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.

Showing all 15 results

$749.00
 
  • ZERO IMPACT EXERCISE: Ideal for all fitness levels, the comfortable and naturally-reclined seated position reduces body fatigue and eliminates the stress on the joints and back while still delivering a full fat-burning cardio workout.
  • WHISPER-QUIET, FLUID STRIDE: The unique striding motion protects your knees and joints while engaging near-silent variable magnetic resistance that adjusts with one simple dial.
  • TOTAL BODY WORKOUT: Dual power motion works your upper and lower body simultaneously, engaging all major muscle groups to build strength and burn more calories. Modify the workout by isolating your legs or arms for added intensity.
  • SMART DESIGN: Track progress with the easy-to-read, battery-powered digital console; device stand and water bottle holder; convenient transport wheels.
  • COMMERCIAL-GRADE ENGINEERING: Friction-free linkage system means long-lasting use; 54" x 38" footprint is a low profile addition to your home.
 

AmazonBasics High-Density Round Foam Roller, Black and Speckled Colors

$19.99
AmazonBasics High-Density Foam Roller – 24-Inch A valuable tool when working out, the AmazonBasics high-density foam roller offers exceptional versatility

AmazonBasics Yoga Blocks, Set of 2

$15.29
  • Set of 2 yoga blocks help promote better balance, proper alignment, and deeper poses
  • Made of durable, high-density foam for reliable support and long-lasting performance
  • Slip-resistant surface help ensure a secure hold; round edges for a comfortable, steady grip
  • Lightweight and modular; use separately or stacked together in a variety of configurations
  • Large enough to comfortably sit on; measure 4 by 9 by 6 inches each (LxWxH)

Exercise Ball – Professional Grade Anti-Burst Fitness, Balance Ball for Pilates, Yoga, Birthing, Stability Gym Workout Training and Physical Therapy

$19.95
 
  • PROFESSIONAL GRADE exercise balance ball. The ProBody Pilates ball is intended for core strength balance back rehabilitation and for toning and sculpting the upper body. The large balls are also used to aid pregnant women in delivery.
  • INCLUDES ACCESS TO STABILITY BALL EXERCISES, as well as extra ball plugs, a remover and pump. The Swiss ball helps to focus on thighs, butt, ab workouts, pelvic floor, balancing, and other specific muscle targets and aerobic exercises. Use big sizes to remain active at work or home when used as a seat.
  • SUPERIOR LOW-ODOR MATERIAL that is free of the six common harmful phthalates: DEHP DBP BBP DINP DIDP and DNOP. Non Rubber PVC, considered antiburst up to 600 lbs.
  • RECOMMENDED BY TRAINERS AND PHYSICAL THERAPISTS and for good reason. Exercise balls are perfect to increase balance, abdominal strength, and flexibility. Not only for crossfit but also good for active sitting as a desk chair in an office home or seating in a classroom.
  • We stand behind our products. Made to be burst resistant. Should it burst we will gladly refund you as well as provide a new Swiss ball.
 

Fit Simplify Resistance Band Set 12 Pieces with Exercise Tube Bands, Door Anchor, Ankle Straps, Carry Bag and Instruction Booklet – Bonus Ebook and Online Workout Videos

$22.95
 
  • Your own personal home gym. This premium resistance band set includes a door anchor and two ankle straps to allow you to perform the widest variety of resistance training exercises possible. Perform full body workouts, strengthen your core, and isolate specific muscle groups. Great for toning your quads, glutes, buttocks, abs, biceps, triceps, legs and knees. Works well with various exercise programs.
  • Used by fitness professionals. Trainers use our bands to create effective fitness & weight loss programs for their clients. Perform low-impact exercises that can help you during physical therapy and recover and rehab from injury. Perfect for both men and women of all fitness levels and ages - beginner, intermediate or workout pros. Comes with Instructional Booklet and complimentary access to eBook and our online videos
  • Stackable bands for adjustable resistance levels. Comes as a set of 5, 48-inch long colored exercise bands. Yellow, Red, Green, Black, and Blue bands can also be combined together to provide up to 120 lbs of resistance. Metal clip system allows you to attach the included soft-grip handles or ankle straps for a more comfortable workout.
  • Highest quality materials. Made from 100% eco-friendly natural latex which is extremely durable, and bands will maintain their resistance for a long time. Each tube band is carefully constructed to resist snapping and breaking. Comes with convenient travel pouch so you can take your bands to gym, office, and even workout on vacation.
  • Lifetime guarantee. The resistance bands with color-coded resistance levels and accessories come with a manufacturer’s Lifetime Warranty.
 

Invite Health Core Nutritional Program

$99.95
  • InVite® Core Multivitamin
  • Probiotic Hx®
  • Krill Oil Advanced
  • FREE Vitamin D3 600IU

Invite Health Hemp Face Cream with Fig and Orange 417mg

$39.96
  • Facial topical derived from premium quality industrial hemp grown in Colorado.
  • This CBD cream is Seed-to-Shelf certified – each milligram of this Full Spectrum Hemp is tracked, from the seed to the shelf.
  • Contains the natural fragrance of fig and orange.
  • This CBD Cream does not contain artificial dyes or fragrances.

