Small steps to big fitness
A little goes a long way
Does your New Year’s resolution relate to physical activity or fitness? Maybe you’re thinking in terms of a full-scale fitness renovation or whole body overhaul. If so, how does 2 percent sound?
We’re talking lifestyle change, not milk. Yes, it sounds counterintuitive, but 2 percent change is the key to full-on success, says Dr. Edward Phillips, Director of the Institute for Lifestyle Medicine at Harvard Medical School in Boston, Massachusetts. That’s because small steps are achievable and sustainable, and lead to big results.
Maybe you want to bench-press your body weight or run a 5K without stopping. Whatever your ultimate goal, consistent, small, incremental improvements are the way to get there, says Greg Wells, Assistant Professor in Kinesiology and Physical Education at the University of Toronto in Ontario. To take the first step in the process, scale down your goal or plan. No calculators required.
“If your goal is to go to the gym every day of the week for two hours a day, ask how confident you are that you’ll stick to that plan for the next 3—4 weeks,” says Dr. Phillips. “If your confidence level is low, think about dialing it back and going to the gym three times a week for an hour, or going to a Zumba® class once a week as a start. What’s your confidence level in that? It’s easier and probably more attainable to attack and achieve the smaller goal first.”
For encouragement along the way:
- Ask friends for positive feedback.
- Post your goal and progress on social media.
- Download a fitness tracking app that will remind you how well you’re doing.
- Keep a notebook for tracking your goals, plans, and workouts.
Small steps work for most students
Here’s what college students said about smaller vs. larger goals in a recent Student Health 101 survey.
- Never tried smaller goals: 17%
- Tried smaller goals but they weren't easier: 8%
- Small goals are easier for me: 62%
- Larger goals don't work for me, but I still try: 4%
- Larger goals work better for me: 10%
Take the 2% revolution resolution
Here’s how students are taking small steps to fitness
Here’s how students bring small steps to the gym
Small steps in the gym
Shorter workouts, more frequently
“My intention was to go to the gym at least three times a week for about 1.5 hours. I quickly realized that I used the ‘I don’t have time’ excuse too often and never went to the gym once. Instead, my roommate and I decided to wake up early and work out together for 45 minutes. We’re still going strong after eight weeks!”
- Third-year student, university withheld
Sign up for a fitness class
“I enroled in a martial arts class that I attend once a week. It takes so little time, and I made friends with the instructors so I feel guilty when I skip it.”
- Fourth-year student at Nipissing University in North Bay, Ontario
Just one more rep
“Instead of aiming to develop a competition-ready body from day one, I tracked the number of pull-ups, push-ups, and other exercises that I was able to do. This makes every extra push-up an accomplishment to be proud of, and motivates me to keep going and do one more.”
- Fourth-year student at Trent University in Peterborough, Ontario
Quick home gymming
“I do workout videos at home with my mom. It’s a workout plan that is very well known, and it’s only 25 minutes long with one minute breaks between each new workout. I do those during the weekday and then yoga on weekends. If I don’t have enough time (e.g., exam week), I’ll find 10-minute workout videos on YouTube!”
- First-year graduate student at Algonquin College in Ottawa, Ontario
Check out these students’ running plans
Small steps on the road
Intervals
“I really wanted to [run] marathons, so I started running for one minute and walking for one minute for 20 minutes in total every day. Over the next weeks, I started to increase my running time and reduce my walking time. As soon as I reached my goal of running continuously, I made a goal of running longer distances.”
- First-year student, university withheld
One kilometer at a time
“I wanted to run a 10K race so I broke my goal into small steps: 2K, then 3K, and then 4K. I spaced it out; I recorded my progress; and I celebrated my achievements. I ran many 10K races this way!”
- Second-year student at Saint Mary’s University in Halifax, Nova Scotia
Reward yourself
“I wanted to run three times a week. It helped break it down, and I gave myself stickers every time I [ran] to give me motivation.”
- Fifth-year student at the University of Lethbridge, Alberta
Working out with fit friends? Make it manageable
Small steps with friends
Recruit others
“I made a schedule and asked friends to come with me.”
- Third-year student at the University of Waterloo, Ontario
Find a gym buddy
“I love exercise but have trouble going to the gym, so I got a gym buddy. Having a buddy pushed me to be more motivated and really get a routine going.”
- Fourth-year student at the University of Guelph, Ontario
Dance, bowling, sports—even these can start small
Small steps to sports
Improving pace
“I wanted to improve my time in swimming. Instead of aiming to cut off two minutes right away, I aimed to cut off 30 seconds each week. By one month I had already shaved off three minutes!”
- Second-year student at the University of Guelph, Ontario
Strength for speed
“I wanted to increase my sprint speed to play competitive Ultimate Frisbee, so I worked on leg weights and plyometrics three times a week. It worked very well!”
- Fourth-year student at Queen’s University in Kingston, Ontario
Recovery time
“After injuring a ligament in my knee while skiing and having surgery for it, I went to physiotherapy three times a week for six months, and worked out at home twice a week to get back on track with my fitness for figure skating.”
- Second-year student at Dalhousie University in Halifax, Nova Scotia
How students turn big goals into small ones
Small steps to big fitness
Staying consistent
“Consistency is the big goal that I was working toward. I could work out six days a week for two weeks and then fall off the wagon, or I can work out 3—4 times a week consistently for months and successfully increase my strength and endurance this way.”
- Second-year student at Algonquin College in Ottawa, Ontario
Realistic expectations
“Starting out at a pretty unhealthy place made ‘getting healthy’ a very daunting task. I made smaller, attainable goals to work toward, like completing the Couch to 5K program or doing a full chin-up. These tasks contribute to overall fitness, but are smaller goals to aim for.”
- Fourth-year student at the University of Guelph, Ontario
Set up for success
“When I first wanted to get into shape and had the goal of working out regularly, I made myself go for 30 minutes three times a week. I gradually added more time or a fourth day. I also made gradual changes to my diet and have continued to do that, such as drinking more water one week or trying to eat more fruit. Smaller goals are more manageable and help you transition toward your big goal. You’re more likely to achieve it because it will seem less daunting and far away.”
- Third-year student at the University of Guelph, Ontario
The food-workout combo in small bites
Small steps to the food-workout combo
Start with the basics
“Instead of making ridiculous goals of how perfect I want my body to look, I started with the basics. First, I got into a good condition mentally and changed my eating habits. After, I started to walk and then run. When I am ready, I’ll start pushing some weights.”
- First-year graduate student at St. Clair College in Windsor, Ontario
Evolving goals
“I tried going to the gym every other day, which was hard, so instead I tried eating healthy as much as possible and squeezing in a workout or two whenever I could. It was a lot easier that way and much less pressure on myself too.”
- Second-year student at Trent University in Peterborough, Ontario
A realistic plan
“In the past, I tried to change my eating habits and start a exercise program all at once, and gave up a few days in when it got too hard. Now, I am working at changing my eating habits first and slowly adding exercise to my day. For exercise, I am focusing on the proper technique first, and will increase the amount as I go.”
- Fourth-year student at the University of Guelph, Ontario
Student quotes are from a recent Student Health 101 survey.
