Why is it important that we monitor our physical activity levels? 为什么我们监测锻炼水平真的很重要呢？
–There’s increasing scientific evidence that monitoring our physical activity, helps us stay more active, and perhaps more importantly, become more active.
越来越多的科学证据表明，通过监测我们的身体活动， 它可以帮助我们保持做更加运动，也许更重要的是，可以变得更加活跃。
It seems that monitoring our physical activity tells us how active we are, and how that compares to where we want to be.
看来，通过监测我们的身体活动， 它可以告诉我们我们的活跃程度，以及与我们想要达到的状态相比如何。
The M in SMART Goals stands for Measurable, and monitoring our physical activity is what makes it measurable. SMART 目标中的 M 代表可 衡量，而监测我们的体育锻炼才是可以衡量的原因。
What is the best way for me to monitor my physical activity levels?
监测体育锻炼水平的最佳方法是什么？
–It depends on what type of physical activity it is that you want to monitor. Well, the easiest way to monitor any activity is with a diary. The main thing is if you do it routinely, it will be more effective. That’s it.
这取决于你要监测的是哪种类型的体育活动。 监视任何活动的最简单方法是使用日记。 最主要的是，如果你经常这样做，效果会更好。 仅此而已。
The crucial thing is to set the goal that’s most appropriate for you and have short-, medium-, and long-term targets that you can work towards and see your progression. 关键是设定最适合你的目标， 并设定短期、中期和长期目标，你可以努力实现这些目标，并看到自己的进展。
Goal setting theory has a long history with clear evidence of the benefits of goal setting in many areas, such as enhancing work productivity and improving sports performance.
目标设定理论有着悠久的历史，有明确的证据表明， 目标设定在许多领域都有好处，例如提高工作效率和 改善运动表现。
So setting good goals helps to focus and energize us to change our behavior. 设定良好的目标有助于集中精力，激发我们改变行为。
SMART is an acronym that provides us with useful guidance in setting effective goals that will help us change our behavior. SMART是一个首字母缩略词，它为我们提供了有用的指导 ，帮助我们设定有效的目标，从而帮助我们改变行为。
S stands for specific.
People who set specific and precise goals do better than those who set their best goals or general goals. So instead of, I want to be more active, think about how that can become something specific that you can actually commit to. For example, you can say, this week, I will walk 15 minutes of my journey to work in 3 days.
S，代表具体。
设定具体和精确目标的人比设定最佳目标或总体目标的人做得更好。 因此，与其说我想更加活跃，不如考虑如何才能成为你真正可以承诺的具体事情。 例如，你可以说，本周，我将在3天内步行15分钟去上班。
M is for measurable.
Goal setting is motivational, we need to know when we are successful. Being able to quantify our goals helps. This may be, for example, 8,000 steps assessed by a pedometer, or counting the number of days that you walk for 15 minutes to work.
M 表示可测量。 目标设定是激励性的，我们需要知道何时成功。能够量化我们的目标会有所帮助。 例如，这可能是由计步器评估的8,000步，或者计算你步行15分钟才能工作的天数。
A is for agreed.
This could simply be that you consciously agreed with yourself or you may discuss your goal with someone else. The important point is that you’re happy with the goal. Write it down as a commitment to yourself.
A 表示同意。 这可能只是你有意识地同意自己的看法，或者你可以与其他人讨论你的目标。 重要的一点是你对目标感到满意。 把它写下来作为对自己的承诺。
R is for realistic.
Aim for goals that are achievable, but slightly challenging. Don’t set yourself up to fail with a really difficult goal, but do challenge yourself to make a change. For many people, setting a goal that they will run every day for an hour may not seem realistic, especially if they have never run before been sedentary for a long time, recovering after injury, or living with a chronic condition. A more realistic goal may be walking 15 minutes daily after lunch or walking 3 times a week to work for 20 minutes.
R 代表现实。 瞄准可以实现但稍微具有挑战性的目标。 不要让自己为一个非常艰难的目标而失败，但一定要挑战自己去做出改变。 对于许多人来说，设定每天跑一个小时的目标似乎并不现实，特别是如果他们以前从未跑步或久坐不动 ，受伤后恢复过来或患有慢性病。 更现实的目标可能是每天午饭后步行15分钟，或者每周步行3次每次20分钟去工作。
T is for time-phased.
Start with a goal for this week and then set a goal for today that will help you achieve your weekly goal. Tomorrow, set another goal.
T代表时间分段。
从本周的目标开始，然后为今天设定一个目标，这将有助于你实现每周目标。 明天，再设一个目标。
These daily goals are stepping stones to achieving your weekly goal. Your weekly goals are a stepping stone to something even bigger. Over time, review your goals so that they are still SMART.
每日目标是实现每周目标的垫脚石。 每周目标是迈向更大目标的垫脚石。 随着时间的推移，查看目标，使其仍然SMART。