physical activity for elderly – Page 2

August 16, 2018April 14, 2021

Fuel for Fitness Day 4 – Exercise Is Key To Men’s Longevity

A dedication to all the men out there!

THE IMPORTANCE OF EXERCISE FOR OLDER MEN

It is important to place emphasis on exercise when we’re younger. Exercise areas are readily accessible. Be it going to a gym, playing a team sport, hiking or whatever your preferred physical activity is. As we age the public emphasis can diminish. But actually, it’s equally if not more important to practice regular physical activity as we age. Worldwide, physical inactivity accounts for about 3.2 million deaths per year. Remember, exercise is the key to men’s longevity.

Recent studies have shown that exercise is, in fact, the key to longevity for older men. However, it doesn’t have to be as strenuous as you may think to gain the benefits. Even a half hour of light physical activity can reduce mortality odds by 17%.

With so many exercise activities targeted at women, what type of exercise is important for older men? How can they access it?

Some of the guidelines for older adults can seem overcomplicated. We have simplified it into a few easy points of which exercise and why –

Get Moving – Walk at least 30 minutes a day, try uphill if you can to improve endurance
Use Those Muscles – Add in some strength based work including

Resistance exercises (use a resistance band or dumbbell) to fight muscle decline and strength loss associated with ageing
Balance and leg strengthening exercises are important to prevent falls
Flexibility exercises such as tai chi and yoga can help with daily activities such as bending

Why not try

Going for a walk with friends to increase accountability & make it a social occasion
An exercise class designed specifically for older adults
Swimming, it’s a great low impact exercise
A follow at home video on YouTube
Attend classes organized by Siel Bleu Ireland

MEN’S DIET

Men typically view dieting and keeping control of a good diet as a female-centric activity. It is common for Irish men to eat caloric food. They tend to stick to high protein meals with low fibre carbohydrates such as white pasta, bread and potatoes. Irish men also typically have a high sodium diet due to a high intake of processed meats. On average Irish men consume 30.9g of processed meat a day. Irish men are also at risk of vitamin B6 & B12, vitamin D and calcium deficiency. Below are a few guidelines that might help men to fuel their fitness –

Although meat is an important source of protein, it is important to know which meat is high in protein. Opt for meat such as chicken breast and oily fish (salmon, cod, and tuna). Not only are they good sources of protein and healthy fats, they are also rich in vitamin A. Eggs, nuts and beans are also a good alternative source of protein to red meat. Nuts can be high in fats so take care to eat mindfully, for example, 12 almonds make a portion.
Calcium and vitamin D are vital as we get older. Together they keep the bones strong; Vitamin D is vital for the absorption of calcium. Since our source comes from the sun, it can be challenging to get the necessary levels in Ireland. Vitamin C is essential to promote healthy gums and helps to absorb iron and heal wounds rapidly. Not forgetting Vitamin B6 which is essential to form a red blood cell and B12 maintain healthy red blood cell.
Dieticians recommends consumption of carbohydrates that are high in fibre over the white bleached variety. For individuals who are only starting eating fibre dense food, they could try half-half. Pace your change instead of changing completely overnight.
As much as possible limit the number of saturated fats in your diet. Always eat in moderation even though the fats are healthy for the heart.
Limit salt and sugar intake
Remember to always stay hydrated

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 15, 2018April 14, 2021

Fuel for Fitness Day 3 – Exercise, Good Diet, Independence

Fuelling your life to live alone

Today is Day 3 of our Fuel for Fitness campaign! The aim of today’s campaign is to raise awareness of the importance of exercise for older adults and a good diet to propel you through it. As we get older there are numerous reasons that can result in us living alone. Physical activity and a good diet have a key role to play in ensuring we can stay independent and active in order to live alone. Not just for your body, but your mind too!

WHY SHOULD I EXERCISE?
The physical benefits of exercise are incredible; improvements in strength, flexibility, balance, coordination etc. Never underestimate how impactful exercise can affect your mental health. Rates of loneliness and depression can be high amongst older adults and especially those living alone.

