• Everything Counts!
    Everything Counts!
  • Reach Higher!
    Reach Higher!
  • Keep Moving!
    Keep Moving!

If you’re thinking about setting a fitness goal for yourself, there are several things you can do to make your goal easier to achieve. Here’s how to set a SMART goal:

  • Specific. 

    If you set yourself a general goal like "to get fit", it’s hard to know where to start and you might have trouble keeping yourself motivated. Instead, make your goal specific, like "to go for a 30 minute walk every day". Then you always know exactly what needs to be accomplished. Your goal should also be specifically for you. If somebody else sets the goal, it may not seem as important as a goal you decide on yourself. If you set a short-term goal, make sure it fits in with your long-term goals.

  • Measurable. 

    Give yourself a way to measure when you’ve achieved your goal. By measuring each step along the way to a larger goal, you know how far you’ve come and how much farther you have to go. Tracking your progress makes it easier to stay motivated. An example of a measurable goal is "to run 5 kilometres in 30 minutes."

  • Attainable. 

    Make sure you’re physically capable of achieving the goal you set. Let’s say your goal is "to train for a 42 kilometre marathon within eight weeks". If you can only run 5 kilometres right now, your goal isn’t attainable.

  • Realistic. 

    Your goal should be based on the realities of your circumstances and lifestyle, as well as the budget, support and tools you have available. For example, keep in mind that your goal may require a good pair of running shoes, transportation to get to a swimming pool, someone to baby-sit your children, or enough money to pay for a program. It’s also important to make your timelines realistic. Instead of trying to do too much at once, your goal should progress over time. Set some short-term goals (for example, "to climb 10 stairs 3 times a day" or "walk 5 times a week") and some long-term goals (for example, "to train for a 5 kilometre race in 4 months).

  • Time frame. 

    Set a reasonable deadline for when you’d like to achieve your goal. Start by setting one or two long-term goals, then break them down into monthly, weekly and daily goals. Be sure to set a specific end date. Keep your goals simple and always have a new goal ready for when you achieve your current goal. This gives you something to work toward and helps you stay on track.

Click to view the PDF version of this document: PDF File

AddThis Social Bookmark Button
TeamPAL RT @MoveItMonday: Halloween can be great for long walks - just make sure you're not eating all your kids' candy!
19mreplyretweetfavorite
TeamPAL RT @WalkersAS: Walking Tip! Leisure activities that involve #walking can add up to a lot of extra steps & miles. Get active while sightseei…
22mreplyretweetfavorite
TeamPAL This traditional eastern practice might be one of the most efficient ways to stay fit and healthy at any age. http://t.co/JpsShuc7NH
6hreplyretweetfavorite
TeamPAL RT @Healthyfamilybc: 4 important health benefits that come with practicing #TaiChi : http://t.co/K3JrC9G4D7 #beactive @TeamPAL

Final PAL logo2

Privacy Policy | Website Terms & Conditions

The health information provided on this website is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs.

Back to Top