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Wellness Rewards: Starting Steps with Spring Fitness Challenge

  • Spring fitness challenge

Submitted by Cindi Dinger on behalf of the Wellness Committee

If you don't exercise now, but want to start investing in your wellness...
If you do exercise sometimes, but need a little more encouragement and commitment...
If you already incorporate exercise into your lifestyle by taking regular walks at lunchtime or riding bike to work...
If you're a die-hard exercise enthusiast at the gym several times a week...

F&M's Spring into Fitness Inter-Collegiate Challenge is for you!

Whatever your level of exercise, your involvement in this challenge will help F&M FPS as a team.

Take a few seconds now before this Friday's, March 1st deadline to register:
  https://webform.ycp.edu/view.php?id=374

Challenge (& Wellness Rewards program) details at the Wellness Committee website: 
http://www.fandm.edu/wellness


Not sure how to start exercise and keep it going?  Some tips are listed below on how to set good exercise goals, adapted from an article on the WebMD Wellness Center Home page, available through the Highmark Blue Shield web site and F&M Wellness Rewards dashboard:

You've decided to work on your physical fitness for a reason. Perhaps you want to feel healthier, be able to enjoy more activities, or just feel better about yourself. What steps will you take to get in better shape? How will you know when you're working out enough? How will you know whether you should make more changes?

You can answer these questions by setting goals. These goals are specific objectives you want to achieve through your workouts. Good goals help motivate you to work out even if you don't feel like it. They let you keep track of your improvements. They give you opportunities to feel successful, which will encourage you to stick with your program. They also include your strategies for overcoming any barriers that come up.

Many experts on lifestyle improvement recommend that you follow the S.M.A.R.T. guidelines when you set goals. This means your goals should be:

  • Specific: Describe exactly what you want to achieve.
  • Measurable: Choose a way to measure your progress, so you know how close you are and when you've attained your goal.
  • Action-oriented: Describe your goals using action words. What will you do (step-by-step) to reach your goal?
  • Realistic: Make sure this is a goal that you really want to accomplish and have the ability to do.
  • Timed: Set both a start date and an end date for every goal you set.

Here's an example of S.M.A.R.T. goals -- a good long-term goal, and some short term goals that support the long-term one:


Long-term goal:
Starting next Monday ( date ), I will gradually increase my daily steps. I will start tomorrow with 2,000 steps per day and work up to 10,000 steps walked per day, by 6 weeks from now ( date ).

Short term goals:
Today ( date ), I will purchase a pedometer and calibrate it to my personal stride length.
Tomorrow ( date ), I will ask three friends about safe places they like for walking.

Set goals that encourage and motivate you, but aren't so hard that they cause you to get burned out and disinterested in your fitness.