Setting fitness goals for 2025

Making any lifestyle change can be challenging. Many people find that having a goal in mind gives them something to work towards, motivates them to stay on track and provides a measure of how well they are doing.

If you’re trying to become more physically active, realistic, well-planned goals keep you focused and motivated.

Setting physical activity goals

Several key principles can be applied to help you set your physical activity goals. These include:

  • Pinpoint your ultimate goal.
  • Find out how to achieve your ultimate goal.
  • Set small, specific mini-goals.
  • Monitor your progress regularly.
  • Adapt to changing circumstances.
  • Don’t be too hard on yourself

Pinpoint your ultimate fitness goal

Ensure your fitness goal is the following:

  • Realistic – Your ultimate fitness goal could be to be fit enough to participate in a competition on a set date or to do 10 laps of the pool. Whatever the case, make this goal realistic and achievable for you.
  • Specific – Don’t make your ultimate goal a general statement like: ‘I want to lose weight’. Make it measurable. Exactly how many kilograms do you want to lose?
  • A goal that is meaningful and important to you -  For example, if your partner wants you to lose weight, but you’re happy as you are, you may find it difficult to commit to your exercise routine in the long term.

Find out how to achieve your ultimate fitness goal

Once you have decided on your health and fitness goal, you need to consider how you will reach that goal. 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:

  • Choose aerobic activities such as walking.  
  • Exercise for at least 30 minutes on all or most days of the week.
  • Cut back on junk food.
  • Eat smaller food portions.
  • Increase the amount of fresh fruits and vegetables, lean meats, low-fat dairy products and wholegrain foods in your daily diet.

Set small, specific fitness goals

You are more likely to reach your ultimate goal if you break it down into small, short-term mini-goals. Suggestions include:

  • Know your starting point, so you can pick activities that are comfortable and realistic for you, and build slowly at a pace that feels right for you.
  • Set a reasonable timeframe. 
  • Consider your exercise routines as mini-goals. 

If you are unsure how to best achieve your fitness goals, ask an expert, such as your doctor or a personal trainer.

Monitor your physical activity regularly

Make your mini-goals measurable. Decide how you are going to monitor your progress and record every detail in a training diary. Suggestions include:

  • Measure your progress in concrete ways. For example, if you are exercising to lose weight, keep track of your weight.
  • Find different ways to monitor your progress and write down your progress regularly. Include incidental achievements like feeling more energetic or fitting into a smaller pair of jeans. Give yourself plenty of ways that you can succeed.
  • Celebrate your progress.

Adapt your physical activity to changing circumstances

Life can interrupt your training schedule. Suggestions for adapting to such changes include:

  • Think about ways to cope with interruptions. For example, you may not be able to exercise in your usual way when on holidays, but you can always walk or use the hotel fitness facilities.
  • If you get injured or become ill, don’t abandon your fitness goals. Instead, adjust your ultimate goal’s time frame.
  • If your fitness goal seems beyond you, readjust your mini-goals and stay motivated.

Physical activity – don’t be too hard on yourself

Sometimes, you may find that your fitness goal is too ambitious. For example, maybe you are losing 0.5 kg a week instead of 1 kg, so make sure you focus on how you feel. You know yourself much better than a set of scales does.

  • The first few months of a new exercise program are always the most challenging. Adjust your short-term goals, persist and have faith that things will get easier with time.
  • Celebrate your achievements, no matter how small. 
  • Don’t give up. It is worth the effort.

For more information about setting fitness goals and starting physical activity, go to https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-setting-yourself-goals

Source: https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-setting-yourself-goals

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