Set a time and frequency. The simplest goal is to commit to a certain duration of exercise or number of sessions each week. For example: “I will go for a half-hour walk, three times a week.” Just be sure to start slow and build up.
Acknowledge a personal goal. Your goal may be motivated by a desire to achieve certain physical abilities. If you want to be able to walk all the stairs to your office, for example, start with one floor, and add another each week.
Prepare for a special event. If you've got a family reunion, a wedding or a vacation coming up, mark the date on the calendar, and count backwards. Plan your workouts — starting today — as a lead-up to the event so that you feel healthy and fit for the big day.
Train for an event. Plan to participate in an event, and use the lead-up time to become more active and fit. Confirm your commitment by registering now, and work up to your goal.
Rotate your goals. Prevent boredom by adapting your goals on a regular basis. For example, if you want to walk for 45 minutes three evenings a week, change it up after a while and swim or cycle instead. Vary the time and the number of sessions according to the activity.