Getting real over 50

Realistic health and lifestyle goals for baby boomers

by Kathleen Trotter

We have all made unrealistic health and lifestyle goals and then not followed through on them. Most of us have good lifestyle intentions, but we set ourselves up for failure because our goals are often unrealistic and not fully thought out.

A goal that is likely to succeed should have three components. It should be realistic, not merely aesthetic and planned.

1. The goal should be realistic. When deciding on what your realistic goal will be, think about breaking it down into several smaller more manageable goals. Smaller, more manageable goals allow us to be, and feel, successful. The feeling of success can propel us into making more small, but positive lifestyle goals. Unrealistic goals do the opposite. They have the potential to set us up for failure. Failure can make people feel discouraged and can spur an increase in the comsumption of unhealthy “comfort foods” and other negative health habits.

2. I highly suggest not picking a merely aesthetic goal. One is more likely to feel emotionally connected to the goal if it is connected to other people and events.

For example, aim to become active and healthy so you can play soccer and other sports with your grandchildren. Or, plan to get in shape to walk or jog a 5km race to raise money for a charity that means a lot to you. Think of the aesthetic benefits as secondary to the physical, social and emotional health benefits that will be achieved.

3. Make a plan of action! We all have busy lives, and without a plan, ‘life’ will often get in the way.

Let’s say your goal is this:

“I want to be functionally fit all my life so I can be active and present in my grandchildren’s lives. To do this I will have to establish an exercise regime. I want to walk three times a week, do aquafit twice a week and strength and mobility exercises twice a week”.

This goal has a purpose and for most people it is realistic. I would suggest breaking the goal down into three smaller goals and then make a plan of action for each goal. Do not assume you will be able to fit the exercise in. Plan for it.

First goal: walk three times a week for one month

Phone a friend and make a date to walk together three times per week. If you are still working full time, ask a colleague to walk for thirty minutes on your lunch break. Put the walking dates in your calendar. Treat it like any other appointment.

Second goal: two aquafit classes a week

Once you have successfully fit walking into your schedule, plan to add two aquafit classes into your weekly schedule.

Phone the neighborhood YMCA or community centre and find a convenient aquafit class. Tell your significant other the days and time of your class and find a way to conveniently fit meals or other activities around the class. For example, if your wife works late Tuesdays and Thursdays, do the class then. Or, if your husband plays bridge every Saturday afternoon, plan to participate in a class at that time.

Alternatively, ask your significant other to participate in the class with you and make it a twice weekly date.

Third goal: add in strength training

After two months of successfully walking and working out in the pool, these activities will hopefully have become lifestyle habits. It is time to add in strength training. Do some research on the internet, or speak to a health professional about safe parameters for your strength training routine.

Ask yourself if you are more likely to work out at a gym or in your own house. If you think you will be more likely to work out in the convenience of your home, buy some inexpensive hand weights and a ball and do your workout at home. Look at your day book and block off two thirty minute time slots for your strength training workout.

So, whatever your goal is, pick it and set up your plan of action and then get ready to get fit, feel energized and be active.

Kathleen Trotter is a personal trainer and Pilates equipment specialist located in downtown Toronto. She is currently completing a Masters degree at the University of Toronto in Exercise Science. Visit kathleentrotter.com.

Your best health over 50

The 10 whys and 3 hows to getting in shape

Admit it: you already know that you ‘should’ get in shape. It really is a case of ‘use it, or lose it’ as we age. But why bother? Apart from simply feeling better, getting fitter gives you the gifts of

• Increased heart and lung efficiency
• Strong bones and lower risk of osteoporosis
• Improved posture
• Lower blood pressure and resting heart rate
• Flexible joints, tendons and ligaments, which improve agility and range of motion
• Better balance, preventing falls
• Increase energy levels
• Improved muscle tone and strength
• Improved memory and alertness
• Improved digestive system

I know, it all sounds like ‘preaching’, and exercise can seem boring. But, in midlife and beyond it’s arguably more important to get in shape than it was in your twenties. If you’re not the exercising type, or have become sedentary as you got caught up with life, you’re missing out on these ten huge pluses for your general health and feeling of wellbeing. Being inactive means you may miss out on doing fun things with your grandchildren, miss out on great life experiences, travel less, eat badly, and run out of steam early in the day.

By the time you get to 50, the kicker is that it ceases to be about appearance and becomes all about health. In my client demographic, as a Level 5 Personal Trainer, I’ve seen a huge upswing in 50- to 80-year olds wanting to get or stay in better shape so they can continue with an active, vibrant life. My mature clients are the most committed, and they are getting some startling results.

It’s simple. You have only three things to focus on –

aerobic exercise

resistance training

nutrition

We’re not talking about going on a diet, either.

If you’re committed, you can do this alone. It’s better to have a coach, so if you can find the time and the money to work with a personal trainer, you’ll find you’ll reach your goals more effectively. Whatever you decide, there are some basic things to know in the next couple of pages. Always remember to get a full physical assessment before you start a new fitness program, and consult your doctor first.

In the next few weeks, I’ll show you some key exercises that are easy to do, and that will have the most impact on your general fitness level.

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