Episode2 Segment 4 - How can I make my goals SMART?
Fast Fact 1
Be specific with
Fast Fact 2
Fast Fact 3
Now that you have an idea about what your 24hr activity pattern looks like, and the type of physical activity that you are currently able to do, it is time to develop a goal that is SMART. It is important to take the time to work out your physical activity goals, and plan them in a way that is SMART. Each letter of the word SMART stands for a particular idea.
"S" stands for Specific.
Make sure that your physical activity goal is really clear, or specific.
"M" stands for Measurable.
Make sure that you can measure the activity. This could be with time, distance, weight, or repetitions. Any activity that has a start and a finish can be timed.
"A" stands for Achievable.
Make sure the goal is achievable. If the goal is set at a level that is too easy, then there is nothing to strive towards. If the goal is too difficult, then it is likely to lead to disappointment if the goal is not achieved. It is best to predict the target you can achieve in a week with hard work and determination.
"R" stands for Realistic.
Make sure the goal is realistic, taking medical advice, your timetable / calendar / things around you, into account.
"T" stands for Time.
Make sure the goal has a time target, with a clear beginning and end timeframe. A one week timeframe is appropriate to start with for your physical activity goal.
Why measure progress and use rewards?
As you take steps to achieve your physical activity goals, it is important to measure your progress. Taking photos, keeping a journal, or writing a list of your steps will help you to see how far you have come, and how close you are to achieving your goal. Your success along the way can be celebrated with a series of small rewards. It might be something like a new t-shirt or shoes to wear while you go walking, or a new interactive game or App to play with friends. Measuring your progress and using rewards when achievements have been reached will help to keep you on track with your physical activity. It can also help to keep you motivated.