If the goal is not compatible with your current situation — or if you lack the equipment needed to accomplish it — you're setting yourself up for failure.

This is a common problem among new parents. The idea of cooking all meals from scratch or spending an hour at the gym each day might be appealing, but their lifestyle busy days, sleepless nights, and a general increase in stress probably won't support this.

In this situation, a relevant goal might involve a bit more flexibility; perhaps half an hour in the home gym every day, but with more intense HIIT exercises. Every goal needs an end date. Without this key inclusion, there's no urgency — and the temptation to procrastinate will be strong.

Yes, you can aspire to lifelong goals and lifestyle changes involving holistic health, but you still need to set smaller, more manageable goals along the way. Using the above example of losing five pounds in a month, you can set an initial date for your end goal, and, if needed, set a new, more ambitious objective after you lose those first few pounds.

You've set your SMART goal and are ready to get moving. In your excitement, however, you risk going too hard out of the gate and getting overwhelmed, or worse, injured. Instead, begin by choosing one new workout that suits you.

Not sure which workout style to try first? Most forms of exercise will fall into at least one of these categories:. These exercises work all the major muscles of your body, including the arms, legs, core, and back.

The end goal: build muscle mass. This will increase your metabolism , making it easier to lose weight even when you're not actively exercising. Additionally, strength training tones your body, helping you achieve a fitter appearance regardless of what you see on the scale.

If you've previously skipped stretching , it's time to reevaluate your approach to working out. Exercises that stretch your muscles are important because they help improve your posture and balance. They also help you prevent or recover from injuries. Being flexible allows you to enjoy activities with greater ease and less pain.

A little additional range of motion can go a long way toward making your long-term goals more attainable — and making you feel more comfortable in the meantime. If you'd like to improve your flexibility, try these exercises and activities:. Whether you love it or hate it, cardio is fundamental to your health.

Regularly raising your heart rate during workouts can help you lower your risk of heart disease. Variety is one of the greatest benefits of cardio. A vast range of activities can get your heart pumping, and, if you keep at it, you'll find at least one you love or that is easy to stick with on a long-term basis.

Examples include:. With so many great options available, it can be tough to know where to start. When in doubt, opt for activities that you have access to — and time to pursue on a regular basis. Find creative ways to fit movement into your schedule in a way you enjoy.

For example, if you move at a quick pace, walking the dog can count as your daily cardio. If you love to watch sports on TV, hit the recumbent bike while you enjoy the big game.

Despite being armed with SMART goals, fun activities, and the best of intentions, you may struggle to fit in time for your workouts. Such obstacles may be fueled, in part, by your busy schedule. Still, it's easy to fall into the trap of relaxing on the couch instead of working out when your exercise session isn't explicitly written on the calendar.

A simple workout schedule can shift your mentality by establishing a positive habit and ditching the inner "should I or shouldn't I" negotiations that hold you back. Begin by writing down exactly which exercises you'll do with set days and times.

This information can be detailed in a calendar or planner. Better yet, set a reminder on your phone. Congratulate yourself for a successful workout with a checkmark — you'll be amazed by how satisfying this simple action feels.

Like it or not, there's truth in the cliche about abs being made in the kitchen. You could spend hours on the treadmill and still gain weight if your diet primarily consists of prepackaged foods containing simple carbs and excessive trans or saturated fats.

A variety of healthy diet plans can complement your workout efforts. Common examples include clean eating and the Mediterranean diet. No matter your preferred route, plant-based foods should receive special attention.

Daily essentials include fresh or frozen fruits and vegetables, as well as whole grains. Aim for a balanced mix of protein, healthy fats, and carbohydrates. Timing may also be a consideration; some people swear by intermittent fasting , while others simply limit midnight snacks.

Meal planning is a fundamental principle of healthy eating. If you prepare nutritious meals and snacks in advance, you'll be less susceptible to the lure of processed meals and fast food.

You can even use the time you save with meal prep to fit in more exercise. Different fitness goals require different approaches. For example, weight loss requires you to regularly burn more kilojoules than you consume.

An effective strategy may include:. You are more likely to reach your ultimate goal if you break it down into small, short-term mini-goals. Short-term goals are specific, daily actions or behaviours that lead you to your ultimate goal.

Suggestions include:. If you are unsure how to best achieve your particular fitness goals, ask an expert. For example, see your doctor, browse through the Better Health Channel fact sheets or consult an exercise physiologist, physiotherapist or appropriately qualified and certified personal trainer.

Make your mini-goals measurable. Decide how you are going to monitor your progress and record every detail in a training diary. Sometimes, you may find that your fitness goal is too ambitious. For example, maybe you are losing 0. You know yourself much better than a set of scales does.

This page has been produced in consultation with and approved by:. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.

Exercise can reduce some of the symptoms of arthritis, and improve joint mobility and strength. Asthma triggered by exercise can be prevented with medication and by preparing for exercise and physical activity. Australian rules football is a physical contact sport that often results in injuries from tackling, kicking, running and constant competition for the ball.

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The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Keeping active. Home Keeping active. Physical activity — setting yourself goals. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Setting physical activity goals Several key principles can be applied to help you set your physical activity goals.

These include: Pinpoint your ultimate goal. Noom is a mobile app diet program that is designed to help you achieve long-lasting, sustainable weight loss by promoting behavioral changes.

When you sign up, it asks a series of questions to collect details about your current diet and lifestyle. This may make it a good option for athletes looking for a more personalized approach that takes their training into account.

Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.

Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule.

Get started with Noom here. The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway. It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.

Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies. The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken.

The service also caters to several diet patterns. It offers paleo, keto , vegan, and vegetarian plans with flexible subscription options. For a simple way to squeeze more protein into your diet during training, you can order individual items à la carte, including protein packs that contain prepared meat, fish, or poultry.

Get started with Trifecta here. Green Chef is a great option for athletes hoping to improve both their cooking skills and physical performance by enjoying more healthy, homemade meals.

Each meal includes a list of ingredients and detailed nutrition information, which may be useful for athletes who are keeping tabs on their macronutrient intake.

You can also select your meals each week to create your menu, allowing you to choose options higher in protein, carbs, or healthy fats, depending on your fitness goals. Get started with Green Chef here. With so many different diet plans and programs out there, finding an option that works for you can be challenging.

For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training Finally, be sure to avoid any overly restrictive programs.

In addition to making it more challenging to meet your nutritional needs, they can also be more difficult to follow and unsustainable in the long run.

When selecting a plan that works for you, be sure to consider your goals, preferences, and dietary restrictions. Try to steer clear of diets that are overly restrictive or unsustainable.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

When it comes to eating foods to fuel your exercise performance, it's not as simple as choosing vegetables over doughnuts. Learn how to choose foods…. Learn about the best pre-workout nutrition strategies.