Summer’s here, and I’m kicking off the season with a personal challenge: to get outside more and hit a movement goal every day. Staying motivated isn’t always easy, so this summer, I’m boosting my ambition by tracking my daily activity and setting goals that keep me moving—and having fun while I’m at it!
Movement Tracker Options
For Christmas, I was gifted an Apple Watch, and while it’s been gathering dust on my shelf most days, I’ve decided to brush it off and wear it every day from June through August.
There are a multitude of fitness trackers available for tracking exercise — some other popular ones include the Galaxy Watch, FitBits, and now, even Oura Rings (yes, a piece of technology you can simply wear as a ring on your finger!).
There are also phone apps you might not even know you already have for tracking steps — like the Health app on Apple phones and Android's version, Google Fit. Or, for even better accuracy, you can opt for a good old-fashioned pedometer.
Tips For Setting Goals
There are a number of goals you can set for yourself and ways to track your movement.
(Disclaimer: The information presented is educational and may not suit an individual’s particular health situation. Always check with a licensed healthcare professional before beginning a new exercise program.)
Here are some goals you may want to consider:
- Steps or Distance: Probably the easiest and most common way to track your movement each week is by tracking your steps or distance walked. Calculate what is right for you, and how many days a week you’d like to meet this goal.
- Exercise: Consider how much you’d like to exercise each week, such as 15 minutes a day or an hour twice a week.
- Movement ‘calorie’ goals: Whether using a device to track your movement, or opting to calculate an estimate after a workout, this is a good way to make sure you’re staying on track with your health journey.
- Stand: Staying stationary for long periods isn’t great for your health. Try setting a goal to stand up for a couple of minutes once every hour.
- Heart Rate Zones: Some fitness devices calculate your heart rate zone—five levels that reflect workout intensity. The American Heart Association has more information on target heart rate zones, including maximum and resting heart rate guidelines. Starting with time in the light or moderate zones can help build endurance and support heart health. As your fitness improves, you can gradually aim for short bursts in higher zones to challenge yourself and continue making progress.
- Floors Climbed/Elevation Gain: Some trackers count how many flights of stairs you climb or the total elevation gain during hikes or walks. This is also a great way to build strength and cardiovascular health.
When setting goals, remember to:
- Make Sure Your Goals Are Attainable: If you’re unsure where to start, begin small and revise your goals as you progress. You’re more likely to stick to your plan when you can meet your goals. Apply the SMART method.
- Celebrate Your Wins: Just because you didn’t meet your goal one day doesn’t mean you should quit! Plan for rest days, and celebrate each day you succeed.
Motivation From Challenge
I'm just getting started with my challenge, but wearing my fitness tracker and hitting a daily goal has kept me motivated—even on days I might have fallen short. I’ve found that tracking progress can spark momentum. A little extra movement can push you to your goal, and every small win makes it easier to keep going!
(Disclaimer: The appearance of any trade name in this material is not an endorsement or recommendation of that product.)
Nikki Brahm is a Communications Specialist at TOPS and a Contributing Editor for TOPS News. Outside of work, she enjoys yoga, reading, snuggling with her cat, Nova, cooking new recipes and soaking up the summer sun along Lake Michigan.
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