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, 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, “you have to take the first step to start the process,” says Dr. Phillips. No need to get out your calculator. Just take your goal or plan and scale it down.
“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 three or four 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, spouses, and colleagues 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: 12%
- Tried smaller goals but they weren't easier: 7%
- Small goals are easier for me: 65%
- Larger goals don't work for me, but I still try: 5%
- Larger goals work better for me: 11%
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
Ramping up
“When I started, my goal was six days a week. By Tuesday, I had no desire to go. I then started going every Monday. After a month, I went Monday and Wednesday. After a month, Monday, Wednesday and Friday. Now, I go six days a week and have no trouble wanting to go.”
- Third-year graduate student at Park University in Parkville, Missouri
Partial body workouts
“Instead of just working my whole body and getting mad because I ran out of time, I now isolate one part of the body so as to not get overwhelmed.”
- College withheld
Incrementally add time
“I started small, say walking on the treadmill for 10 minutes, then increased my time by 10 minutes every other workout. For disabled people like myself, small goals work best, so you don’t get discouraged and quit.”
- Second-year graduate student, Canada
Five minute rule
“I made a goal of going to the gym every day. Even if I walked around the track for five minutes and went home, I still had to go. I built a habit, and now I usually stay for an hour.”
- Fourth-year graduate student at Northern Illinois University in DeKalb
Gradual graduate running plans
Small steps on the road
Dogged ambition
“Instead of running every day, I began walking with my dog three times a week. Then I aimed to walk with my dog every day, and eventually started running. I get close to my larger goal every day.”
- Second-year student at Pasadena City College, California
Fitness tracking
“While starting to work out, I would run longer and slightly faster times each day. My FitBit/pedometer helped a lot to reach my goal.”
- Third-year graduate student, Drexel University in Philadelphia, Pennsylvania
Time is not a factor
“I gave myself six weeks to run 5K nonstop. I started with mile, regardless of the time it took as long as there was no walking. Each week, I added mile. I ended up running the full distance without having to stop or walk.”
- Third-year graduate student at Florida Atlantic University, Boca Raton
Managing fitness with friends and family
Small steps with friends and family
Fit family time
“As a working mother and graduate student, going to a gym daily is not realistic. Instead, I like to plan hikes with my family on the weekends. Yoga is also great—even my youngest can practice alongside of me!”
- First-year graduate student at Millersville University of Pennsylvania
Peer educators
“I’m a big CrossFitter and working out is in my blood. It does get hard to stay motivated to get into the gym. Going with a buddy sometimes helps get you in there, even on the days your buddy doesn’t come with.”
- Second-year graduate student at the University of Wisconsin-Parkside
Merging fitness, leisure, and errands
Small steps to fitting in
Land and water
“I started at 15 minutes three days a week and gradually worked up. I love being outdoor so I go on hikes and in the winter I swim at least two days a week.”
- First-year student at the Southern Alberta Institute of Technology in Calgary
Recovery time
“After recovering from a shoulder surgery, I had planned to get back to softball as soon as possible. My shoulder didn’t allow for that. So instead, I started slowly getting my shoulder back into shape, and focused on hitting little goals before I was finally able to reach my final goal of playing softball again.”
- Second-year student at the University of Colorado in Colorado Springs
The ordinary stuff
“I try to walk at least two days a week, but when I didn’t make it I would feel like a failure. Instead of being angry with myself for not going to the gym, I try to focus on the little things. I walk to the store as much as possible, but when I do drive, I park as far away as possible. I have lost 46 pounds so far!”
- Second-year student at North Iowa Area Community College in Mason City
15 seconds and counting
“I wanted to start a yoga routine to keep fit, so I aimed for at least one yoga pose for 15 seconds every day. This was easier than doing a 20-minute routine and helped me keep at it.”
- First-year student at Rowan Cabarrus Community College in Salisbury, North Carolina
How students turn big goals into small ones
Small steps to big fitness
Training regimen
“When training for a national Tae Kwon Do competition, I wore weights on my wrists and ankles. I started with 0.2 lbs. and slowly increased the weight until I wore 3 lbs. per limb. That, combined with a rigorous training regimen and more protein than I ever want to eat again, won me first place.”
- First-year graduate student at the University of Wisconsin-Stout
Pedal pusher
“I wanted to bicycle a long distance, but I knew I wasn’t capable of doing it physically and mentally without training. I started small—10 km, 15 km, 30 km—to ultimately doing 90-100 km rides. As a result, I was able to ride from Vancouver to Calgary.”
- Fourth-year student at the University of Victoria, British Columbia
Squat challenge
“I started with the 30-day squat challenge. I printed it out calendar-style and crossed off each day. My goal was to make it through the month and then continue afterwards. I have stuck to my plan for 2 months!”
- Third-year student at Rappahannock Community College, Virginia
The food-workout combo in small bites
Small steps to the food-workout combo
Gradual goal-getting
“I wanted to make sure I was eating healthy and going to the gym regularly. I started with one or two healthy meals a day and one or two workouts a week. I was then able to slowly reach the goal of at least two healthy meals a day and only eating out on weekends, and making three or four trips to the gym per week.”
- First-year graduate student, Southern Illinois University in Carbondale
Small steps eating plan
“I have been working towards losing a little weight while also trying to maintain the muscle I have gained in the gym. I am slowing working a diet into my regular meals, and should be on the full diet within a month or two. So far, it is working well.”
- First-year student at Rowan Cabarrus Community College in Salisbury, North Carolina
Less junk, more gym
“I aimed at eating healthier by replacing junk foods with fruits and vegetables, along with going to the gym once or twice a week.”
- Third-year student at Millersville University in Pennsylvania
Student quotes are from a recent Student Health 101 survey.
