Dr. Kevin Huﬀman
American Bariatric Centers™
- Characteristics of your personal goal settings.
- Tips for staying with it.
- Goal setting activity
characteristics of your personal goal settings
- Goals should be your own. If you are trying to achieve someone else’s goal (e.g. “I’m parCcipaCng in this program because my husband wants me to lose weight”), chances are you won’t be successful in the long term.
- Goals should be speciﬁc “I want to exercise more” isn’t speciﬁc enough—how do you know when you’ve “exercised more”? A beVer goal would be “I want to exercise 4 times this week for 15 minutes each time”.
- Goals should be achievable. For the person who is just beginning a power-‐walk program, it would be unrealisCc to set a goal of “I will power-‐walk every day this week for 2 hours”. Start oﬀ slowly and work your way up.
- Goals should specify completion dates or time frames. Consider this goal: “Over the course of the next week, I want to exercise 4 times for 20 minutes each time”. This goal statement speciﬁes a time frame for completing the goal — within one week.
- Choose the right equipment. For example, if your hips, knees or ankles hurt from walking, it could be that you don’t have the right shoes! Consult with a reputable athletic shoe dealer for advice on the best athletic shoe for you to wear when you walk.
Tips for staying with it
- Find an exercise buddy. Knowing that another person is depending on you to show up for a power-‐walk can help you leap hurdles of inertia. And more than one exercise buddy can be helpful too!
- Overcome boredom. One way to prevent boredom is to engage in a variety of activities. Throughout this program, you will learn a number of diﬀerent ways to exercise that will help you eﬀectively combat ‘exercise
- Reward yourself & enjoy. If you want to maintain your new exercise program, you must reward yourself for your eﬀorts! Identify and enjoy non-‐food rewards when you successfully complete your exercise program. For example, upon completion of two weeks of consistent exercise, treat yourself to a new CD or a sweater.
- Continue with the activities you did over the past two weeks.
- This week, add a walking program to your weekly activities. Walking is an easy and portable way to exercise. You can walk nearly anytime (morning, noon, or night), anyplace (outside, indoors— hallways, stairs, malls) or anywhere (home, the oﬃce, vacation), and it’s great for your heart!
- To get started, walk at least 5 minutes, 4 times during the ﬁrst week. Afer one week, if you feel energized by walking, increase your program to walking 10 minutes, 4 times during the second week. If you feel sore or tired afer a week of walking, continue with 5 minutes, 4 times per week. And, as always, if the soreness is severe and you are unable to perform your usually daily actives, consult your physician.
• Which of the following are characteristics of personal goal setting?
– 1. Goals should be your own
– 2. Goals should be speciﬁc
– 3. Goals should be achievable
– 4. Goals should specify compleCon dates or Cme frames
• Which techniques will help you stay with your exercise plan?
– 1. Choose the right equipment
– 2. Establish a Cme and place
– 3. Find an exercise buddy
– 4. Overcome boredom
– 5. Reward yourself and enjoy
• Why is walking a good exercise to add to yourexercise plan?
– 1. It’s easy and portable
– 2. You can do it anywhere, at anytime
– 3. It’s good for your heart
– 4. It’s expensive to do
Dr. Kevin Huﬀman
American Bariatric Consultants™