Realistic Goal Setting Helps People Stick with Exercise

[Guest guest]

Realistic Goal Setting Helps People Stick with Exercise

04 Jun 2005 Medical News Today

Small, achievable goals may be more effective in helping sedentary

adults maintain fitness programs than more challenging goals. Results

of a study of sedentary adults who set varying levels of fitness

goals for an eight-week period were presented today at the 52nd

American College of Sports Medicine (ACSM) Annual Meeting in

Nashville, Tenn.

Seventy-eight people were involved in the study: 48 women and 30 men,

ranging in age from 30 to 58. All were inactive when they began the

study. At the start of the research project, participants wore

pedometers to measure the number of steps they took each day. This

gave researchers a baseline number for each participant, which was an

average of 5,510 steps per day. The people in the study were then

randomly assigned to one of two groups. One group was given a goal of

10,000 steps a day. The other group was given a goal of increasing

the number of daily steps by 2,500 over their baseline. A control

group was also measured at the start of the study, but not given a

goal to increase steps.

At the end of the eight-week study, both groups with goals to

increase steps showed significant improvement in daily activity, as

compared to the control group, which had no significant increase in

activity. Those who set a goal of 10,000 steps per day averaged an

increase of 3,036 steps over their baseline. Those with a goal of

adding 2,500 steps had an increase of 2,879 steps each day.

" What's most interesting is 42.3 percent of the people who set the

smaller goal, increasing steps by 2,500, were able to stick to their

goal on four out of seven days in the eight-week study, " said Mark

, M.Ph., lead researcher. " Only 15.4 percent of those who had a

goal of taking 10,000 steps per day met this goal on four days out of

seven in the study period. "

points out that the goal of taking 10,000 steps a day is widely

promoted as a measure of moderate physical activity. With the growing

popularity of pedometers, many people use this 10,000 step number as

a goal.

" Based on our study results, smaller goals, such as increasing daily

steps by 2,500 steps at a time, might in fact be a more effective way

to help people not only reach a desired physical activity goal, but

also stick with it. "

ACSM's 52nd Annual Meeting is going on now at the Gaylord Opryland

Resort and Convention Center. For more information on the event, or

to speak with ACSM Communications and Public Information staff,

please call (615) 458-0996.

The American College of Sports Medicine is the largest sports

medicine and exercise science organization in the world. More than

20,000 international, national, and regional members are dedicated to

promoting and integrating scientific research, education, and

practical applications of sports medicine and exercise science to

maintain and enhance physical performance, fitness, health, and

quality of life.

NOTE: The conclusions outlined in this news release are those of the

researchers only, and should not be construed as an official

statement of the American College of Sports Medicine.

FOR MORE INFORMATION: ACSM's 52nd Annual Meeting takes place June 1-

4, 2005. After June 4, please call the ACSM Communications and Public

Information office at (317) 637-9200 ext. 117 or 127.

http://www.acsm.org