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Avoid These Common Mistakes That Baby Boomer Exercisers Make In January

Smart goals are dumb. You heard it here first! At New Year’s resolution time or any time during the year when you want to recommit to an exercise or diet plan, goal setting is usually part of the process.

Unfortunately, too many do not allow progress toward these goals. As you get older, you are less resilient and more prone to injury. You already lose muscle more easily than your younger counterpart. If you don’t plan well, you’ll miss out on valuable nutrition and exercise components that could lead to injury at worst or a lack of results at the very least. Read on for these common mistakes so you can avoid them when you’re ready for a fresh start.

1. Doing too much too soon. What is the risk? While you may feel like you have plenty of energy and want to jump right into your old routine, your connective tissue and joints need some time to adjust.

The gains you’ll make in the first few weeks of any exercise routine are due to neural connections, not weight. That said, using a light weight and good form will get you much further than starting out too heavy.

2. Too little rest. Although consistency is good and frequency has few recommendations, recent studies show that previously sedentary seniors had the same improvement in strength and endurance whether they exercised once or twice a week.

Even for regularly active people who want to increase their activity levels, some studies suggest that two days between exercise sessions, rather than just one, can help older adults recover. This makes your next exercise session more beneficial.

3. Too little protein in the diet overall. A hot topic in research over the past couple of years, there’s a lot of evidence that older adults aren’t actually getting enough protein. Active seniors need more protein to maintain lean muscle and significantly more to gain lean muscle.

It is often assumed that Americans eat plenty of protein. It’s often the first food to go when someone is counting calories. For older adults, studies show that most actually fall well below the recommended amounts.

4. Defining outcome goals. Setting long-term or short-term outcome goals as opposed to focusing on behavioral goals that will positively impact health can undermine your best intentions. Weighing in daily to see the scale move will quickly deflate your mojo. However, crossing a planned 30-minute walk can provide a sense of accomplishment. Filling the fourth circle because you had four servings of vegetables is good.

Outcome goals are often considered with the right behavioral goals. This is not always true. However, if the duration of the commitment is met with other benefits that you did not plan, they serve as remuneration. Say the scale hasn’t moved, but you notice your pants are looser. You sleep better and wake up more rested.

5. Non-use of incentives. Ignore those who say that better health or the activity itself will be the reward. Give yourself rewards. If you’ve ever worked, you remember being paid for a job. You did it. But if you were rewarded for doing it or doing it better what happened? You did it a little faster, with a little more enthusiasm and polish. Treat yourself well.

For greater success with New Year’s goals or any time of year, set your sights on actionable changes. What conditions do you need to set in order to reach the result you want? These are the things to set your daily and weekly goals. For best results consult an exercise or wellness professional before starting.

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