Physical fitness for adults

This January rings in the brand new year of 2019! This time of year causes many people to contemplate what habits they want to change and goals they would like to achieve. For many, it can be difficult to break old habits and start new ones. Many tend to fail their new year’s resolutions due to unrealistic time constraints and lack of specificity. One of the most common resolutions is to lose weight or become more physically active. This large of a lifestyle change is unrealistic to happen in a short amount of time. To set yourself through a more successful route, consider making SMART goals.

The “SMART” in SMART goals is an acronym for every aspect of the process; specific, measurable, attainable, relevant, and time-oriented. An example of a goal that we can turn into a SMART goal is to be more active. To make it more specific, you could say that you want to improve your aerobic exercise. By stating you would like to complete a 5k in 30 minutes by the end of August, you are making your goal time-oriented and measurable. By training 3 times a week for 20 minutes and gradually increasing the time and difficulty, you are making this goal more attainable and relevant. Stating these aspects of the process will lead you to knowing your route and staying motivated to reach your goals.

(The Power of SMART Goals: Using Goals to Improve Student Learning by Anne Conzemius)

(It is so important to stay hydrated especially if you are work on a new fitness goal!)

While setting goals is important to improve physical fitness, it is also essential to be doing exercises you love to do. Consider this while making your SMART goals to ensure a more sustainable lifestyle change, instead of an exercise prescription. Some examples of this could be walking, taking zumba classes, yoga, cycling, hiking or swimming. By adding more exercise into your lifestyle, you will improve your cardiovascular, muscle, and bone health. To receive maximal health benefits, it is recommended that adults should obtain 150 minutes of moderate intensity or 75 minutes of vigorous intensity of exercise every week. No matter the exercise, it is important to get moving in order to improve your physical fitness and achieve your goals!


Here is a picture of me hiking in Door County, WI this summer. This is an example of moderate intensity exercise)