How to Set an Activity SMART Goal

Goals are a road map to help us succeed: they give us a clear idea of where we want to be and how to get there. Creating a SMART Physical Activity goal is very useful because it is:

  • Specific: You choose concrete actions to help you reach your goal. Choose specific activities you can do to improve your health.

  • Measurable: You choose how much will be done, and how you will know when the goal has been achieved. Ask yourself, what, how much, when, and how often?

  • Action-oriented: You commit to take action to achieve your goal. Focus on behavior, not outcome (e.g., walk 30 minutes per day vs. lose 2 pounds).

  • Realistic: Your goal is achievable given available time and resources.

  • Time-based: Your goal can be completed within a specified time frame. Start with a short time frame (e.g., 1–2 weeks so you can monitor your actions).

Examples:
  1. I will walk briskly for at least 15 minutes at least 5 days a week, starting Monday.

  2. I will take the stairs up the 3 flights to my office at least once each day that I am at work this week.

  3. I will do 20 minutes of lower extremity strengthening exercises 3 times this week.