Written by Sandra Feaster and first appeared July 15, 2024, in Sixty and Me Health and Fitness
You wake up, look in the mirror, and think, “I want to be in better shape.” But what does that mean to you? Is it about golfing better, kayaking, taking a long hike, or keeping up with the grandkids? Maybe it’s dancing, gardening, walking, or even helping your dog get in better shape (yes, our furry friends can get sedentary too!).
Before you leap into the “I’m too old, and it’s too late” mindset, take a moment to visualize what “better shape” looks like for you. We will never be 30 again, but that doesn’t mean the rocking chair is our only option. Think about the “new you.” Imprint that image in your mind, and let’s plan.
Start with identifying your what, why, and how of your fitness journey and that “new you.” These steps will help you choose the best fitness program to meet your needs.
Your What
What activity do you want to do and how often do you want to do it? Are you a once-weekly golfer trying to lower your score, a swimmer or water aerobics enthusiast, or someone who enjoys a walk around the block? Do you enjoy activities that are more social like fitness classes or walks with friends, a partner, or pet? Knowing your “what” will help you determine the level of strength, mobility, stability, and balance required. Keeping up with your grandkids can be a real workout!
Studies show that older adults can make significant fitness gains, even if they’ve been sedentary. The key is taking that first step.
Your Why
Your “why” is crucial. Without a strong reason, your fitness goals might end up at the bottom of your to-do list. Do you want to be a fun, vibrant grandparent rather than the one always stuck in a chair? Do you want your golf game to improve? Maybe you want to hike the hills or explore the city during a vacation you have planned. Your “why” will keep you motivated even when the chair looks more inviting.
Hint: put a note on your refrigerator or bathroom mirror as a gentle reminder.
Your How
Getting started and finding the right program involves asking the right questions. Does your local gym have programs for older adults? This might be great if you are a social person. Many gyms offer special pricing or even free classes.
Prefer an online program? There are plenty to choose from, some are free, and some come at a cost. Don’t just settle for the first one you find. Check to see if they offer a free trial so you can see if it is for you. Check for testimonials. Is there a real person who can provide feedback to prevent injury? You may not need that feedback, but it often helps if you are just getting started.
What Should Your Workout Look Like?
Is an hour-long class good, or is 20 minutes more your speed? Are you planning pool activities, and do you have enough time to dry off and change? Your schedule and commitments are important to consider; if the timing doesn’t work, the program likely won’t either.
Think about what type of program will be best to get you to your “new you.” Do you need more mobility and flexibility (that’s you golfers)? If so, a gym filled with heavy weights might not be the best fit. Do you want to join a CrossFit class with people grunting like they’re lifting a mountain? Maybe, maybe not. Only you know what intensity level you’re comfortable with.
Yoga sounds great, but if it’s filled with 20-somethings doing headstands in a heated room, it might not be the best for you, especially if you have high blood pressure. That’s why it’s important to do a little research first and perhaps visit a class and talk to the participants. I’ll bet they would be happy to share their thoughts.
If you are getting started and want to have good overall fitness, look for gyms, online programs, or personal trainers that focus on functional fitness. This type of workout mimics everyday tasks, like putting a heavy object on a high shelf, picking something up from the floor or pulling weeds, or climbing stairs. Functional training can help you with many of these activities.
Getting to the Starting Line
First, consider your health. Do you have any health issues that need addressing before you start exercising? Conditions like arthritis, joint replacements, high or low blood pressure, vision problems, or foot neuropathy can all impact your workouts. The goal of fitness as we get older is first and foremost injury prevention. Get clearance from your healthcare professional first. Once you have the green light, see if your gym or trainer can accommodate your needs if you have any.
To wrap it up, remember these three things:
- The best fitness program is the one you’ll stick to.
- Don’t miss twice.
- How well you treat yourself today is how well you will be tomorrow.
Enjoy your journey!
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