Setting Healthy Resolutions

It is that time of year when New Year resolutions are starting to creep into your head. If one of your resolutions is to become healthier, stronger and more fit, then being educated in properly setting exercise goals is key to success. Here are some advice in setting SMART exercise/fitness goals:

• Specific: Your fitness goal should be specific. You should not just think I want to lose/gain weight. For example, a specific goal would be “I will lose 20 lbs in 6 weeks via increasing my exercise to 30 mins a day, 4 days a week of 2 sessions of cardio and 2 sessions of resistance training”. In this example, it is very specific in what you want to achieve, in what time frame and how you will achieve it. Usually, it is how you can achieve the fitness goal that is the trickiest. It is recommended to consult a personal trainer or rehabilitation professional (physiotherapist or chiropractor) to answer that question. If you want to try it alone, following the above example is a good way to start.
• Measurable: Most people use weight loss as a measurement for their success in fitness resolutions. Although valid, I recommend using body measurements. Measure the circumference of your arms, chest, waist, hips and thighs with a tape measure before, in between and after your fitness program. In some cases, your weight does not change much but there is a drastic change in body measurements as you start to burn up fat and replace it with stronger muscles. If you still want to use weight as a measure of your success, take weekly measurements instead of daily.
• Attainable and Realistic: This area is the KEY reason why a lot of people fail with their resolutions. Their fitness goals are unattainable. Losing 50 lbs in 2 weeks is unreasonable for anyone with a job or kids. If weight loss is your primary goal, be safe and aim for losing 2-4 lbs a week. Vice versa is safe for weight gain. Also be realistic with yourself and ask if working out 7 days is actually feasible with your schedule. Try not to set yourself up for failure by making your goal way too hard to achieve. A good start would be 3-4 days of 30-60 mins of exercise. Furthermore, be realistic with your body. It’s not healthy to be 5’6 and 100lbs. Use this link to determine your healthy body weight (http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html)
• Timely: Make sure there is an check points and end date for your goal. Know that any good fitness program usually takes 6 weeks, give or take 1-2 weeks. Have check points spread out in between. I recommend every 1-2 weeks. At these check points, reassess where you are in your goal. Are you moving towards it? Away from it? Keep going if you are moving towards it. Consult someone if you are moving away from it. You may need extra guidance and that’s common. Exercise is part of the equation but diet is also another part. You may need to speak with a nutritionist or naturopathic doctor.

I hope this post helps you start make SMART resolutions/goal. Follow your SMART goals and you will be on your way to becoming a healthier you! Happy Holidays, Happy New Year and happy goal setting!

Manni Wong

Registered Physiotherapist