Last time we talked about the importance of setting goals. Check in - Why is it important to set goals? (copdfoundation.org) I hope you’ve been thinking about doing that, but maybe you’re finding that it’s not as simple as it might seem. You may know what you want to do, but are asking, “How do I get from here—where I am now… to there—what I want to be able to do?”
To give you the best chance possible of achieving your goal, it helps to break it down into specifics. If your stated goal is “to exercise,” that’s too broad. So, let’s look at examples of two different ways to make it more specific: Who, what, how well, and when? and S.M.A.R.T. Maybe one will work for you!
Who, What, How well, and When?
You can state a specific goal by answering these brief questions:
Who? I
Will do what? Ride my exercise bike five days a week for at least 15 minutes at a time.
How well? With controlled breathing*
By when? March 5 (my birthday!)
*If you have COPD, controlled breathing is essential. No doubt you know it’s possible to push yourself really, really, hard sometimes—but as a result, you might be completely worn out for the rest of that day! It may cause you to have a big drop in your O2 sat (oxygen saturation taken by a pulse oximeter), and/or a dangerous increase in your heart rate. Doing something to that extent is not safe. Pacing and using correct breathing techniques can make all the difference. Follow this link for information and a video: Breathing Techniques | COPD Foundation
S.M.A.R.T.: Specific, Measurable, Agreed upon, Realistic, Time-based
- Specific: I will ride my exercise bike five days a week.
- Measurable: I will double my riding duration from what I am able to do on the first day.
- Agreed upon: This one can help make you accountable to a family member, friend, or health care professional.
- Realistic: It’s hard to know sometimes what’s realistic, and what isn’t. Your doctor or a health care professional in pulmonary rehabilitation can help with this.
- Time-based: By March 5, my birthday!
Goal Setting in Pulmonary Rehabilitation
When I was working in pulmonary rehab, patients sometimes said, “I don’t understand it. I can come here and walk for 20 minutes on the treadmill, non-stop, without a problem. But then when I try to walk into a store, I’m so short of breath!” In pulmonary rehabilitation you can learn pacing and how to use special breathing techniques correctly. You may also find out about ways to help you do more with less shortness of breath in life outside the gym.
The exercise you do at pulmonary rehab should help you get closer to achieving your functional, or personal, goals—activities that are important and meaningful to you. Follow this link to the COPD Foundation’s Guide for Better Living on exercise, including information on pulmonary rehabilitation. COPD Foundation Educational Materials
Betty says: “I want to be able to go out for lunch with my daughter—to walk from the parking lot into the Main Street Diner without gasping for breath.”
This is a short-term functional goal—something Betty would like to do soon.
Ken says: “I want to be here long enough to see my grandchildren graduate from college.”
This is a long-term functional goal.
Jennifer says: “I want to walk down the aisle at my nephew’s wedding next year instead of being pushed in a wheelchair.”
This is an event-related functional goal.
Which method of setting a goal might be best for you? Do you have a specific functional/personal goal in mind? Have you ever set a goal? If so, what did you learn? What would you do differently next time?
Here’s a homework assignment…Start thinking about goal setting for 2022. Share with us, if you like, on our last Wednesday check in of this year, December 29, 2021. (Next week we’ll have a special, fun, holiday check in!)
Let’s talk! I look forward to hearing from you!