Obrien Celebrity 68″” Waterski Combo with X-7 Bindings Adults

$179.99
 
  • X-7 adjustable binding designed to fit US Men 4.5-13
  • Padded rear toe plate
  • Great all-around ski for the whole family
  • Performance side cut for better turning
  • Dual tunnel enhances control and stability
 

Perfect Fitness Perfect Pushup Elite

$26.99
  • Pushup stand Designed to rotate slightly, engaging more muscles and increasing strength and definition in arms, shoulders, chest, back and abs
  • Ergonomic grips help distribute weight evenly, reducing pressure Points and Joint strain on wrists and elbows
  • Built to last construction with smooth rotation and steel ball bearing system; Treads on bottom of handles Securely grip all floor surfaces
  • Weight Vest Ready, 400 Pound weight Capacity; also called the Perfect V2 Pushup
  • Dimensions: 10 inches x 8.25 inches x 6.2 inches; weight: 4 pounds

Portable Mini Cycle Bike Foot Pedal Exercise Machine Arm and Leg Recovery Peddler Exerciser Under Desk

$48.99
  • Arm & Leg Exercise Bike - It can be used to exercise the arms and legs, promote blood circulation, improve muscle endurance and release work pressure. Best choice for postoperative recovery (especially suitable for seniors with inconvenient legs and white-collars who don't exercise regularly)
  •  Specification - 15.7”L x 13.8”W x 12.2”H (40 x 35 x 31cm), net weight 7.4 lbs, portable exercise bike can be easily fit under the desk and doesn't occupy too much space. Better work on a carpet
  •  Adjustable - Use the tension knob to adjust the most suitable resistance level for you. At the same time, you can use a screwdriver to adjust the length of the strap to the position that suits you best
  • Multifunctional Display- Readable display screen can help you track the Time, Distance, Count, Calorie by simply pressing the red button. Adjust the amount of exercise appropriately according to your physical condition
  • [ Easily assemble ] - The arm & leg rehabilitation training bike is easy to assemble. But attention please, you must read our User Manual carefully before installing it

ProsourceFit Puzzle Exercise Mat, EVA Foam Interlocking Tiles, Protective Flooring for Gym Equipment and Cushion for Workouts

$18.85
  • PROTECTIVE WORKOUT FLOORING - Durable, non-skid textured tiles protect floors while creating a comfortable workout space
  • EASY ASSEMBLY – Lightweight puzzle pieces connect quickly and easily, and can be disassembled just as simply for quick storage
  • VERSATILE – The water-resistant and noise-reducing design is easy-to-clean, great for use in garages, gyms, home fitness rooms, or even children’s play areas
  • COVERS 24 SQ. FT. - Each tile measures 24” x 24” x ½”- thick from the highest point of the texture; Includes 6 tiles and 12 end borders for a polished look
  • HIGH QUALITY FOAM - High-density EVA foam provides excellent support and cushion; Contains NO toxic phthalates

Seat Of Your Soul Buckwheat Meditation Cushion – 7 Colors & 3 Sizes Yoga Pillow: Round Zafu, Large Crescent, Square Zabuton Set for Adults or Kids Floor Sitting in Adjustable Organic Cotton Covers

$60.00
  • SIZES: Crescent Cushions = 5" High x 17" Wide, Zafu Cushions = 5.5" High x 15" Wide, Zabuton Cushions = 4" High x 24" Square
  • DURABLE ORGANIC COTTON WITH BUCKWHEAT FILLING: Our cushions are solidly built, with good materials and heavy stitching. The removable cover is made from soft, durable and sustainable GOTS Certified Organic Cotton. It’s completely machine washable, just unzip and use a cold cycle.
  • FIRM, SUPPORTIVE AND COMFORTABLE FOR ALL SHAPES AND SIZES: We designed our cushions through extensive research, testing and customer feedback. They will support your spine perfectly no matter your size, weight, gender or body shape. That means less fatigue, better posture and a longer meditation.
  • FIND THE PERFECT SIZE AND COLOR FOR YOUR MEDITATION PRACTICE: Finding the right size cushion is important to avoid pain, numbness and leg cramps. We have a variety of sizes, so you’ll find the perfect cushion to significantly improve your posture during long meditations – no matter what size you are.
  • 100% MEDITATION COMFORT GUARANTEE: We believe our meditation cushions are the most durable, comfortable and supportive available. If you experience pain, numbness, cramps or discomfort – or you just dislike the cushion for any reason, then we’ll give you every penny of your money back.

Sportneer Wrist Strengthener Forearm Exerciser Hand Developer Arm Hand Grip Workout Strength Trainer Home Gym Workout Equipment,Increase Muscle Strength & Physical Therapy (11.4 Inches)

$11.99
 
  • GOOD FOR BEGINNERS AND PHYSICAL THERAPY: This wrist exerciser is designed to improve strength, power and speed in the wrists, hands and forearms. The MINIMUM TENSION is about 2kg, which is ideal for physical therapy, sports beginners,tennis players, women, kids and other people who need to increase muscle strength
  • ADJUSTABLE TENSION: Perform regular and reverse wrist curls with the adjustable stabilizer pad, instruction included. TRY IT AT THE MINIMUM TENSION FOR THE FIRST TIME TO USE
  • QUALITY & COMFORT: This wrist strengthener is made with heavy duty carbon steel springs and thick 10mm foam stabilizer pad (in comparison to 6mm) for extra comfort and cushion
  • PORTABLE & LIGHTWEIGHT: Compact size, easy to take on the go, to the gym, office or use at home
  • MORE BENEFITS: This wrist and forearm developer improves Hand Grip / Fingers / Forearms / Wrists Strength, and can also be used to Release Daily Stress and for Leisure Activities