the goal setting process, I have one additional suggestion.  Start with process goals as opposed to outcome goals.  You are probably more familiar with outcome goals.  The examples I listed in my previous post are outcome goals (e.g., to lose weight, to reduce LDL cholesterol) and these are very important.  However, it has been my experience that when people fail to achieve their outcome goals (which is common because many of us set unattainable goals), they become demoralized and quit their exercise regimen.  Process goals focus more on the implementation of your exercise program.  For example, a good process goal would be “to exercise 4 times this week for at least 30 minutes per workout.”  You have more control over accomplishing this goal and it will help you get in the habit of exercising.  Some additional examples of effective process goals include the following:

• Walk 20 minutes a day, 5 days a week.
• Find an exercise partner in the next 3 weeks.
• Buy an exercise journal and record my workouts on a daily basis.
• Run a total of 15 miles a week for the next 4 weeks.
• Get my old bike fixed and ride it twice a week for the next two months.
• Ride my bike 40 miles a week for the next 4 weeks.
• Swim 3 days a week for 30 minutes each workout.
• Measure my daily caloric intake and record it in my exercise journal.
• Complete a fitness assessment in the next 30 days.

 

NEXT POST – September 19, 2008