The new year often begins with setting goals to increase physical activity and make healthier food choices. When setting goals, it is important to make sure they are SMART goals. SMART goals are Specific, Measurable, Attainable, Realistic and Timely. Setting vague goals or those that are difficult to achieve and maintain reduces the likelihood of successful long term lifestyle changes.
Working toward a healthier lifestyle is important for overall health, as well as for cancer prevention. The American Institute for Cancer Research (AICR) recommends including at least 150 minutes of physical activity per week. Incorporating more of a plant-based diet is also recommended. This includes foods like:
It is recommended that ⅔ of your plate include these types of foods with the remaining ⅓ including foods like seafood, lean meat and poultry.
Setting SMART goals can help to achieve these recommendations. For a person who does not currently exercise, a goal of exercising for 30 minutes, 5 days a week may be unrealistic. Instead choose a goal that can realistically be achieved.
For example:
Here is another example:
These goals are more realistic and achievable. They are also specific enough to determine whether or not the goal was achieved. When a goal is achieved, set a new SMART goal and keep making progress toward the overall, long term goal. These small changes lead to a feeling of accomplishment and an increased likelihood that these lifestyle changes can be maintained long term.
For more information on the current recommendations for cancer prevention and overall health, visit a previous blog post, Cancer Prevention and Nutrition, or www.aicr.org.
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