5 Fitness Goals, Recommended

Long working hours can cause a work-life imbalance and can make it hard to take out time for fitness. It can be even more difficult when the purpose and fitness goals are not clear. Just a thought of “want to get healthy” may not be enough to kickstart the fitness journey or to inspire people to start the physical fitness journey. And hence it is essential to set fitness goals. Setting fitness goals will help to move in the correct direction and also to track progress. The key to success in setting fitness goals is to plan or devise them using the SMART method. The goals should:

  • Specific: clearly defined. For e.g., I will work out three times a week and not just say I will exercise more.
  • Measurable: should be trackable. For e.g., the amount of weight you lift or the distance you run.
  • Attainable: should be realistic to attain within the set time frame. For e.g., I want to lose 3 kgs per month rather than losing 20 kgs in a year.
  • Relevant: it should be the answer to why you want to reach the goal. For e.g., to lose weight, improve flexibility, manage a health condition, etc.
  • Timely: it should have a time limit or deadlines. For e.g., days, weeks, or months to reach the goal.

Here's how to plan your fitness goals so that you can keep up with and be consistent.

Average 10,000 Steps a Day for a Month:

It may seem difficult at the beginning to meet 10,000 steps every day. Start slow and then gradually increase the step count. Here are some easy ways to get your target completed:

  • You can set a target for a week instead of a day to ease off some pressure (completing the count for the week by walking more steps over the weekend or on days when you have a lighter workload).
  • Always keep a pair of walking shoes at your office so that you can squeeze in short walks after lunch or during your free hours.
  • Maintain a record in the journals or in your fitness app so that you can keep track and meet the goals.

Work Out 12 Days in a Month:

Being regular and consistent is very important while trying to build habits and to see results. Hence it is better to set smaller goals that will be attainable and easy to stick to. For example, working out 3 days a week or completing 60,000 steps in a week, etc. Here are some tips to achieve this:

  • Schedule in advance: Mark at least 12 days in the month in your calendar that you are sure about (e.g., weekends and any day towards the end of the week).
  • Set up reminders: This will help adjust your exercise schedule as per your work commitments in advance. You can also carry your exercise shoes with you on days when you feel you may get stuck with work (so that you can squeeze in some walks).
  • Take the help of a friend: This will make you stick to your goal, as you know you are answerable and accountable to someone and you know that someone is keeping track.

Drink 2-3 Liters of Water Daily for a Month:

Staying hydrated is very important when you are setting your exercise goals. It will help to maintain body temperature, protect the joints, eliminate toxins, and help you to perform better during your workout sessions. The amount of water to be consumed depends upon the type of activity you do, how much you sweat, your dietary intake, body weight, and even the climate of the place you stay. Here are easy ways to make sure you are consuming enough water:

  • Use your own water bottle, which you carry, use, and keep track of the amount of water you drink.
  • Consume foods with high water content, like melons, cucumber, curds, buttermilk, etc.
  • Aim to finish a certain amount before you get up for lunch, refill the bottle after lunchtime, and finish it off before you leave from the office.

Hold a 1-Minute Plank in 30 Days:

Plank is an isometric and balancing exercise, which keeps your core muscles contracted in one position. It is a great full-body exercise that involves the entire core, i.e. the abdominal and back muscles. It provides many benefits, including reducing back pain and other core injuries if performed correctly and regularly. They are not as difficult as they appear. You may start by performing planks on your knees and then gradually move to doing it on your toes. Start slowly by holding the plank for 20-30 seconds and gradually increase the duration by 5 seconds after every few days. Easy ways to incorporate it:

  • Do it early in the morning, at the start of your day.
  • It can also be done in your office gym or conference room during your free hours (make sure you maintain a gap of at least 2 hours between your planks and food intake).

Try a New Workout a Week:

The best exercise is the one you enjoy and can stick to. So at the beginning of your fitness journey, try different types of workouts every month or until you know what you really like and enjoy. This will help you to stay consistent and meet your goals. It will also challenge your mind and your body will not get used to it. Here are some tips:

  • Find out different types of workouts that you would like to try. For e.g., yoga, Zumba, running, kickboxing, gym workouts, etc.
  • Look for activities that are available near your home. For e.g., local running groups, Zumba with friends at the building clubhouse.
  • Try to look for different activities at local gyms or fitness clubs and schedule them beforehand.

Benefits of Setting Fitness Goals

Here are the benefits of setting your fitness goals:

  • Motivates you to stay glued to your plan.
  • Provides a measure of how well you are performing and helps you to track your progress.
  • Takes you closer to your goals, by keeping you focused and motivated.
  • Motivates you and helps in planning ahead of time.
  • Gives you a clear and better understanding of the specific ways to improve your health with the plan of your choice.

Conclusion:

As discussed at the beginning, if you want to set your fitness goals and achieve them, the goals should be realistic and achievable. The goals should be personalized and clearly defined. They should be focused on the target and should help you to live a balanced, healthy, and long life. Despite your current activities, work schedule, or commitments, setting fitness goals can help you to incorporate a regular exercise routine in your life. Before starting any form of new exercise, always talk to a fitness coach or a healthcare professional (especially if you have any underlying health conditions). Just plan, wear your shoes, and start.