A loss of independence can be detrimental to a person’s mental health, but there’s a very simple answer which can help, exercise. Exercise can help to retain physical abilities. You are able to do daily activities such as doing the shopping and even simple things like cleaning or dressing. Simple exercises can go a long way toward ensuring physical function.

Jennifer Sweeney, 73 who lives in Howth, Dublin states “The important thing about exercise, it’s not just about the physical (shape or mobility) but it’s also about your mind, to give you the confidence and hope to be positive.”

Janet who has COPD and lives in Bray says that exercise has afforded her the ability to live on her own by ensuring she can keep fit and independent.

We encouraged older adults to exercise to counteract typical health issues.

Balance exercises – One of the most common issues faced by older adults are falls. It’s important to retain balance as you age. In a standing position, try raising your heels. Hold yourself in that position for 5 seconds and then lower them back. Or try standing on one leg for 30 seconds then swap legs. Hold the back of a chair if you require assistance.

Strength – leg strength lends itself to fall prevention. Building muscle can also to protect your joints and exercise can lubricate them to help with joint pain.

Why not try Siel Bleu’s At Home Guides or try a simple one to one programme.

EATING FOR ONE?
A study has shown that loneliness correlates with malnutrition in older adults. Loss of a spouse/friend, divorce, or even separation from children are the leading causes of loneliness amongst older adults. When loneliness sets in, appetite decreases. Prolonged loss of appetite can lead to cognitive deterioration. Therefore it is extremely crucial to eat nutritious food even when living alone. However, it may not be as easy as it sounds. I personally feel that preparing a meal for one is the hardest. It is hard to gauge whether what I am cooking is too much or too little.

It may be time to change your utensils for one person cooking i.e. using a smaller pan to cook. This could help reduce food wastage.
It is better to chop the meat into smaller amounts. Separate the meat into a bag for the freezer.
Buy 3 days’ worth of fruits and vegetable and walk to the supermarket on the 4th day for a quick exercise.
List what’s in the fridge and freezer and then decide what to cook for the day. Writing down could motivate you to cook.
You can also search for new recipes that you have never tried before. This could be another way to motivate you to cook and get to try new food.
Subscribe to supermarket newsletter to get a new recipe every now and then.
Make plans with your friend or neighbour. Having companion every now and then will encourage appetite.
If you are never a fan of cooking, you could always sign up with a programme such as “Meals on Wheels” and “Wiltshire Farmfoods“. You would have to check whether it is available in your county. There are other programmes such as “The Wholefood Revolution” and “Drop Chef“. They will deliver raw ingredients along with a recipe and you be the chef!

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 14, 2018April 14, 2021

Fuel for Fitness Day 2 – You are Never “Too Old” to Exercise!

FUELLING FITNESS IN NURSING HOME AND DAY CARE CENTRES

There are many misconceptions that older adults, specifically those of the age where they may be living in a nursing home or frequenting a daycare centre, shouldn’t practice regular physical activity. Over the last 8 years, Siel Bleu Ireland has been striving to change mindsets and help people understand the importance of exercising in a nursing home.

As a part of our Fuel for Fitness Campaign, today we will be discussing the importance of regular physical activity and a good diet for our oldest population; for people aged 75+ or our most dependent population who live in residential care or frequent daycare centres.

IMPORTANCE OF EXERCISING IN NURSING HOMES
You’ll be sick of us saying that you are never too old to exercise, but that really is the message we need to help decision makers and the older population themselves understand. The primary work of The Siel Bleu Association across Europe has focused on exercise for residential care. With over 21 years of experience in the field, we have developed a best practice to ensure our oldest population can practice physical activity that is both safe for them to do, and of course, effective.

How do we do this? Well, “Adapted Physical Activities” or APA is a fantastic tool used to design exercise specifically for people who cannot partake in traditional “one size fits all” exercise programmes for any number of physical or cognitive reasons.

