Specific.

Measurable.

Action oriented.

Realistic.

Time-oriented.

Goals give your life direction.  Decide if you want to strive to get better or settle for mediocrity.  No matter what personal challenge you may be facing today, with practice and determination, you  can achieve what you set your mind on.

Think specific.  I want to be able to get up, unassisted, from my chair.  Will you be able to measure your progress?  Measurement is not strictly inches but can be a measure of improvement.  Is the goal realistic for you?  While it’s good to have lofty goals, do not set yourself up for failure by attempting to achieve something beyond your limitations.  Time oriented gives you a date to set your sights on. “…after following along with the Take 5 to Exercise senior exercise video series for 3 months, I will be able to get up from my chair unassisted” is an example of a SMART goal.  Keep striving ahead toward the goal….

Fall risk reduction doesn’t happen overnight.  A person with a goal of fall prevention can take a multifactorial approach and succeed, no matter what age or limitation he may be facing.  For example, picking up throw rugs, managing multiple medications, making the time each day to engage in seated flexibility and strengthening movements, getting enough sleep, and practicing balance challenges are excellent ways to take responsibility for your well being and reduce the risk of a fall.

Take 5 to Exercise each day.  Stay focused and reward yourself for your efforts.

Wednesday morning, I was working out at the local gym, Fitness 19, in Folsom, California and could not help but notice something different.  I was the youngest person in the gym!  At 41 years old, I’m used to being one of the older people working out by not today!  As a gerontologist, I was thrilled to see that the message is not only getting out there but also being accepted by the public:  exercise prevents disability and  following a consistent activity routine is essential to a quality life.

Unfortunately, there still needs to be some education since most of the members were using the cardio equipment when they really need to be lifting weights or using the machines to build muscle.  A consistent resistance training routine builds muscle, supports joints, and increases metabolism.  Lean muscle mass helps maintain a health weight and improves the body’s ability to utilize glucose.  Two very important benefits as obesity and diabetes reach epidemic proportions across the country.

Long, slow boring cardio routines are out, resistance training is in.  Go for walks, enjoy bike rides, kick up the 2-step but make strength training part of your routine.  Increasing numbers of older adults are joining gyms and getting active so now is the time to teach them how to properly and safely engage in a muscle building program.  Find qualified personal trainers who have experience working with older populations.

Maintaining lower body strength is essential to remaining independent and enjoying life to the fullest.  Take 5 to Exercise each day, stretch what you strengthen and strengthen what you stretch.  Get out and join a gym if you can afford it.  It’s not the same as it used to be, especially at the Fitness 19 in Folsom, California.   If you prefer to workout at home, order your set of the Take 5 to Exercise fall risk reduction series to learn the basic movements again.  It’s your life, it’s up to you.