UNMC’s next campuswide fitness initiative — Everybody. Everyday. — begins Monday.
The goal of the initiative is — to set goals. Everybody. Everyday. is not about how much distance you cover or how much weight you lift. It is about developing a fitness plan and sticking to it.
Over the course of the six-week program, participants are encouraged to establish both three-month, long-term and weekly short-term goals. Use this form to set the week’s goals, then check off whether the exercise was completed.
Long-term goals can range from simply increasing the amount of time spent walking each week to completing a 5K race or other organized activity.
The Physical Activity Guidelines for Americans provides an idea of the type and amount of physical activity that health authorities recommend. For aerobic activities like walking or running, consider progressing to 150 minutes a week of moderate intensity physical activity, such as walking, or 75 minutes of vigorous activity, such as running.
Changing your Habits — Steps to Better Health
The key to success is not to fixate on the long-term goal, but to build to it. That’s where the short-term goals come in.
Activity can be accumulated in sessions of 10 or more minutes, done on three or more days throughout the week. Participants can begin with less than 10 minutes of moderate intensity activity and gradually progress to doing more as your conditioning to movement improves. It also is suggested that participants incorporate muscle strengthening exercises two days per week.
Short-term weekly goals should be:
- specific.
- attainable (doable).
- forgiving (less than perfect).
“Exercise more” is a great goal, but it’s not specific.
“Walk 5 miles every day” is specific and measurable, but is it doable? Not if you’re just starting out.
“Walk 10 minutes every day” is more attainable, but what happens if you have a schedule conflict on a particular day?
“Walk 10 minutes, 5 days each week” is specific, doable, and forgiving.
Select a series of short-term goals that get closer and closer to the ultimate goal. After all, nothing succeeds like success. No matter how small, start with a goal you know you can achieve if you make the commitment. Scheduling two-minute walks could be good start if you are currently inactive.
For more information or to register for this exciting wellness challenge, fill out this form and return it to Jayme Nekuda or Peter Pellerito. For questions, call Pellerito at 9-5253.