Once adapted to suit the abilities and needs of participants, exercise can be safe and beneficial for all. This is what the founding fathers of Siel Bleu understood and how the organisation can be.
Over the years we have tested the efficacy of Adapted Physical Activities on nursing home residents through studies such as our European Commission funded study HAPPIER.

One of the most important things that physical activity promotes is prevention. Prevention is key to stop accidents and injuries happening to older adults and to slow the progress of an age-related disease. In Ireland, the cost of falls and fractures has amounted to €1billion per year by 2020 and €2billion per year by 2030. One of the most common injuries that result in stays in the long-term residential accommodation is falling.

Falls are also one of the biggest concerns for nursing home residents. Not only do they cost a considerable amount, but the implications for an older adult can be devastating. A fracture occurring fall can result in long waits in A&E, surgery, convalescence let alone the psychological ramifications, loss of confidence and independence.

Whether in a nursing home, living at home, or frequenting a daycare centre, exercise is and should be a vital part of a person’s life. But, in order to fuel that fitness, what should we be putting into our bodies?

WHAT SHOULD I EAT TO KEEP MYSELF HEALTHY?
While most people living in residential accommodation will have their food prepared for them, this may not be the case for all older adults. If you’ve just come home from your daycare centre, you need to decide what to cook for tea. What should you bear in mind for your optimum health?

The recommended caloric intake for moderately active older women is 1800kcal per day and 2200 – 2400kcal for men. That’s about 800kcal for men and 600kcal for women per meal.
Good Fats – Foods which are low in trans and saturated fats help to reduce the risk of heart disease. It is recommended to have oily fish twice a week. Trying cooking it with herbs and spices to reduce sodium intake. An alternative to salt will be paprika, lemon juice and dill.
Fibre – Eating foods rich in fibre will help you to stay regular. It also helps to reduce the risk of heart disease and prevent Type 2 diabetes. When cooking pasta or eating bread, you might want to switch to wholemeal. It might take a little more time to boil than the white variety, but it’s worth it as it has far superior health qualities for your health.
Nutrient-rich food –
- Have you tried a sweet potato? As opposed to their white counterparts and as the name suggests they have a naturally sweet taste. Not only are they low on the Glycaemic Index, it keeps you feel fuller for longer.
- Load your plate with vegetables. As a veggie lover, I will make sure that my plate has as many colours as possible. When vegetables are cooked for too long, the vitamins (B & C) will leach into the water. To reduce leaching, use less water and cook for less time, or drink the water used to cook the vegetables. If you are planning to drink the water, do not add salt when boiling. If the idea of drinking carrot water puts you off, you can use the water to boil pasta or rice instead.
- Vitamin B12 – people over the age of 50 typically don’t consume enough Vitamin B12. Fortified cereals, lean meat and some seafood are sources of B12. Ask your GP if you need a supplement.
Protein and dairy are important for older adults. It keeps the bones strong and strong bones means better movement. I should say that lean meat is recommended. Try to season the meat with herbs and spices because it is important to keep the sodium level to the minimum.
It is really important to keep yourself hydrated. As you age, it is hard sometimes to know when your body is dehydrated. I suggest that you keep an alarm to remind yourself to drink water at a certain time. Have a sit and sip the water. It will be even better if the water is lukewarm. (Consult your GP if you are to limit fluid intake)

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 13, 2018April 14, 2021

Fuel for Fitness Day 1 – Exercise Is Important, Especially After Retirement

Taking the Next Step After Retirement?

This week, Siel Bleu will be carrying out a 5-day long campaign called “Fuel for Fitness”. The aim of this campaign is to spread awareness on the importance of exercising and eating well to improve the care for the older person across all ages. Today, we will be talking about the general issues faced by older adults, why exercise is vital and the kind of diet that is preferable. Please note that this blog post is written based on a healthy older adult. Please seek your doctor’s advice before carrying out any exercise or changes in diet.

