The SMART way to set fitness goals

Experts agree that goals are good motivation to stick with an exercise program. But how do you set one that's right for you?

"Goals should be established based on your current level of activity and fitness," says Michael Rogers, a specialist in senior fitness at Wichita State University in Kansas. "If one can already walk around the block five times, there's no sense making that a goal. For someone who can't walk around the block, there is no sense setting a marathon as the goal."

Rogers says the characteristics of goals can be expressed in an acronym, SMART. Goals should be: Specific, measurable, attainable, relevant and time-dependent. (There should be a time frame for attaining the goal.)

Using those criteria, Rogers, says, "A good goal might be to say, 'After eight weeks of strength training, I will be able to walk up and down a flight of stairs 3 times,' or 'After six months of jogging, three days a week, I will be able to complete a 5K race.'  "