March 2025 - Fran's Fitness Over 50

Why set goals?

At this point in our lives, we’ve probably reached the point where we know pretty much how our day will unfold. We all have routines. We like routine. There aren’t many people in the world who thrive on chaos. Of course, there are some, but the majority of people find comfort in knowing how their days will progress. If that’s the case, then, why set goals at all? If we’re happy in a rut, why not just stay in that rut? Do the same things day in and day out. I certainly love my own rut, but I’m constantly setting goals, wanting to improve, grow stronger, and share my message with more people.

Last week, my topic was about goals needing specificity to be achievable, and cited a study about goal-setting among seniors. The study found that most of us do, in fact, set goals of all sorts. Some are lifestyle goals, others are fitness goals, and others relate to social connections.

Why do we set goals?

An easy answer could be that, for those who don’t have pets or jobs, our goals are our reasons to get up in the morning. Goals give us purpose and optimism. I have dogs who make me get up in the morning. But I have goals involving my dogs, too. Goals help us be resilient. Because if we’re looking to the future, then we’re assured to have a future. And that goes hand-in-hand with healthy aging. In order to be there for our future, we need to be healthy. With no goals, we’re just sitting there and letting the world go by, not being a part of it. And, even worse, it won’t be status quo for us.

Use it or lose it

Unfortunately that old saying is true. If we don’t use what we’ve got then we run the risk of losing it. Our balance is a good example. It’s been shown that as we age, our balance deteriorates unles we actively work to maintain or improve it. That’s what the private Facebook group, Balance for Fitness Balance for Life is all about. Trying to help people improve their balance.

We should set goals for things that are important to us. We could set goals for anything we think of. For example, I could set the goal to learn how to make noodles. The problem with that, though, is that I already like lots of noodles that are easily available at reasonable prices. So I have absolutely no interest in achieving that particular goal.

On the other hand, I have set the goal to run twice a week for 20 minutes. Why? I want to stay fit and mobile, and independent.

Why set goals? Existentially speaking, setting goals are for happiness and independence.

Be specific, but not too specific

The first quarter of the year is mostly done. It’s true – time flies! Time to take stock, reassess and reimagine your future. The first step is to look at the goals you set for yourself at the end of last year. Are they still working for you? I’m kind of stuck. I set a pretty ambitious fitness goal of running at 7.5 mph at 2.5 percent incline for a full 2 minutes. I’m not there yet. I can do one minute and that’s about it. The rule is to be specific, but not too specific, with your goals. And I think that’s where I’m falling short.

The Goal-Setting Process

First off, we’re old. Why even bother with setting goals? According to a study that included people over 65 in English-speaking countries, goal-setting is quite common. The topics of goals that people set were wide-ranging – and included health and well-being, social connections and engagement, finances, activities and experiences, activities and experiences, home and lifestyle, and attitude toward life. Setting goals helps us to look to the future and remain optimistic. When we set goals, we’re increasing our optimism and resilience since we’re planning on sticking around to see those goals to fruition.

When I set my running goal, I thought about where I wanted to be in three months. I create quarterly goals because that length of time seems to be enough to get something done, but not so long that I feel I can push it off. You know that the human condition is sincerely prone to procrastination. Why do something today when you can do it tomorrow, right? But three months, or twelve weeks, is a good amount of time to achieve something meaningful but not so long that there’s time to waste.

I can already run 7.5 mph at 2.5 percent incline on the treadmill. It’s the endurance that I have problems with. I get tired. I get bored. The motivation just isn’t there. In addition, I’m distracted.

Check my own posts

I guess I need to get my head fixed to achieve this particular goal – read my own articles, maybe? Do more meditation and affirmations? I’ll get on that.

In the meantime, for the other goals that I’ve let slide, like keeping my desk clean by putting papers away every day. Perhaps I should reconsider the next part of goal-setting.

Be specific, but not too specific. This one seems to be a case of over-specificity. Things happen. Crises occur. Sudden projects can take over and cause chaos on my desk when I want things to be organized. So I’ll keep the goal of having a clean desk, but limit the filing to Friday afternoon. Every day is too much, but once a week should be about right. Time will tell. I’ll check back in three months.

