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How to Set a Fitness Goal That Will Last?

How to Set a Fitness Goal That Will Last?

Setting a fitness goal is important to keep you on track and keep your eyes forward to what you want to accomplish. The best acronym to help you figure out how to set your goals is the SMART principle. First, you want a specific goal that is clear that you can understand. Second, a measurable goal that you will know when you have accomplished it. Third this goal could be attainable for you.

I will discuss the could part below. Fourth, it should be relevant to you. Thus, you are motivated to do it. Lastly this goal should be set with some sort of time frame in mind. Especially for older adults it is important to continue setting goals to improve or maintain your fitness level. I will use an example of planning to go on a trip to hike the Grand Canyon to drive home how this way of setting goals that will last can work for you.

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The More Specific Your Goal Is, The Clearer Your Know Where You Are Heading To

Making a goal to go on a hike somewhere or for a walk is not specific enough. Pick a specific place. The goal of hiking the Grand Canyon is specific. This is a specific place that you can research on how to best prepare hiking at. How many days would you hike it? How much mileage would you want to cover? You don’t to start mapping out the specific routes, a general target can work. Possibly adding that you want to do two moderate difficulty trails and two easy ones can assist you and one of difficult level can help you make the goal even more specific.

Make Sure Your Goal is Measurable, So You Can Recognise Your Progression and Achievements

The goal has to be more than go check out the Grand Canyon for a couple days. When it is set to hike specific difficulty trails of a certain number you have a goal to meet. You will know after hiking those trails that you can check off that goal. Also knowing the number of trails you want to hike and the difficulty you can decide how to decide which trails you hike on a given day. Possibly you would do the one of most difficulty on its own day. Then the following day you can do two easy trails and maybe one of moderate difficulty. Be strategic!

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Even before you hit the trails you will be able to track your progress how you are training for that trip. Your cardiovascular endurance to be able to walk a longer distance will improve. Your practicing hiking trails with walking poles will increase your fitness level and also your confidence in navigating uneven terrain.

Don’t Beat Yourself Up! Goals Need To Be Attainable To Be Motivating 

Perhaps there are some mobility problems or you are recovering from a knee replacement right now. Hiking the Grand Canyon may not be attainable in a month. However, setting a goal to enjoy five of the trails of easy difficulty 9 months from now could be attainable. Make that goal high. There is an argument that the goal should be within your reach enough that you have to stretch to get it – but not so high that it is not within your reach. On the other hand if you set your goal out of reach, even if you didn’t reach it you will raise the bar! If you need to improve your balance, then give yourself an attainable date to improve it by. Set yourself up for the success of enjoying that trip and not having to focus on your feet instead of the gorgeous scenery.

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Your Reason Is Your Ultimate Motivation

Finding your “why” as to why you want to achieve a goal is important. A why for this amazing hike is to improve your fitness level. Perhaps you are not motivated to just workout at home every week. You see training for this hike as a good way to spark the fire. This goal will motivate you to be more in touch with your body and raise your fitness level!

You Cannot Stay With One Goal Forever

You want to set a deadline or a date for the goal. This time aspect in this instance would largely depend upon not only your schedule but also the weather. Make sure that you are honest with yourself about how long it will take to get in the physical shape to hike all of the trails that you want to hike. You may need to make investments to assist you. Working with a Functional Aging Specialist such as myself can help you improve your balance, agility and mobility for that trip.

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Also, that professional has the perspective of useful tools such as proper shoes or hiking poles that can be make the hike less painful for your knees or hips. Lastly, he or she can help you with your plan, keep you on a consistent plan and be your personal cheering section!

When SMART fitness goals don’t work

If a fitness goal is set that is solely based on numbers it can set you up for failure. For instance, the goal is to lose 10 pounds in 2 months. During this time, the focus is entirely on that magic number. That focus on weight loses the big picture of the importance of moving better. I would challenge you that the byproduct of setting a goal of finishing a 5K or hiking the Grand Canyon will still facilitate fat loss when you are sticking to it. In addition, let’s say your goal is the lift 200 pounds. You have succeeded in lifting that amount but your upper body is so tight that your posture is affected. Thus, be careful with making numbers as your goal. You don’t want to have other aspects of your health suffer to meet that number. Think of the big picture.

With that in mind when you set your fitness goals – make it a goal of a kind of test that will show how far you have physically come. Between day one and when you plan to reach your goal you have to line up the aspects of your health, wellness and fitness and make sure that your address each of them.

Your goals are yours – don’t take someone else’s. If yours is to be able to get up from the floor to standing is your goal that is a great goal. Think about the work that it would take to make that happen. As always add consulting your doctor as you are thinking about your goal or after you have decided it. Reach out to Functional Aging Specialists that understand how to work with the older population to help them train f

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Damien Joyner

Fitness Professional for the diverse 40+ Population!

How to Set a Fitness Goal That Will Last? If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine Age Shouldn’t be Your Restriction When It Comes To Exercising

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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