Extension Connection

Make a S.M.A.R.T. Goal to be Physically Active
By Janet Hackert, Nutrition Specialist

With the new year comes a clean slate on which to write a new set of goals. This year why not try making a S.M.A.R.T. goal to be physically active? The current recommendations from the American College of Sports Medicine and the American Heart Association for aerobic activity for healthy adults under age 65 are straightforward. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of intense aerobic activity. (“Moderate” means increased heart rate and harder breathing (as in, being able to ‘talk but not sing’).) They also recommend doing 8-10 strength-training exercises, with 8-12 repetitions of each exercise, twice a week.

S.M.A.R.T. goals are ones that are Specific, Measureable, Attainable, Reasonable, and Timely. So a S.M.A.R.T. goal for being physically active might look like this:

Specific: do an aerobic DVD or the Stay Strong, Stay Healthy* routine each weekday.

Measurable: the DVD is 25 minutes long and if done with a step and weights would qualify for “intense” activity; the SS,SH strength-training routine is based on the recommendations.

Attainable: with a busy schedule, the 25 minute workout means less time, more intensity and is easier to fit in, regardless of what the weather is doing. The strength-training exercises are repetitive and could be done while watching the nightly news. And both are fun and relaxing!

Reasonable: having a short bout of exercise each weekday evening would become routine and be a reasonable, and small, addition or variation to a busy lifestyle. Since both types are done at home, they can be done anytime of the day or night that works, before or after all the rest of the day’s chores or events are taken care of.

Timely: with the 25 minute aerobic workout Monday, Wednesday and Friday and the longer strength-training workout on Tuesdays and Thursdays, it leaves the weekends free for the everyday “running.” It would also mean that if a workout was missed on one of the week nights, Saturday could be used for a make-up day and still meet the recommendations.

This is just a sample. Pick a goal that works for you to be physically active, write it out and post it. Then do it and enjoy.

The recommendations listed here are for healthy adults under 65. For more information about recommendations for other age groups and health needs (such as to lose or gain weight), check the ASCM article on-line at http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764 or contact me at 660-425-6434 or HackertJ@missouri.edu.

 (Written January 9, 2009)

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Extension Connection Barb Ubben, Web Manager harrisonco@missouri.edu Last revised: 05/25/04