Health and Fitness Goals Archives

HEALTH AND FITNESS GOALS

Setting and achieving good health and fitness goals is key to enjoying life. Factors impacting health and fitness that you can control include:

Exercise
Food / Diet
Sleep
Smoking
Alcohol / Drugs
Living and Working Environment

You can set life list goals for good health and fitness that encompass any of these factors.

Exercise

Regular exercise and physical activity are essential for just about everyone, including older adults. There are four primary categories, and each is offers its own benefits.

Flexibility exercises are for stretching your muscles and can help your body to stay limber
Endurance, or aerobic, activities help to increase your breathing and heart rate. Examples include hiking, brisk walking, jogging, dancing, swimming, and biking.
Balance exercises help you to avoid falls.
Strength exercises keep your body firmer and make your muscles stronger. Using resistance bands and lifting weights can improve your muscle tone and build strength.

If you are just beginning and have not been active, start slowly and work up to a higher level over time. Your age and health affect the amount of exercise you need and can manage. Talk with your doctor or health care provider on what is right for you.

Table of Sample Health and Fitness Goals

The following table provides some health and fitness goal ideas to get your mind going.

Cardio	Endurance	Physique
Walk briskly for twenty minutes four times per week	Track vital metrics regularly – daily: resting and active heart rate, time exercising, recovery time. – at doctor visits: cholesterol, blood sugar, blood pressure	Achieve target weight, waist size, and/or other metric within set timeframe
Run on a treadmill for thirty minutes three days per week	Establish specific fitness goals, that are measurable, reasonably attainable, and time-bound	Be able to fit in [target size] clothes within set timeframe
Ride an exercise bike for thirty minutes three days per week	Set speed-up and slow-down intervals in training routine	Straighten posture
Run in a 5k, 10k, or longer distance event	Use a Fitbit or other activity watch to track performance and body metrics in real time	Improve shapeliness
Join a local bike riding club	Train for and participate in a triathlon, iron man or woman, or other endurance competition	Add firmness and tone

Strength	Disease Prevention	Aging Well
Perform 15-rep lifts targeting various muscle group for at least 30 minutes, two days per week	Get enough rest. Sleep at least [x] hours per night within designated band of time.	Set and follow an established work-out routine, and keep track of activity and progress
Do 25 push-ups, 25 sit-ups, and 25 squats four days per week	Quit or significantly reduce life-harming habits, such as smoking, consuming alcohol and/or doing drugs	Do at least one thing that makes you happy each day
Perform work out routine using medicine balls, resistance bands, and other resistance equipment for 30 minutes, two days per week.	Take regularly scheduled time off each week, month, and year.	Strive to show respect for yourself and others each day
Track and periodically increase weights lifted or band resistance used	Identify and remove stress causing people and events from your life	Take walks for pleasure, not just exercise
Regularly perform different exercises or variations of exercises to create muscle confusion and avoid stagnation or getting in a rut.	Actively identify and avoid situations that will put you in contact with hazards or sick people. Practice good hygiene and germ prevention techniques	Actively seek to find the good in everything. Remember that growth does not occur without some effort or a trial to overcome.

Flexibility, Agility, and Balance	Eating Well	Attitude
Complete one hour of yoga, tai chi, or Pilates, at least two days per week	Drink a targeted amount of water each day	Make fitness a part of every day life. Set goals, and track activity daily
Do thirty minutes of stretching at three days per week. Alternatively, do five minutes of stretching at regular time every day, making sure all body areas repeatedly covered each week	Each at least two fruits and/or vegetables per day	Stay focused on the positive. Shed negative emotions and toxic people. Don’t sweat the small stuff, and realize that most of it is small stuff
Put on both socks from a standing position each day	Consume appropriate amount of protein and complex carbohydrates dependent on you size, gender, body type, etc.	Maintain strong social relationships with spouse, partner, offspring, siblings, friends, and people at your church, or club, or other organization
Perform neck rotation and stretching exercises each day	Limit junk food to two snacks/food items per week	Try and learn at least on new thing per week
Use a high-density foam roller to aid stretching at least once per week.	Avoid intake of foods that contribute to constipation, digestive issues, or incontinence	Keep an active mind: do puzzles and crosswords, math in your head, and other brain stimulators

Representative Sampling of Products to Help You Achieve Your Health and Fitness Goals

Below is a sampling of products, services, and equipment to help you achieve your heath and fitness goals. Click on the links to find out more information, see other products selections, and if you like, to make a purchase from one of our providers.

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