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Be physically active

Be Physically Active


Being physically active is crucial for maintaining overall health and well-being. Regular physical activity helps improve cardiovascular health, strengthens muscles, enhances flexibility, and boosts mental health. It also aids in weight management, reduces the risk of chronic diseases, and improves the quality of life. Incorporating various forms of exercise into your daily routine can lead to a healthier, more energetic, and fulfilling life.


  1. Centers for Disease Control and Prevention (CDC) - Physical Activity - Offers guidelines and resources for different types of physical activity for all age groups.
  2. American Heart Association - Fitness - Provides information on the benefits of physical activity and tips on how to get started.
  3. MyFitnessPal - A mobile app to track your physical activities, set goals, and monitor your progress.
  4. NHS - Exercise - Features a variety of workout plans, from beginner to advanced levels, and tips for staying active.
  5. YouTube - Fitness Blender - A YouTube channel offering free workout videos ranging from HIIT to yoga and strength training.

Example SMART Goals

  1. Walk 10,000 steps every day for the next 3 months to improve overall cardiovascular health and increase daily physical activity.
  2. Complete a 30-minute strength training session three times a week for the next 4 months to build muscle mass and improve overall strength.
  3. Participate in a 5K run within the next 6 months by following a structured running program, gradually increasing running distance and endurance.
  4. Attend a one-hour yoga class twice a week for the next 5 months to improve flexibility, balance, and mental well-being.
  5. Reduce body fat by 5% in the next 4 months through a combination of daily aerobic exercises and a balanced diet.

Example Habits

  1. Take the stairs instead of the elevator whenever possible to increase daily physical activity and promote cardiovascular health.
  2. Schedule workouts in your calendar to ensure consistent exercise and prioritize physical activity.
  3. Join a sports team or fitness class to stay motivated and make exercise a social activity.
  4. Use a standing desk or take walking breaks during work hours to reduce sedentary time.
  5. Set a reminder to stretch and move for a few minutes every hour to break up long periods of sitting and keep muscles active.

Note this information is not a substitute for a professional advice and varies from person to person.