Setting SMART Goals for Exercise

The Autumn school holidays are a great time to recharge and improve personal wellness. Whether you're gearing up for Winter sports, aiming for a healthier lifestyle, or simply want to feel more energized for Term 2, setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can be a game-changer.

Specific

When it comes to exercise, being specific about what you want to achieve is key.

• Instead of a vague goal like "I want to get fit," try something more concrete such as "I want to be able to run 5 km within two months”, "I will increase my strength training by adding two more reps to each exercise every week for the next two months", or "I will master 10 new Basketball dribbling drills in the holidays."

Specific goals give you a clear target to work towards.

Measurable

Put numbers or details to your goal so you can track your progress. Things like distance, time, weight/reps, classes attended per week, etc.. It's important to have a way to track your progress which can be motivating and help you stay on track. Here are some examples:

• Distances: Walk/Run 5 km at the Botanical Gardens twice per week
• Weights: Increase bench press max from 115 to 135 lbs
• Time: Swim 30 laps at Moana Pool in under 25 minutes.

Achievable

Setting realistic goals is crucial for maintaining motivation. While it's great to dream big, it's also important to set goals that are within your reach. If you're just starting, aiming to run a Marathon next month might not be achievable. Start with smaller milestones, like walking 30 minutes a day, then gradually increase the challenge as you progress.

Here are some ideas for achievable exercise goals:

• Walk 10,000 Steps a Day. Walking is a fantastic low-impact exercise. Aim to hit the daily goal of 10,000 steps. You can download free apps to your phone to count the steps
• If you are into Mountain Biking, set the number of times you will do a Mountain Biking Trail at Signal Hill (e.g.) do the Big Easy 3x or, if you are more advanced, do the Nationals Track 3x or if you are a Pro, the Moustache Express 3x
• Bike from town to Portobello three days per week
• Run the full 3.5 km Signal Hill Loop Trail in under 25 minutes by the end of Term 2
• Complete 100 push-ups per day, split into multiple sets if needed
• Learn and practice five new Football/Rugby drills per week

• Hike the entire Pineapple Track to Flagstaff and back on weekends
• Try the outdoor fitness stations along the water of Leith Walkway.

Relevant

Your exercise goals should align with your overall health and well-being objectives. Think about why you want to exercise and how it fits into your life. Whether it's to increase strength, or reduce stress, make sure your goals are relevant to your personal aspirations.

If you play Football, improving cardiovascular fitness is more relevant than maximum weight training. If you're aiming to improve your Basketball skills focusing on drills and cardio exercises specific to Basketball would be relevant. If you want to de-stress, doing Yoga might be more relevant than Mountain Biking or push-ups. This relevance will keep you invested and committed to your goal.

Time-bound

Setting a deadline creates a sense of urgency and helps prevent procrastination. Without a timeframe, goals can easily become 'someday' aspirations. Whether it's a week, a month, or a term, having a deadline will keep you on track. Here are some time bound goals:

Week 1 Autumn holidays:

April 15-21:

Goal 1: Run 3 km every alternate morning along the Dunedin waterfront

Measure: Time each run to improve speed and endurance.

Goal 2: Bike to a new location outside of Dunedin for a day trip

Measure: Record the distance travelled.

Goal 3: Swim laps at Moana Pool for 30 minutes, three times this week

Measure: Count the number of laps completed, aiming to increase each session.

Goal 4: Complete a daily core workout routine for 15 minutes

Measure: Increase the number of reps or intensity every two days.

Week 2 Autumn holidays:

April 22-28:

Goal 1: Explore a new hiking trail in the Dunedin area, aiming for at least one hike this week

Measure: Take note of the distance you have walked.

Goal 2: Practice Yoga or stretching for 30 minutes every evening

Measure: Notice improved flexibility and relaxation after each session.

Goal 3: Try a new sport or physical activity with friends, like Basketball at a local court

Measure: Note the length of time played.

These goals are designed to be achievable yet challenging, promoting a variety of physical activities to keep things interesting and engaging throughout the Autumn school holidays in Dunedin.

Remember, setting SMART goals is not just about the end result but also about the journey. It's about the daily commitment to becoming the best version of yourself. So whether you're aiming for a six-pack or just want to get into a consistent workout routine, start SMART to nail your fitness goals for this holiday break.