4 Examples of SMART Health Goals

Starting an exercise journey can be tough on both your mind and body. Learn to set realistic goals and reach them safely for better health and fitness.

Are You Having Trouble Reaching Your Goals?

You may be disheartened at your level of fitness, or think you haven’t got enough grit to stay on course. Let’s break down the ways you can set realistic goals and reach them safely.

Related: Get Moving!

Are You Setting SMART Health and Fitness Goals?

Young woman at the gym trying to reach her fitness goals

One of the biggest mistakes you can make as a newbie is biting off more than you can chew. Let’s take a look at this goal. “I want to conquer a Marathon next month!” Does it sound realistic?

A person who is sedentary or not exercising regularly will not be able to win a marathon easily, or even finish a marathon without risk of injury.

Setting a goal that is too unrealistic will not be sustainable—and is often unsafe—risking injuries.

Good Examples of Health and Fitness Goals

Your goals should be SMART:

Specific and Measurable

Use quantifiable numbers like 30 minutes.
Example: “I will walk for 30 minutes after dinner.”

Related: What Is a Healthy Weight?

Attainable

Whether they are long-term goals or short-term goals, set an attainable goal: you know yourself best!

If you work overtime most nights, it may not be realistic to commit to a 45-minute gym session daily after work. Split your workouts: 10 minutes in the morning, 15 minutes during lunch, and 20 minutes after work. Doing some physical activity is better than doing none. Adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity, and duration over time.

“I want to do 100 push-ups a day.” “I want to do 1000 push-ups a day.” Which of these sounds more attainable to you?

Relevant

Work towards something you care about. Whether it is learning something new or working towards a fitness goal, the key to adherence is enjoyment!

Time-bound

Set a deadline or choose a time frame so you’re motivated to start. What’s your end-point, your grand prize? Do you want to achieve your goal in the short term or long term?

How would you set a SMART goal for yourself to get the recommended minimum 150-300 minutes of moderate-intensity aerobic physical activity per week?

Example: “Exercise for 45 minutes each day, four days a week by end-December.”

Related: Stop Wishing, Start Doing

More Tips to Help Your Reach Your SMART Goals

Start so Small You Can’t Fail

Start with a small and easy first step, e.g. do one wall squat every morning. The idea is to get used to moving and gradually work your way up: from one wall squat, to five, to a full 15-minute routine.

Mind Your Body

Man resting at the stairs after a workout

Pain Is Not Gain

When embarking on a new workout routine, experiencing muscle soreness is normal. Listen to your body, and stop if you feel pain—it could be a sign of injury or muscle exhaustion. Reaching your goals are supposed to improve your health, not be detrimental to your body!

Challenge yourself, but not to the point of over-exhausting or hurting yourself in the process.

The rule of thumb is to gradually progress in the frequency and intensity of your workouts. Consult your doctor before starting a workout routine!

Related: Move in Your Time

Take Care of Your Body

Warm up before your workout to prepare your muscles and avoid injuries, and cool down post-workout with stretches to minimise aches. Remember to drink water before, during, and after your workout to stay hydrated. When planning your weekly routine, it is important to factor in days for active recovery!

Check out this video for some warm up exercises you can include in your workout routine.

Related: Water—The Best Refreshment

Dress for Success

Man with heavy backpack hiking.

Put on suitable and comfortable clothes and shoes when exercising, use proper equipment, and wear protective gear (e.g. helmets and guards) if needed.

Try to avoid going outdoors between 10.30 am and 3.30 pm—that’s when the sun’s rays are the strongest. If you must head out, remember to put on sunblock, and grab a hat and a pair of shades.