{"id":14914,"date":"2022-02-26T04:18:15","date_gmt":"2022-02-26T04:18:15","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=14914"},"modified":"2022-03-11T06:45:39","modified_gmt":"2022-03-11T06:45:39","slug":"how-to-create-achievable-goals-to-help-you-on-your-heart-health-journey","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/02\/26\/how-to-create-achievable-goals-to-help-you-on-your-heart-health-journey\/","title":{"rendered":"How to create achievable goals to help you on your heart health journey"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Here\u2019s some much-needed positive news: improving heart health does not have to be as complex or intimidating as many people believe. By taking simple steps each day, you can lower your risk of heart disease and chronic illness considerably.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the easiest ways to do this is to set <\/span><a href=\"https:\/\/goalsetting.org\/smart-goals\/ges-disadvantages\/#:~:text=SMART%20Goals%20Definition%3A%201%20Specific%3A%20Precise%20in%20nature.,on%20which%20you%20are%20working.%20More%20items...%20\"><span style=\"font-weight: 400;\">SMART goals<\/span><\/a><span style=\"font-weight: 400;\">. Unlike a typical goal of \u201cI\u2019d like to lose weight,\u201d SMART goals give you an action plan in marking out the key goal posts of your heart health journey.<\/span><\/p>\n<h2>What are smart goals?<\/h2>\n<p><span style=\"font-weight: 400;\">SMART is a system for breaking down goals and objectives into manageable and measurable steps. This allows you to eliminate the difficulties that can arise from setting vague goals or trying to achieve too much at once.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-14915\" src=\"https:\/\/ovadiahearthealth.com\/old-site\/wp-content\/uploads\/2022\/02\/image-ovadia.png\" alt=\"\" width=\"400\" height=\"398\" srcset=\"https:\/\/ovadiahearthealth.com\/old-site\/wp-content\/uploads\/2022\/02\/image-ovadia.png 854w, https:\/\/ovadiahearthealth.com\/old-site\/wp-content\/uploads\/2022\/02\/image-ovadia-300x298.png 300w, https:\/\/ovadiahearthealth.com\/old-site\/wp-content\/uploads\/2022\/02\/image-ovadia-150x150.png 150w, https:\/\/ovadiahearthealth.com\/old-site\/wp-content\/uploads\/2022\/02\/image-ovadia-768x764.png 768w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Take a second to think about New Year\u2019s resolutions and how people usually set them: \u201cI want to join the gym,\u201d \u201cI want to lose weight\u201d or \u201cI want to read more books.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these are all commendable goals, the problem is that they\u2019re not specific. What do you want to do in the gym? How much weight do you want to lose, by when? How many books would you like to read by the end of the year?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By contrast, a SMART goal is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Specific: \u201cI want to lose weight and fit into my old clothes\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Measurable: \u201cI need to drop 6 inches from my waist\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achievable: Losing 6 inches is more achievable than trying to drop 100lbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relevant: The goal needs to be in accordance with your larger values, which losing weight to improve heart health does<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time based: \u201cI want to lose the 6 inches within 3 months\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This level of specificity is the difference between success and failure, so the SMART approach can prove incredibly useful for heart disease prevention, as although the lifestyle changes one must make to increase cardiovascular health are easy, it can feel intimidating to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And as a benefit, your journey to better heart health will ultimately have you address many of the <\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/risk_factors.htm\"><span style=\"font-weight: 400;\">risk factors for heart disease<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/10\/10\/our-healthy-blood-pressure-guide\/\"><span style=\"font-weight: 400;\">High-blood pressure<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming tobacco, alcohol and caffeine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary lifestyle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Anyone working for heart disease prevention will need to address all of these factors, but it\u2019s very daunting to set out to reverse diabetes, or stop being obese, or change your lifestyle drastically. SMART goals allow you to make gradual changes and track your progress, making this a far easier, and more successful, route to improved heart health.<\/span><\/p>\n<h2>How to set SMART health goals<\/h2>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve discussed how SMART goals work, let&#8217;s look at some examples of SMART goal setting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could set yourself the goal of losing weight, but this alone may prove difficult to stick to as you have set no specific markers or time frame for this goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the SMART technique, you could aim to lose 5lbs a month until you reach a target of either a specific weight or waist size. This version of the goal gives you a time scale as well as regular goal posts to check that you\u2019re on track.