By Andréa Kristoff, PT
A great way to be able to increase your activity level and make progress after bariatric surgery is to set and track your goals. Goal setting involves developing an action plan to motivate and guide a person toward their goals. Initially, take the time to perform a self-assessment to determine where you are starting and what end goals you would like to achieve and write them down. Start with only a few goals to work on, that you can easily remember. Next thing to consider when setting goals is to make them SMART. This means set goals that are: Specific, Measurable, Achievable, Realistic, and Time-bound (have a specific end time). Based on the goals set, map out an action plan that involves specific timeframes, to include short term goals that build up to long term goal achievement. Make sure to check in with these written goals routinely and address new ones that may come up along the way.
Commitment to reaching your goals is key. Each goal must be challenging enough to be motivating but not overwhelming. Goals that are measurable are more motivating, as you can track and see progress toward that goal. It will take focus and concentration on what it will take to achieve the goal. Thus, emotionally committing to the value of the set goal and having a consistent pursuit of achieving the goal will guide you toward success. It is important to anticipate some roadblocks or potential obstacles that may come up along the way. Have a plan ready for when you encounter these obstacles. Some tools that could help improve your success in reaching your goals include 5P’s: having passion, persistence, planning, telling other (select) people, and staying positive. Don’t forget to set rewards for when you accomplish a goal. If you realize that the path toward your goals is an adventure, a competition, an opportunity, and a growth experience, the path is easier to follow, and you remain more positive and steadfast.
If you were to set a goal of being able to walk/run a half marathon, first you should consider if this is a realistic goal. Do you currently walk or run a certain amount of time or distance? If not, then maybe starting with being able to complete a 5K (3.107 miles) is a good mid-term goal. To meet that goal, set smaller short-term goals that build up to that distance. For example, set a goal to be able to walk 2 miles. When that is met, increase up to 2.5 miles, then 3 miles. With these goals met, a time could then be set. For example, walk 3 miles in 60 minutes, then walk 3 miles in 45 minutes. These goals meet the SMART recommendations. So, set some goals, write them down, and get out there and meet them!!
Posted in Bariatric Fitness, Gastric Bypass, Gastric Sleeve