S.M.A.R.T. track
leads to fitness

Part 3 of a 5-part series
on beginning a fitness program

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By Claudio R. Nigg and Bradley J. Cardinal
Special to the Star-Bulletin

Sometimes people have a difficult time establishing a new habit. For these people, a process referred to as S.M.A.R.T. -- Specific, Measurable, Action-oriented, Realistic and Timed -- can be useful.

S.M.A.R.T. goal setting begins with a written plan. Goals spelled out in black and white are more likely to be achieved.

Begin by thinking about what you specifically want to do. For example, "I want to walk 30 total minutes each day this week."

Next, think about how this could be measured. A simple way would be to keep a log of your daily walking time.

Third, phrase the goal in an action-oriented manner. For example, "I am walking 30 total minutes each day this week."

Now that you have written your goal down, check to see that it is realistic. Try not to be too hard or easy on yourself.

The last part of the S.M.A.R.T. goal-setting plan has to do with time. In this case, "30 total minutes each day this week," is the timed part.

This is a process goal, or one that tells you what to do. Another kind of goal, a product goal, focuses on the outcomes you expect of your actions.

An example might be, "To lower my body-fat percentage from 31 to 29 over the next 10 weeks." Sometimes "product goals" sound more like "wishes."

For now, we encourage you to write process-type goals and to begin each goal with the words, "I am ..." Take a moment now to try writing one or more S.M.A.R.T. physical activity goals in the box below.

Try to read over your goals at least once each day. If you find them to be too easy or too hard, adjust them up or down as needed. You may wish to revise them every month or so.

S.M.A.R.T. goal setting is a very powerful behavior-change technique. By writing your S.M.A.R.T. goals down, you have created an action plan for change, which will help get you started in a physical activity program.

Next: Maintaining your physical activity program.

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Claudio R. Nigg is with the Department of Public Health Sciences & Epidemiology, John A. Burns School of Medicine, University of Hawaii at Manoa. Bradley J. Cardinal is with the Sport and Exercise Psychology Program, Department of Exercise and Sport Science, Oregon State University. This series will continue on Wednesdays through Feb. 5.

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