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Goal Setting Goal Setting
Establish achievable specific goals
Put goals in writing and in a place where you can see them every day
Establish both short-term and long-term goals
Establish goals that are measurable (I will walk 2 miles 5 times a week at a 20
minute/mile pace)
Set target dates for achieving goals (goal set on July 1, I want to achieve my goal
by August 1)
After you achieve one goal, establish another achievable goal
Reward yourself after achieving each goal (a new pair of shoes, pedicure, date
night, game of golf)

Tips
Change your routine to keep from getting bored
Work out with a partner or music
Write out a specific (day and time) schedule and post it

Sunday rest

Monday walk 45 minutes at 4 pm

Tuesday swim 60 minutes at 10:30 am

Wednesday walk 45 minutes at 4 pm

Thursday Tae Bo tape 30 minutes at 8 am

Friday walk 45 minutes at 4 pm

Saturday step aerobics class 60 minutes at 11 am


Options
Walking
Biking
Swimming
Aerobics
Jogging
Elliptical trainer

Getting Started
Start a walking program at home. Starting slowly helps you stay with your
program. 3 to 5 minutes 3 to 4 times a day is a great place to start before or after
surgery. As you feel better increase your walking time (at least once a week)
Your ultimate goal is 45 to 60 minutes of cardiovascular exercise 5 to 6 days a
week. Below is a sample program.

Week one: 3 to 5 minutes 3 to 4 times a day
Week two: 7 to 10 minutes 2 to 3 times a day
Week three: 12 to 15 minutes 2 times a day
Week four: 20 minutes once a day
Week five: 25 minutes once a day
Post Op Recommendations
45 to 60 minutes of cardiovascular exercise 5 to 6 times a week
Light weight lifting program of 3 to 5 sets of 10 to 15 repetitions 3 times a week

Tips: Change your routine: There is no law in exercise that says you have to do
the same thing every day. Walk one day, swim the next. If you find yourself
getting bored at the gym go outside. Take a hike on a Saturday morning or go
for a bike ride around your neighborhood. If walking is your thing, set a goal for
yourself. Find a charity road race (yes you can walk them!!!) for a cause you can
get behind and help a worthy cause while you walk 3 miles (5 K is 3.1 miles).
You get in your exercise the day of the race, and have a goal to train for.


Maintenance
At least 30 minutes of cardiovascular exercise 3 to 5 times a week
Light weight lifting program of 3 to 5 sets of 10 to 15 repetitions 3 times a week

Now is a great time to start making changes! Now that you have reached your
goal weight look for activities that you are interested in. Soccer, softball, tennis,
and basketball are all great team sports that you can find in most communities.
Look at your local recreation center or YMCA for opportunities like team sports or
lessons. Remember, just because you have reached your goal weight that does
not mean you can stop exercising!! You can modify your program to find the
right balance of calories in/calories out to maintain your weight.