& Articles : Resolutions to Keep
Most Americans know the benefits of regular daily
physical activity. In fact the Surgeon General says that as little
as 30 minutes of brisk walking or cycling a day is enough to improve
your energy level and mood, aid with weight loss, and reduce your
risk for a host of chronic afflictions and an early demise. But
how do you make physical activity a habit that will stick? By setting
reasonable goals, building gradually, and keeping your activity
fun. Here are eight tips from Mark Fenton, author of "The Complete
Guide to Walking for Health, Weight Loss, and Fitness," on
setting and reaching your goals.
1. Choose "internal" rather
than "external" goals.
Focus on things that matter to you, not to
others. So don't try to drop a dress size by your class reunion
so others will be impressed. Instead try to walk 20 minutes five
days a week so you wake up feeling better each morning.
2. Focus on an enjoyable process, not
a specific outcome.
If your goal is to lose 30 pounds, you can
end up (wrongly) disappointed if you only lose 28! But maintaining
a streak of 30 days where you've walked or biked for at least
10 minutes will leave you feeling better on every one of those
3. Have both short and long term goals.
For example, short term is planning to walk
12 out of the next 14 or 50 out of the next 60 days; long term
is trying to cycle 600 or 1,000 miles this year.
4. Tell others about your goal.
They're sure to ask how you're doing and thus
help keep you on track; they may even start exercising with you.
5. Plan real rewards for meeting your
Don't use food, and choose things of substance
you'll look forward too-earn yourself a new workout jacket, a
concert, even a hiking vacation.
6. Keep an exercise log or diary.
It'll help you see your progress and keep your
goal in mind, and is proven to keep exercisers on track.
7. Sign up for an event.
Committing to walk a marathon or cycle in a
long fund raising event will help you build on your exercise.
Pick a fun location for the event (say, Bermuda or Hawaii) and
make it even becomes part of your reward!
8. Join an organized or informal
club or a team.
For bigger goals this can really help you learn
to train properly and keep you motivated.