HOW DOES EXERCISING BENEFIT ME?
Retirement bring with it some fantastic benefits! No more need to wake up very early, no more rushing for the bus and more time to spend with family and friends or go on holiday! However, it can come to some downsides. You may stay at home and your lifestyle becomes sedentary by the day, and then one day you catch yourself becoming a couch potato, fatigued all the time and maybe even lonely. But there is a simple remedy to help; it doesn’t cost that much to do and can be fun and interactive. That’s right, it’s exercise!

You may have been working in an office your entire career. It may be sedentary but to get to work and to prepare the kids for school, climbing up and down the stairs to meet a deadline, these are all form of exercise one way or the other. But when you step into retirement, you thought it would be great to take a little rest from all the hustle in life you have led before this.

It is important for older adults to realise that once they have stepped into retirement, it is just as important if not more important to focus on physical activity than before.

Many amongst the older populations believe that they should not perform strenuous exercises as it may hurt them when actually it is important to exercise to avoid being hurt. Now, we’re not talking going out and doing 100kg squats but exercising will continue to keep muscles working and protect joints. It will reduce the likelihood of contracting diseases such as heart disease, osteoporosis or even a simple fall.

It goes without saying that exercise helps to maintain our body weight. But how else does it benefit us? Every organ has muscle. Which means that your heart does. When you exercise, you are allowing the muscle to contract and relax which allows more blood to be pump out and more oxygen will be delivered around your body. This will prevent the heart muscle from weakening and at the same time prevent you from feeling fatigued. It is best to engage with aerobic exercise to improve heart strength such as dancing, hiking and even walking accompanied by playing games such as tennis or badminton which puts your agility to test.
Exercising as a whole will help to pump more oxygenated blood to the brain and remove the de-oxygenated blood; this process helps to refresh your brain and can make you more aware of your surroundings.
Apart from the organs, you are also improving your mental well-being. Exercising promotes the production of endorphins, which will keep depression and anxiety at bay as you age. It can also improve your confidence in your ability to get out and about, which can reduce loneliness if you are able to interact with people. Group setting exercise has also proven to reduce loneliness and social isolation.

Adapt the exercise intensity to your own capability. We highly recommend contacting your GP prior to taking up any physical activity. The typical guidelines for older adults say that exercises should –

Target the major muscle groups: Chest, Back (arm and shoulder), Abs, Legs and Buttocks. Perform core exercise at least two or more non-consecutive days per week.
Stretching exercises are also vital to ensure continuous flexibility. PPerform stretching exercise at least two or more non-consecutive days per week.
You can do aerobic exercise such as walking, running and swimming at your own leisure. It would be great if one can make it a habit to carry out aerobic exercise one a day for 30 minutes.
Lastly, balance exercise. This exercise is important for fall prevention. The common ones would be sideways walking, simple grapevine and single-leg stand.

At Siel Bleu we offer classes specifically designed for older adults, where a professional physical trainer guides you through the physical activity so you don’t have to worry about designing your own programme.

We have a wide range of programmes from one to one classes, to community classes which can be a great way to socialise and step out of the house for a bit. This will also boost the motivation to come for exercise classes more frequently. We also offer programmes for patient groups such as the COPD Support Ireland and dementia groups.

WHAT SHOULD I EAT TO KEEP MYSELF HEALTHY?
Exercise is a vital component for a healthy lifestyle, but as the name of this campaign suggests, it’s not just exercise. What you put into your body to fuel it is just as important.

After having a great walk around the block or the morning before your Siel Bleu exercise class, it is important to nourish the body with a variety of food. But what exactly is a variety of food? Doughnuts and chocolate covered strawberries? Well not quite. It is a diet rich in a variety of vegetables and fruits, high dense fibre, healthy fats, protein and low salt and sugar. This diet will help to prevent nutrient deficiency such as Vitamin D. Vitamin D deficiency is rather common in Ireland as the sun is the main natural source of the vitamin. Vitamin D is vital for calcium absorption, which keeps our bones healthy. Check with your GP to test for Vitamin D deficiency.

