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One of the best ways to get and stay physically active is to set goals.

The most effective goals are based on the S.M.A.R.T. formula, that is, they are goals that are specific, measurable, attainable, realistic and time oriented.

If you want to become more physically active, set S.M.A.R.T. goals.

Goals that follow the S.M.A.R.T. approach can help you become more active, reach a healthy weight, and increase your fitness level and endurance.

If you want to become more physically active, set S.M.A.R.T. goals. Follow your goals and chart your progress by recording your time, distance and effort for each session of activity. By taking small, realistic steps and tracking your changes over time, you will be more likely to meet or exceed your goals.

Once you reach your goal, remember to recognize and reward yourself for all you have accomplished. Get a massage, indulge in a long soak in the tub or replace your old running shoes. It's important to treat yourself when you reach an important milestone.

Get S.M.A.R.T

S - specific
M - measurable
A - attainable
R - realistic
T - time oriented

S.M.A.R.T Goal: To Become More Active

Specific: Walk for 30 minutes per day, seven days a week.

Measurable: Time walks, track number of steps taken and keep a daily log.

Attainable: Find a walking partner.

Realistic: To start, walk for 10-15 minutes each day, first thing in the morning.

Time oriented: Reach 30 minutes per session by four weeks. Walk every day after eight weeks.

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The Physical Activity Line (PAL) is a free phone line and online resource to active, healthy living. Call 8-1-1 for trusted physical activity information and professional guidance to help you become more physically active.

Toll Free Number: 8-1-1

Want to find out what how much physical activity is recommended to achieve health benefits or which types of activity you and your family should participate in? The Canadian Physical Activity Guidelines provide specific recommendations for children, youth, adults and older adults on how to get moving and stay active.