Last week I added the concept of setting SMART goals to my routine for becoming more healthy. I decided to do this to feed my habit of self-measurement, and also to make sure that I was doing positive things in my life that were beyond just eating less. Today I am giving an update on last week’s goals, and setting new ones for this week.
For the work week of March 10 to March 14, I set 3 SMART goals. Here they are repeated, with my results and comments:
Climb 42 flights of stairs while away from home. For this I used my Fitbit to keep track of my stair climbing. At work, my team room is on the second floor, that means that absent of any special effort (except skipping the elevator), I would rack up 10 to 15 flights. My goal was to increase by 50% the number of floors I had climbed the week before.
At the end of the work week my total was 46 floors climbed, which was 110% of my goal. I accomplished it by incorporating a few extra trips up and down the stairs into my walking routine during morning, lunchtime, and afternoon breaks. I had one day when I was away from the office, or my total would have been greater.
As the week went on I was a little more able to do the climbing. I never experienced any muscle soreness to note, but later in the week I was slightly less winded than earlier in the week. This is a long process and I don’t expect immediate results, but over time I should get less winded, and go up the stairs faster than I did at the start.
Walk 35,000 steps while away from home. Again for this measurement I used the fitbit. I started out the week with a strong 8,996 steps, and I ended with 8,164. On Tuesday through Thursday I averaged less due to a combination of being away from the office, and a busy meeting schedule. Still, for the week I walked 35,920 steps, or 103% of my goal
On Friday I knew that I needed some extra steps to make it over the top, so I took 30 minutes at the end of lunch and did 3 laps inside my building (each lap in the building is .5 miles). At the end I felt very energized and finished my work day with a flurry of activity.
One thing I noticed from both of these two goals was that I was more productive on the days when I walked more. Taking the extra 15 or 30 minutes per day away from my desk ended up being a benefit to my work day, as well as my health. About half of the time when I was walking I was alone. That gave me time to think about some of the items on my desk, so when I got back I handled them more quickly. The rest of the time I walked with co-workers and used the walk as a complete break from work. On those trips I walked somewhat slower so I could maintain conversation, but the net benefit was still the same.
Buy a pair of Cross Trainer shoes. On Monday after work, I went and bought myself this pair of Sketchers Sport shoes with memory foam.
My intent is to use these exclusively at the gym, and not when I am out and about. My thinking is that having shoes specifically for use when working out will encourage me further to make good use of them.
For this week I am setting the goals to be over a 6 day period, Monday through Saturday. Here they are for this week:
Walk 50,000 steps. This is an increase from last week of about 14,000 steps. It would be a stretch to complete it only at work, so I will have to supplement with walking I do around the neighborhood or otherwise.
Climb 60 floors. This one I plan to mostly accomplish at work with my walking there. On Monday and Tuesday of last week I climbed 12 floors on each day. There is no reason I can’t do that all 5 days at work this week.
Make a trip to the gym. I was joking with my wife and a friend about this one. I told them that I was going to have as a goal for this week to make at least one trip to the gym. Then next week I was going to set a goal to get out of the car and go inside!
I have made a lot of excuses about going to the gym in the past. It might hurt. I might see someone I know. It is hard to find time. It is hard to get a good locker. And on and on. The truth is they were all just that, excuses. If I am really determined to be a better me, then it shouldn’t matter who sees me, or which locker I use. And if it hurts the first few times, I know it will hurt less in the future if I stick to it.
So, there you have it, my progress from last week’s goals, and my new goals for this week.