High fibre foods; wholemeal are also highly recommended instead of starchy white carbohydrates (white pasta and bread). Fibre makes you feel full longer and you can benefit from good bowel health.
Proteins are vital to keep older adults’ muscles strong and prevent deterioration, which could affect daily activity. Lean proteins such as turkey and chicken are preferable for a balanced diet.
Contrary to common belief and the 80’s diet industry, we do NEED fats in our diet. It is important to choose heart-healthy fats (mono and polyunsaturated fats). Example of that will be eggs, extra virgin olive oil, almonds, salmon and dark chocolate.
Hydration is key for older adults. Take your time drinking water. Don’t chug it down. Drinking too quickly will only lead to quicker excretion instead of being absorbed by the body.

We have put together this guide below for you to understand food label better.

Come back tomorrow for our blog post about exercise and nutrition for the over 75s living in nursing homes or frequenting day care centres.

**Disclaimer: The advice given in this blog is meant as a suggestion only. It is important to ask your doctor/dietitian before making any changes to your lifestyle.

August 2, 2018April 14, 2021

7 Common Excuses You Say To Avoid Exercising

How you should respond the next time someone comes up with an excuse.

As part of our series to encourage people to start exercising, today we are tackling the common excuses we hear from people to not exercise and we give you some guidance to help overcome those excuses.

Everyone including myself has this misconception that exercise means hitting the gym and lifting 20KG weights to be labelled as fit and healthy. That’s actually not true (Unless you’re an athlete). But we’re just normal people leading a normal lifestyle. Therefore, exercise can seem intimidating, especially as an older adult if you’ve never done it before.

The Oxford English dictionary defines exercise as “activity requiring physical effort, carried out to sustain or improve health and fitness.” Did you notice that it didn’t state you have to run strenuously or sweat a bucket? Exercise can be used to improve your wellbeing or even to improve a part of your body that might need some TLC. For instance, if a person keeps falling, balancing exercises such as heel raises are considered a form of exercise.
Exercise also improves your sleeping pattern. I personally feel that I sleep much better and feel less tired the following morning when I exercise regularly. It makes me feel good about myself and makes my day better. In a previous post, we discussed taking the first steps to start exercising. Now that we know exercise isn’t as scary, let’s get into the common excuses we hear to avoid exercising.

1. I am too old
Well, there are many studies saying that it is never too late to exercise. It may be hard to start exercising especially if you haven’t done it since you were young. So be it then. You do not have to start like a professional athlete. You can start by doing a chair exercise at home like our “At Home Guide” or go for a walk. Try a Siel Bleu community exercise class or see if there is an aqua fit class in your local swimming pool.

2. I am afraid I will fall and I’m too unhealthy
You might be afraid that you will fall when you exercise. Believe it or not, exercise actually does the opposite. It helps strengthen your muscle preventing you from falling. However, it is important to realise that this is all specific kinds of exercise that focus on certain part of the muscle that prevents falling and thus it is important to seek help from a professional, like a Siel Bleu Physical Trainer before carrying out any activity. If you’re worried about falling during a class, seek a programme designed by professionals who will ensure to reduce falling hazards as much as possible. And you are never unhealthy to exercise. Everyone needs to start somewhere to be healthy. Everyone has to start somewhere.

3. I am too lazy
We all have that day when we just don’t feel like doing anything and not feel guilty about it, or is it just me? During those days, I would usually just watch the telly the entire day and let’s not forget snacks. So to make my days slightly productive, during commercial breaks I would move around and exercise for 4 minutes. Let say a show lasts for an hour and I watch the telly for 10 hours. And there is 4 commercial in every show. That will amount to 160 minutes of exercise. Now that’s not exactly realistic, but even moving during the break will help to reduce the time you are sedentary and improve your help. Simple exercises that can be done at home such include leg extensions and heel raises when you’re on the couch.

