Getting Started: Setting Your Goals

So why should physical activity be part of our daily routine?

Regular activity or sport is part of the healthy lifestyle that we recommend for all people. For some, the benefits are to stay in shape or to enjoy the company of fellow exercisers. Others undertake sport to put themselves to the test. A very few win Gold Medals or break records as a result. But it is mostly personal satisfaction that drives us to achieve our sporting goals or to maintain good health through an active lifestyle.

• Physical activity can increase your sense of well being
  • it can make you feel good
  • boost your self esteem
  • help relieve stress
  • improve concentration
• Physical activity can reduce risks of disease such as heart disease, some cancers, diabetes and osteoporosis
• Regular physical activity is important for preventing and treating obesity: a major health problem in Australia.

NOW THAT’S ENOUGH TO GET YOU MOVING!

Setting Your Goals

(REMEMBER: if you are over 35 yrs and/or embarking on an exercise program after a long period of inactivity it may be advisable to see your Dr for a check up before starting.)

For all those who have acted on a decision to become healthier by increasing activity in your daily routine, you will know that it is important to set goals. These goals need to be realistic and need to be re-evaluated from time to time.

Our physical activity goals could be suitable and appropriately formulated from the word FIT.

The F.I.T. Formula:

F - frequency: how often do we plan to exercise?

I - intensity: how hard should we push ourselves?

T - time: how long should we exercise for?

Keeping the FIT Formula in mind will help you set your goals and monitor your improvement.

When setting goals of physical activity it is important that we do activities that are enjoyable and satisfying. This way you are more likely to repeat them often. Also try and put variety into your activity too so you don’t get bored and disinterested.

The 4 S’s of Fitness will help you think of a variety of activities that will most benefit you in keeping in good shape and injury free.

The 4 S’s of Fitness are:

• Stamina (Cardiovascular): endurance exercise good for the heart
• Suppleness (flexibility): muscle stretching to prevent injury
• Strength (muscle building): strength required to support body well and increase metabolism.
• Speed: helps increase metabolism