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are <\/span><a href=\"https:\/\/itsallyouboo.com\/smart-health-goals-examples\/\"><span style=\"font-weight: 400;\">many smaller goals that you can break your journey to improved heart health into<\/span><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise for 30 minutes a day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These goals are all far easier to measure and stick to than wide, unspecific goals. And by using the SMART method, you can easily track your progress to better heart health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving SMART goals<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you understand how SMART goals work, you can look to implement them to achieve success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It all starts with making small tweaks to your <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/11\/07\/strategi\"><span style=\"font-weight: 400;\">daily routine<\/span><\/a><span style=\"font-weight: 400;\"> that will help you to achieve the goal you have set for yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take the goal of exercising for 30 minutes a day as an example. Instead of trying to find a solid 30-minute gap in your busy schedule, you could break it down into a number of small sessions each day that can easily fit around your current routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 10 minute walk after breakfast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 minutes of <\/span><a href=\"https:\/\/www.nuffieldhealth.com\/article\/what-is-hiit-training\"><span style=\"font-weight: 400;\">HIIT (high intensity interval training)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 10 minute walk after dinner<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Or even two 15-minute sessions, if that\u2019s easier for you. Ultimately you can break your goals down into whatever format suits you, but what\u2019s important is to create a routine so that you can maintain motivation and make progress toward your heart health goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also remember that SMART goals help to prevent overwhelm. You\u2019re no longer trying to overcome obesity, or avoid eating junk food. Instead, you\u2019re simply adding a little walking to your day, or replacing chocolate bars with a healthier alternative. In other words, you\u2019re focusing on the <\/span><i><span style=\"font-weight: 400;\">system <\/span><\/i><span style=\"font-weight: 400;\">instead of fixating on the desired results.<\/span><\/p>\n<h2><b>The importance of heart disease prevention<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Perhaps the biggest issue with healthcare in the modern world is that more focus is put on the treatment, rather than prevention, of chronic illness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can see the damage this approach has had in the fact that <\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/facts.htm\"><span style=\"font-weight: 400;\">heart disease accounts for 1 in 4 deaths in the US.<\/span><\/a><span style=\"font-weight: 400;\"> The truth is, improving your heart health is up to you, but the conflicting advice we hear every day can make it difficult to know what steps to take.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to remove all the confusion and doubt, and learn my simple 7-step system for becoming truly healthy, my book <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/books\/\"><i><span style=\"font-weight: 400;\">Stay Off my Operating Table<\/span><\/i><\/a><span style=\"font-weight: 400;\"> is for you.<\/span><\/p>\n<p><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/books\/\"><span style=\"font-weight: 400;\">Get your copy here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here\u2019s some much-needed positive news: improving heart health does not have to be as complex or intimidating as many people believe. By taking simple steps each day, you can lower your risk of heart disease and chronic illness considerably. One of the easiest ways to do this is to set SMART goals. Unlike a typical &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/02\/26\/how-to-create-achievable-goals-to-help-you-on-your-heart-health-journey\/\"> <span class=\"screen-reader-text\">How to create achievable goals to help you on your heart health journey<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"brizy-blank-template.php","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[54,8,14,55],"class_list":["post-14914","post","type-post","status-publish","format-standard","hentry","category-blog","tag-health-goals","tag-heart-disease","tag-heart-health","tag-smart-goals"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to create achievable goals to help you on your heart health journey | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to create achievable goals to help you on your heart health journey | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Here\u2019s some much-needed positive news: improving heart health does not have to be as complex or intimidating as many people believe. 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