4. I have arthritis
“I should avoid moving too much” is the most common misconception about arthritis. Instead, you should move regularly because it keeps your muscle and the tissue surrounding the joints, therefore, protecting the bones, which prevents joint pain from getting worse. Exercise also lubricates your joints for ease of movement. It helps to maintain a healthy body weight which will reduce the stress on your joints. Your doctor, physiotherapist or Siel Bleu Trainer will be more than happy to show you the different kind of exercises to alleviate your pain.

5. I have back pain
Back pain is typically caused by a weak core. Exercise is the best way to strengthen your core. Stretches and the correct resistance work can help elevate the back pain. Having a back pain shouldn’t stop you from exercising, provided you’re doing the right exercises. If the pain is really bad, it is best that you seek medical attention.

6. I have diabetes
I think the biggest concern for people living with diabetes is the drop in their blood sugar level. I do not have diabetes but there are times when I over exercise, I would feel a little light headed. I realise that it is important to pace my exercise and listen to your body. Bring a small snack like an apple or some juice. Sit down when if you feel light headed. Do not panic. Breathe through it and have a sip of your juice or sweet snack. It is better to have someone with you when you exercise or let someone know where you will be. You might want to link your location to your family’s phone so that they can track your location. Consult your doctor before carrying out an exercise and they will advise the right programme for you.

7. I have COPD
Why would anyone with COPD who already has shortness of breath exercise? That’s going to make your breathing more laboured than usual. Well, that’s where the misconception comes in. It is actually recommended to exercise if you have COPD because exercising will increase the heart rate, which will make the blood circulate carrying more oxygen around the body.

To conclude, don’t be afraid to exercise again. Observe yourself and take note. If you realise that you exercise better in the morning than in the evening, take note. Or you have better balance when you wear your pink shoe instead of the green one, mark that down. Little difference can change your attitude towards exercise. I

**DISCLAIMER – Please always consult with your GP before making any changes to your lifestyle.

July 19, 2018April 14, 2021

Taking the First Step to Start Exercising

How to motivate yourself to start exercising.

How do I motivate myself to start exercising? We can be full of excuses when it comes to not exercising and at Siel Bleu Ireland, we have heard them all. From “I have a bad back” to “I can’t, I’m too old and afraid of breaking a hip”, but we know, the most dangerous exercise you can do is no exercise at all! You are even more likely to fall if you are not practicing regular, appropriate exercise. The common phrase, “Use it or lose it” is particularly applicable to exercise. Take an engine for example, if you don’t start it for a long period of time it looses it’s ability to function well. Our bodies are exactly the same. This is why exercise, at all stages of our lives is very important.

There are so many reasons to start exercising, from improvements in your physical function, better mood and sleep patterns, increases in confidence and of course, overall better health. But taking the first step to actually start exercising can be quite daunting for a lot of people, especially older adults who perhaps have never exercised before. Gyms can seem like intimidating and scary places or you might not feel like you’re “bendy” enough for a yoga class. So where to start?

Consult your GP – As an older adult, one of the best things to do is consult with your doctor first to see if there is any reason you shouldn’t practice physical activity. Your GP knows you and your medical history best, so consulting with them about an appropriate activity makes the most sense.
Take the first step – With the go ahead from your GP, the next step is to find an activity that you like. Perhaps trying a low intensity exercise could be the gateway to a new fitter, healthier you. Try walking or swimming to start with, both are easier on your joints and can help to improve your overall cardiovascular fitness.
Try out different activities – why not try an exercise class designed for your age group or your specific condition. There are so many classes available for people of all ages and most Patient Organisations have an exercise programme designed specifically for people living with that condition. Siel Bleu Ireland has a list of classes which you can join at any time. Classes like Siel Bleu or an aqua aerobics class can help introduce you to resistance training, which along with cardiovascular exercise are the key combination to a healthier you.
Create a habit – it takes 28 days to adopt a new habit and exercise should be one of your main priorities. Schedule physical activity into your diary when you know you don’t typically have another appointment i.e. Tuesday mornings and Thursday evenings. This way you know each week you know when your exercise is scheduled.
Exercise with other people – find out what type of activities your friends and family like to do and ask them can you join in. You could try a walking group where you might meet some new friends. Get Ireland Walking is a wealth of information. If a friend asks you to do something during your scheduled exercise time, you can suggest doing something physical, such as going for a walk or trying a new class together. Exercising with other people also creates accountability and you are more likely to keep up with your new habit.
Little at a time – it’s important to introduce exercise in small doses, there is no need to overhaul your entire life in one week. Small changes are easier to keep up with and you are more likely to keep up with small changes than big ones. Try doing some activities from our At Home Guide while watching TV and you will be surprised how big an impact a little change can make. If you feel comfortable after a few weeks with one activity then try introducing another walking day or another class.
Most important – have fun! There is no point in exercising if you are not enjoying it and let’s face it, you probably won’t keep it up. Exercise can be seen as a chore, but once you find something you enjoy, you’ve found the key!

