By Meg Stickl, Seniors’ Fitness Expert, AIM Fitness
Are you over 50 and ready to make some changes to your health this fall? So many retirees attempt to improve their health by changing everything all at once. Instead, I encourage you to follow these five steps to create lasting changes related to your health.
Step 1: Get clear on why you want to exercise.
If one of your relatives tells you, “You need to exercise,” you are probably less likely to do it. No one likes to be told what to do. Effort and motivation come when we are connected to the reason behind the “should.” Ask yourself why it is important for you to be in good physical shape. I encourage you to reflect on this question before starting up a new fitness routine.
Is it to build strength to do chores in your home? Is it to improve your mobility to avoid slips and falls? Is it to maintain your current active lifestyle?
Knowing your “why” will keep you motivated on the days you’d rather not exercise.
Step 2: Choose one fitness goal to focus on at a time. Yes, only one.
When you start something new, initially you feel excited and motivated, but this can quickly wear off if you don’t put a plan in place to stay consistent.
Here are some ideas:
-Go for three outdoor walks per week with a friend.
-Do balance exercises for 15 minutes every morning, right after breakfast.
-Sign up for a weekly fitness class and commit to attending each week.
It takes roughly 30 days to build a new habit, so focus on one goal at a time until it becomes a natural part of your day. (Could you use some help with your motivation? Take the Motivation Type Quiz on the AIM Fitness website, activitiesinmotion.ca.)
Step 3: Pick a specific day and time to exercise.
My 100-year-old client Jack said it best: “If I’m going to exercise, I’m going to do this right!” Jack chose 10 am as his daily exercise time. He wrote it in his calendar and kept a workout log in a notebook. Each day when he completed the eight exercises I gave him, he’d do a checkmark beside that date. Not only did Jack improve his strength and balance over many months, he also felt proud of how committed he was and how he stuck with his plan.
Step 4: Treat your workouts like a doctor’s appointment.
You’d never miss an important appointment, so commit to your exercise time slots and treat them like gold. If something comes up, then choose another time that same day for your workout. Follow the two-day rule: It’s okay to miss one day, but never miss two. Once you miss a few days, it takes a lot of effort to start up again. Susan, a participant in the AIM Fitness Online Membership, likes to have two time slots during the day that she reserves for her exercises. If an appointment comes up, she knows she can fit in her 20-minute video workout in the other time slot.
Step 5: Celebrate your wins!Â
You may not see massive changes right away, but pay attention to the small improvements that, over time, can be life changing. My clients have noticed things like having more energy to do household chores, more strength to lift heavy groceries and more flexibility to get in and out of bed with ease.
I invite you to celebrate all that you are doing now, instead of getting discouraged by what you can’t do yet. Remember, the best investment you can make is in your health and it’s a daily decision to keep at it.
Are you ready to kickstart your fitness routine? Join the free, three-day Get Into Gear Fitness Challenge for Adults 50+. I’m hosting this free challenge to help you improve your strength and balance at home. Follow along with 15-minute exercise videos that I’ll lead you through. All you’ll need are light dumbbell weights.
Visit activitiesInMotion.ca to sign up. To learn more about the AIM Fitness programs and to chat about your health goals, book a 15-minute health consultation via the website or by calling 613 869-3246.
Cheers to your best health,
Meg