Rewrite your brain

If you’re having trouble achieving your fitness goals, rewrite your brain

Perhaps you’ve experienced this. At the beginning of the year, or quarter, or whatever cycle you’re using, you’re all excited about your fitness goal. You know that you can hold a plank for a minute (you’re at 30 seconds now), but it’s just not happening. You consistently fail at 45 to 50 seconds. It’s easy to feel frustrated and discouraged with consistent unsuccessful sessions. What to do? Rewrite your brain!

Don’t accept subpar results

No, don’t ever accept results that aren’t up to your standard. But you can adjust your thinking to keep you going and even improve on your performance. Your brain is an incredible thing. It keeps you going, it remembers things for you. It helps you get the rest you need, or keeps you up at night. If you’re not happy with an aspect of your life, your brain can help you figure out how to change it. Your moods are set by your brain, and you have power over your moods. It’s funny that we’re naturally wired to believe the worst. We automatically believe that we can’t do something, that we should drop down from the plank. What were we thinking?

You can rewrite your brain

But the Journal of Neurochemistry has published articles that indicate that our brains are malleable. That our brains can adapt to different environments and conditions. But how can we rewrite our brains ourselves and make ourselves believe in the positive?

Rewriting our brain is not a one-and-done thing. Remember those piano lessons? I certainly do. I was not proficient at a piece on the first reading. Practice was the key. Hours and days of practice. Practice from the beginning, the middle and the end of the piece until eventually I knew it – literally – backwards and forwards. The same holds true with our brain.

Repetition is key

We’re not going to believe anything – even if it’s ourselves telling us so – the first time we hear it. Repetition is key. That’s where those affirmations come in. Now, the same holds true with our affirmations as with the goals we set. We have to tell ourselves things we can readily believe. We might shoot for pie-in-the-sky in the long run. But at first we have to stick to baby steps.

You know that you can hold that plank for a minute. You just have to really believe it, deep down. Tell those shaking arms that there are just a few more seconds. And your quivering core can stay tight for longer. Probably not the first time. Or the second. But by the fifth or sixth session, you’re able to rewrite your brain and hold that plank for 50 seconds – 55 – a minute!

Shiny object syndrome got you?

Shiny object syndrome has you procrastinating? Just start.

Tough day yesterday

Yesterday was a tough one. My younger dogs started brawling. My old one eliminated all over the house. Our stock was short. I couldn’t find a parking place within a block of a delivery I had to make. And I couldn’t find half the stuff on my shopping list. Funny how the smallest irritation just puts you over the top. We use the single-serve applesauce in our dogs’ food – I know, we could use a big jar and just spoon out what we need. But it’s a time-saving thing. The single-serve containers are more efficient in this case. Anyway, when I returned home and it was time to start my workout, the shiny object syndrome took hold. I kept looking at my newsfeed. At my dogs, waiting for them to start in again. Anything to put off starting. But, no. I told myself. Do it. Just start.

Put your mind to a task

So I did and got in a really good workout. Once you put your mind to a task, good things happen.

But if you’re floundering about, trying to figure out a good fitness program to do, shiny object syndrome kicks in and your scheduled workout time can come and go in a flash. If you’ve promised yourself on New Year’s that since you know you need to do it for your healthy aging, you would exercise four times a week at 10:30 in the morning for 35 minutes. But you may have already broken that resolution.

Be specific

Physical Therapist Erik Krol has three tips for setting fitness goals that are completely doable. First – be specific. In our example, the exercise wasn’t specified. It’s important to do your research and find a program that you can see yourself doing for weeks. I have a library of fitness videos that I rotate through. They allow me to get a good workout in and not invent a new program for myself.

But not too specific

Second tip for fitness goals – don’t be too specific. Have some flexibility for unexpected events. If my shopping took longer than usual yesterday, I have the flexibility of switching out a shorter workout.

Enjoy the process

And third, take it one step at a time. Don’t jump ahead of yourself and do exercises you’re not ready for. Accept that fitness is a journey that you’ll be on for life. Enjoy what you can of the ride, and celebrate every small accomplishment. If you’re just starting out and you’ve successfully walked a mile for the first time – that’s definitely worth a celebration. And on days when you feel the shiny object syndrome kicking in? Just start your workout. You’ll be glad you did.

Don’t let that shiny object syndrome rule your life. You’re stronger than your distractions. Just start.