Why not comment down below and tell us how you intend to take your first step!

June 21, 2018April 14, 2021

A Goal Setting How-To

Goal Setting

A Road Map

Wherever you go in life, you need a direction. Maybe you are trying to recover from an illness or injury, have recently retired, or are just looking to change things up a bit, setting goals is a great place to start. Start the goal setting process by:

Locating specifically where you want to be in the long term
Determining how many steps you’ll need to take along the way (short term)
Breaking that down even further and looking at the distance between those steps (daily goal)
Looking at multiple pathways to reach the end goal and
Choosing to enjoy the journey

Questions relating to a destination can be asked by anybody, young or old. Where will I be at the end of my journey? What am I going to do physically and mentally in order to get there? What skills and tools do I need in order to reach my destination? Answering these questions creates a straight forward plan and equips you with the resources to execute it.

How Does Goal Setting Help You?

Good goal setting gives you a long-term vision with short-term motivation. Goals provide you with direction, feedback, and a daily purpose.

How Far Ahead Should You Look?

Effective goal setting entails setting long-term and short-term goals; these goals will identify where you are going and how you are going to get there.

Long-term goals traditionally look one or more years into the future; think about the road trip analogy. This goal parallels your final destination. You can create a long-term goal by asking yourself “Where do I want to be physically/financially/socially at the end of this year? What about in 3 years?” Your answer to this question may be “I want to have improved my mobility by the end of this year”. But, don’t forget that even long term goals need to be specific. A more appropriate answer might be “I want to be able to fully raise my arms above my head by the end of this year” or “I want to be able to touch my toes one year from today”. It is never too late to set a long-term goal and the best way to reach these goals for the future is to set goals for the present. That is where short-term goals come in.

In order to make a long-term goal seem less daunting, we need to set short-term goals. Short-term goals are made when you are looking into the near future, usually under one year and more specifically between two weeks and one month. Short-term goals serve as stepping-stones to achieve you long-term goal(s). These types of goals provide you with ways monitor your success in reaching those long-term goals. A good example of a short-term goal is “By the end of this month I want to be able to touch my toes while sitting down”. This goal has a clear end date and specific criteria making it clear and attainable.

While short-term goals may feel more possible than long-term goals, we sometimes still struggle to maintain focus and motivation. For this reason it is also important to set daily goals. Daily goals, as the name suggests, are to be set every day. Effective daily goals will help keep your future vision current. Daily goals can be set for both physical development and for psychological skill development. For example, your physical daily goal to reach your short-term goal of touching your toes while sitting down, might be to just stretch and get your body loose before you even try to touch your toes. You psychological goal could be to not think the phrase “I can’t do that” and to stay more positive.

Taking Action

Effective goal setting must involve not just a road map but a strategy to keep the goals “real” and consistent.

The next step is to actually act on these daily, short-term, and long-term goals. Request the help of family and friends to establish a plan or to put the goal into motion. Once a goal setting “map” had been established, the next critical piece is to keep yourself accountable to these goals. Doing this is largely a matter of creativity and finding a means of accountability that will motivate you to stay with it. A few good ways to keep your goals at the forefront are:

Complete weekly goal setting forms
Develop a goal chart
Write goals on visible items such as white boards, planners, even napkins!
Verbalize goals to friends and family

Evaluate Your Goals

Effective goal setting requires you to regularly evaluate the progress towards your goal(s). Note successes along the way and modify goals if necessary.

