Goal-Setting

Plan for Success

Try to challenge yourself enough so that you will notice positive improvements in your physical activity, but not so much that you will not be successful. Remember to allow for minor setbacks and busy times at work.

If you are not regularly active, set a goal that encourages you to gradually increase your activity. If you are very active, set a goal that helps you maintain your current levels, or challenges you to do a bit more.

Use this form to set your Shape Up Tioga County goal.

An Attainable Goal

The American Cancer Society’s Active for Life program sets 1500 minutes as a good starting point for the 10 week period, which translates to 150 minutes of physical activity a week and on the average 30 minutes a day for 5 days each week.

 If you have not been exercising much recently, it’s best to start out with small, more realistic goals; you can always increase your goal anytime during the 10 week period

Set Your Goal:

1. How many minutes of moderate to vigorous physical activity do you expect to complete on a day you are active?
   Minutes.
   
   
2. How many days per week do you expect to engage in physical activity?
   Days.
   
   
3. Minutes of physical activity per week (answer for #1 multiplied by answer for #2)
   Weekly Minutes.
   
   
4. Total physical activity goal for the 10 weeks (weekly goal multiplied by 10):
   Total Minute Goal  (Use this number in your registration form)

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Disclaimer: Shape Up Tioga County is not responsible for any injuries or health issues that may occur as a result of this program. We urge you to contact your health care professional before beginning the program.