walkinginfo.org -> part of the pedestrian and bicycle information center
sitemap about us links join email list ask us a question
  search     go to bicyclinginfo.org
community problems and solutions
community problems and solutions design and engineering education and enforcement health and fitness image library insight news outreach and promotion pedestrian crashes policy and planning rails and trails research and development transit
insight home

features & articles
resolutions to keep

PBIC Currents

fact sheets

find a ped/bike coordinator

ped/bike websites

who's who in the walking world


Features & Articles : Resolutions to Keep

Most Americans know the benefits of regular daily physical activity. In fact the Surgeon General says that as little as 30 minutes of brisk walking or cycling a day is enough to improve your energy level and mood, aid with weight loss, and reduce your risk for a host of chronic afflictions and an early demise. But how do you make physical activity a habit that will stick? By setting reasonable goals, building gradually, and keeping your activity fun. Here are eight tips from Mark Fenton, author of "The Complete Guide to Walking for Health, Weight Loss, and Fitness," on setting and reaching your goals.

1. Choose "internal" rather than "external" goals.
Focus on things that matter to you, not to others. So don't try to drop a dress size by your class reunion so others will be impressed. Instead try to walk 20 minutes five days a week so you wake up feeling better each morning.

2. Focus on an enjoyable process, not a specific outcome.
If your goal is to lose 30 pounds, you can end up (wrongly) disappointed if you only lose 28! But maintaining a streak of 30 days where you've walked or biked for at least 10 minutes will leave you feeling better on every one of those days.

3. Have both short and long term goals.
For example, short term is planning to walk 12 out of the next 14 or 50 out of the next 60 days; long term is trying to cycle 600 or 1,000 miles this year.

4. Tell others about your goal.
They're sure to ask how you're doing and thus help keep you on track; they may even start exercising with you.

5. Plan real rewards for meeting your goals.
Don't use food, and choose things of substance you'll look forward too-earn yourself a new workout jacket, a concert, even a hiking vacation.

6. Keep an exercise log or diary.
It'll help you see your progress and keep your goal in mind, and is proven to keep exercisers on track.

7. Sign up for an event.
Committing to walk a marathon or cycle in a long fund raising event will help you build on your exercise. Pick a fun location for the event (say, Bermuda or Hawaii) and make it even becomes part of your reward!

8. Join an organized or informal club or a team.
For bigger goals this can really help you learn to train properly and keep you motivated.