At Bold, we talk a lot about the different types of exercise goals and the importance of setting exercise goals for seniors that are realistic, specific, and important to you. We’re also fans of something called the three-step habit loop. These three steps (cue, routine, and reward) can help you start and maintain positive habits. 

Setting goals and making steps to achieve them is called creating an action plan. This step-by-step guide will set you up for success! 

Keep reading to learn more about how to create an action plan. 

Step 1: Establish your baseline

The first step of your action plan is to figure out your current fitness level and abilities. While you likely have an idea of your current fitness, it is important to have objective, baseline measurements. That way, you can easily assess your progress and achievements over time. 

Bold takes care of this for you on our platform. We offer assessments in Strength, Mobility, and Balance. These assessments help you make realistic, specific goals that are important to you. All three assessments together take less than five minutes to complete. You can also look at other baseline measurements before you make goals. Some examples: bodyweight, how far you can walk before you get tired, and what items in your home are too heavy for you to lift or move comfortably. 

Step 2: Design your exercise program

Once you know your baseline, you can find an exercise program that works for you. Don’t worry, Bold takes care of all of that! We use your survey responses and personal preferences to make your program. You can also make a plan for what you want to do on days when you’re not using Bold. We recommend making time for other physical activity like walking, swimming, or other movement like gardening or dancing.

Think about your schedule, your preferred activities (what do you genuinely enjoy doing?), and if there are any friends or family members with whom you can exercise.

Step 3: Set up your equipment

If you are exercising at home, it can be helpful to set up a dedicated workout area. This can help you stay focused and make it easy to start exercising when you’re ready for a workout. At Bold, we let you know what you need for each class. But we always have options for not using additional equipment, too. 

You don’t need a fancy setup or complicated equipment. You just need a space that’s a comfortable temperature and clear of clutter or tripping hazards.

Step 4: Get moving

The most important part of the action plan…actually doing it! Keep the following tips in mind as you start your exercise program:

1. Start slowly and build up. You don’t want to feel discouraged or push yourself too far.
2. Be kind to yourself. Don’t hold yourself to impossible standards! If you skip a day, don’t give up. Keep the bigger picture in mind.
3. Be flexible and listen to your body. If your workouts feel much too hard or much too easy, adjust your plan as necessary. It may take a little while to find the rhythm and routine that works best for you.

Step 5: Maintain and track your progress

Starting is a major hurdle. And once you’ve started? The hard part is maintaining it.Try to make exercise a habit, that way you actually stick with it. This way, you’ll be able to make long-term changes and see major progress over time. If you’re having a hard time sticking with a routine, read more about how to overcome common barriers to exercise.

We highly recommend that you track your progress every 6-8 weeks through the strength, mobility, and balance assessments. You can also track your weekly minutes of physical activity.

If you find yourself losing motivation, you can try:

• Setting new goals
• Trying new activities
• Changing your environment (like exercising outside instead of indoors)
• Getting a friend to work out with you

You can also take note of the improvements you’ve already made in your fitness and overall health and celebrate them.

The bottom line

If you want to exercise but don’t know where to start, setting a goal and creating an action plan is a great first step. Once you’ve assessed your current fitness and mobility levels, Bold can help you reach your goals. We’re here to help, with class options for everyone.