Goals provide direction, give feedback on progress, and motivate. To ensure they serve this purpose, goals must also be flexible. It is necessary to evaluate them at several points during throughout the process. Set specific dates to check if you are on track to reaching you goal within your specified time period and make changes if needed.

REMEMBER: Goals must be S.M.A.R.T.

Specific– If it is not specific you can’t see the target, and therefore can’t aim at it.

Measurable– If it is not measurable you won’t know when you get there.

Attainable – If the goal is too far out of reach, it can actually be quite destructive. For example, if you can’t even bend over at all setting the goal to touch your toes might be too far-fetched. Instead, you could set a goal of stretching every day and then modify your long term goal as you become more flexible.

Realistic – If it is not realistic it can be discouraging. You need to believe it is possible.

Time Based – If it is not time based you will not be driven to finish it.

If incorporating exercise into your life is one of your goals, Siel Bleu can help you achieve it. Our classes are catered towards the specific needs of our clients and our trainers all have degrees in Sports Science or a related field.

Find more information about us on our website at sielbleu.ie or on Facebook and Twitter.

February 15, 2018April 14, 2021

The Importance of Active Ageing

Ageing is wrongly associated with decline, when in reality it just means we have to work that bit harder to look after ourselves. The answer is, active ageing! As we age it’s important that we exercise regularly, look after our nutrition and stay active within the community and our social network. The longer we neglect any of these areas of our life the more difficult it can be to resume a more active lifestyle, but it is never too late to change bad habits!

Exercising daily and remaining physically active is what helps us to retain our independence and which can ultimately enable us to live on our own terms. The World Health Organisation encourages up to 300 minutes of moderate-intensity aerobic physical activity or 150 minutes of vigorous-intensity aerobic physical activity per week. That may sound like a lot but it’s just half an hour, 5 days a week.

Such targets can be achieved through moderate physical activity, such as walking while participation in a more vigorous exercise programme may be another person’s desired method of physical activity. As we age, resistance or weight bearing exercises are particularly beneficial in targeting muscle wastage and maintaining bone density and strength. No one mode of physical activity is right or wrong – the key is to find a form of physical activity that you enjoy enough to keep doing, whilst targeting key areas associated with age related decline. That means including flexibility (stretching), endurance, strength, and balance exercises in our routine.

As we age and become less active our metabolism slows and our energy output decreases. As outlined by the Institute of Medicine our body’s ability to process and utilise the nutrients we need to maintain healthy bones and to prevent muscle wastage decreases. This means that we may in fact need to boost the amount of nutrients and minerals we are absorbing into our body. Muscle wastage and loss of bone density (osteoporosis) can ultimately contribute to falls and loss of mobility and independence. From the age of 60 around one third of women and two thirds of men will have reduced muscle mass.

In practical terms what we must do is ensure that our food intake matches our output. Our daily activity levels will often drop as we age and live a more sedentary lifestyle, but portion sizes remain the same. More importantly though is the content of what we choose to eat. We must follow balanced and varied diets containing fresh fruit and vegetables for fibre, protein rich foods which can maintain muscle mass and bone strength, dairy, healthy oils, whole grain foods and plenty of fluids all of which provide essential nutrients and minerals to our bodies.

Finally we must remain active within our community and social circles. Social isolation can be hugely damaging to our psychological health and as we age and it’s important that we have a support network around us. People are living longer but in smaller family networks and in a society that isn’t as familiar with its neighbours. Increasingly studies are identifying a correlation between a lack of social engagement and the development of heart disease and other medical conditions aside from more obvious negative effects such as depression and anxiety. That is why we should get active, get out and about in our local community. We have nothing to lose but everything to gain!

Why not try a community class in your area or a one to one class.

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