Building Healthy Habits
There are FOUR facets to setting up a new HEALTHY HABIT for a lifetime…
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Setting Healthy Goals – Building the Walking Habit | ||||||||
| Realistic: | The goal should be challenging, but realistically achievable. Don’t set you sights too low, but also don’t set yourself up to only get discouraged. | ||||||||
| Measurable: | Your goals should be stated in a way that can be measured. How many steps a week? How many pounds or inches to loose? What distance and time? Participating in a communal walk? Etc… | ||||||||
| Dated: | Set dates by which you will attain the goal and intermediate goals along the way. | ||||||||
| Written Down: | Your goal should be made concrete so you can review it. | ||||||||
| Track Your Progress: | Keep your goal in sight and see what steps you are making towards attaining it. | ||||||||
| Celebrate: | Along the way when you reach new milestones, it is time to celebrate (See page 10 for more ideas on celebrating). | ||||||||
| *You should always be aware of what state your body is in when setting realistic and measurable goals. For increasing speed and distance, plan for increasing no more than 10-15% a week in order to prevent injury- allow muscles to repair and build, and to not burnout mentally. For weight loss, do not set a goal of losing more than 1-2 pounds a week or 5-10 pounds a month, and plan for plateaus along the way | |||||||||
When setting your goals keep in mind… |
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| a minimum should be 3-4 times per week (every other day). If you are training for speed or distance, your faster/longer days should be altered with easy/slow days and you can walk 6 days a week with one day of rest. | |||||||||
When to walk… |
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*For more information visit walking.about.com and see walking workouts by Wendy Bumgardner |
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Program GuideFor more information contact Linda Green or Julee Stearns in the Curry Health Center’s Health Enhancement Dept. (406) -243-2809 |
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