Ask the expert: How to create an exercise routine that works

MANSFIELD — Do you really need to take 10,000 steps a day? How do you decide which fitness apps and programs are reputable?

We asked exercise physiologists to answer these questions and more. Below are their responses, lightly edited for clarity and length.

How to set SMART goals

Richland Source: In your opinion, what are some of the best New Year’s resolutions people can make for their health in terms of physical fitness?

Emily Freeman, OhioHealth Exercise Physiologist: The best health or wellness resolution one can make in 2025 is not actually a resolution, but rather a goal. Whether you are looking to improve your stamina, gain muscle mass, lose 15 pounds, run a 5K or eat more vegetables, a good resolution must be followed with a goal. Without goal setting, even the best New Year’s Resolution is likely to fail.

Goal setting may be one of the most important steps in achieving a desired resolution. Without goals, there is nothing to strive toward, nothing to reach and nothing to accomplish. Progress is great, but what are you progressing toward if you have no end goal in mind? Furthermore, how can you ensure you are setting realistic and achievable goals? To do this, I recommend setting S.M.A.R.T goals.

• S – Specific (What, exactly, do you want to accomplish?)
• M – Measurable (How do you measure this goal?)
• A – Achievable (How will you achieve this goal? Is the goal doable? Do you have the necessary skills/resources?)
• R – Relevant (How does the goal align with other goals? Why is the result important?)
• T – Time-Bound (What is your time frame for accomplishing your goal?)

Here is an example of a S.M.A.R.T goal related to weight loss. 

• S – Specific
  • I want to become healthier by losing 20 lbs.
• M – Measurable
  • I will measure this goal by tracking weight lost in pounds (lbs).
• A – Achievable
  • I will achieve this goal by improving my dietary habits and exercising for a total of 150 minutes per week. I will break this up into five days per week for 30 minutes each.
• R – Relevant
  • It’s important because it will help me reach my overall goal of becoming healthier.
• T – Time-Bound
  • The deadline for my goal is May 1, 2025

Putting it all together, here is our S.M.A.R.T goal in action: I want to improve my health by losing 20lbs before May 1, 2025. I will do this by making healthier diet choices and exercising five days per week for thirty minutes each.

If you have a health goal you would like to reach and still don’t know where to start, the OhioHealth Fitness Center has just the thing for you. Schedule a fitness consultation and program design appointment with an exercise physiologist for expert guidance. For more questions, please contact the OhioHealth Ontario Health and Fitness Center at (419) 526-8900.

Choosing weights and step count goals

Richland Source: How do I decide whether to use machine or free-weights?

AJ Beddow, OhioHealth Exercise Physiologist: There really is no wrong answer. Both free weights and machines can be used for strength training.  Machines offer the benefit of targeted muscle training, and for individuals with balance issues, machines can offer a degree of safety as well.  Free weights require more coordination and focus on correct form, but the added focus on coordination leads to greater activation of multiple muscle groups. 

Generally speaking, the best decision would be to engage in a bit of both free and machine weight training; but if you’re newer to strength training or if balance is an issue, machine weights would be the place to start. 

Richland Source: Is 10,000 steps a day really the number we should be aiming for? If not, what is?

AJ Beddow, OhioHealth Exercise Physiologist: Although 10,000 steps is a popular goal, it is not the required amount to reap health benefits from walking. The CDC recommends adults get at least 150 minutes a week of moderate intensity exercise. Ten thousand steps is roughly equivalent to five miles. 

If an individual walks at a speed of 3.0 miles per hour, they can walk five miles in approximately an hour and 40 minutes!  Therefore, a more realistic number of steps to hit per day with the goal of achieving 150 minutes of moderate intensity activity per week would be around 2,000-2,500 steps (between one and 1.5 miles). 

Additional resources

Richland Source: There are a lot of wellness apps, programs, and influencers out there. What advice do you have for folks as they are deciding which advice to follow?

Shelby McGarvey MS, ACSM-CEP, OhioHealth Exercise Physiologist: First, identify what changes you are wanting to make. Is it exercising on a weekly basis, eating healthier food or losing weight? Next, look for apps that target your specific need. For instance, I enjoy using MyFitnessPal app to track my food intake because I want to make healthier eating habits. 

Having a surplus of information can be overwhelming when trying to implement a healthy lifestyle. The best advice that I can give is to seek those with an educational background in wellness and hold a certification to back up their expertise. 

Richland Source: Is there anything else you’d like readers to know about physical fitness? Are there any free community resources people can take advantage of?

Emily Freeman, OhioHealth Exercise Physiologist: One of the best ways to reach your goals faster with a higher success rate is by finding a fitness community. Fitness communities offer a supportive and encouraging environment that can help you stay accountable, build friendships and improve both your mental and physical well-being.  You can find fitness communities at local gyms, community centers and even online.  The OhioHealth Ontario Health and Fitness Center invites you to be a part of our fitness community.  Check out some free community wellness classes listed below.  

TAI CHI for Beginners Series- Wednesdays 12-12:45PM

Tai Chi is an ancient Chinese art of gentle, flowing movement that is known for its health benefits.  Regular practice can prevent pain and stiffness, lower blood pressure, improve balance and increase energy.  If you have been curious about Tai Chi, but didn’t know where to start, we invite you to join our 12-week small group work-shop for beginners. In this workshop we will start from the very beginning, break down the forms into easy to learn steps, and create a safe space for you to learn.  Following the 12-week session and learning the TCA 1 set, you will have solid foundation and discover the confidence and relaxation that comes with a Tai Chi practice.  

All Classes are taught by a certified Tai Chi for Health Instructor and equipment is provided.  There is no charge for this class, but registration is required.  

Yoga For Veterans- Saturdays 10:00-11:00AM

This unique class is designed to increase mindfulness and build resilience.  With regular practice, yoga can help relieve stress and cultivate a sense of balance and ease in daily life.  During this one hour class, participants will focus on mindful breathing, gentle movement and posture, deep breathing and gratitude mediation.  

This class is sponsored by the Richland Veteran Mentor Program through the Carl and Annamarie Fernyak Fund of the Richland County Foundation. It’s free and open to active military, veterans and family members.