No matter what your exercise goal is, making a clear plan can help you have more success.
Follow these steps to create your plan. Then bring this sheet when you visit your doctor so you can talk about your plan together.
Step 1: Know your why.
Why does this goal matter to you? Make sure it's something you really want to do. If you can be clear about your purpose, and it's value to you, you're more likely to succeed.
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Step 2: Set a specific long-term exercise goal.
What's a goal that you want to reach in about 6 to 12 months? It can be big or small, and everyone's will look different. Do you want to walk a couple of miles? Run a half marathon? Whatever you choose, make it specific so you know what you're working toward.
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Step 3: Set your short-term goals.
What smaller steps can help you reach your long-term goal? Here's an example. Say you want to be able to walk 5 miles 6 months from now. Start with shorter walks first. Then add more distance week by week. Short-term goals help you see progress along the way. And they help you build up to your long-term goal.
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Step 4: Prepare for slip-ups or setbacks.
What might make reaching your goal hard at times? Could it be things like time, money, or tricky feelings about exercise from the past? Think ahead about ways you might handle challenges and keep going.
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Step 5: Plan for support and rewards.
Who can help you meet your goals? Maybe friends, family, or a walking buddy? And how will you celebrate successes? A movie, a special meal, or even an hour to yourself can be a treat. Plan rewards that motivate you.
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Step 6: Review with your doctor.
- Are there any health problems I need to keep in mind?
- Are there any special tests I need before I start an exercise program?
- Are there any exercises I need to avoid?
- What exercises are safe for me that I know I'll enjoy?
- Aerobic exercises: How often and how long
- Flexibility exercises: How often and how long
- Strength and balance exercises: How often and how long
- Are there any warning signs I need to watch for?
- Should I take my pulse when I exercise? If so, what range is best for me (target heart rate)?
- Should I change the time I take my medicines?
- Other questions
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Step 7: See your success.
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Creating this exercise plan is your first step to success. Post it in a place where you'll see it, and revisit it as you meet your goals. Nice work!
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Credits
Current as of: February 27, 2026
Current as of: February 27, 2026