Setting and achieving good health and fitness goals is key to enjoying life. Factors impacting health and fitness that you can control include:
- Food / Diet
- Alcohol / Drugs
- Living and Working Environment
You can set life list goals for good health and fitness that encompass any of these factors.
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.
|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|
|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
|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.