The last time I wrote, I shared my fitness goals for January and February. Now that the end of January has arrived I wanted to share my progress in hopes you can learn from my experience. Not very many involved in this hashtag are beginning their fitness challenges in their sixties, but this is the point in life when I have found I am motivated and have the time to start. If not now …. when? “Exercise buys you three to seven additional years of life. It is an anti-depressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia.” https://www.theguardian.com/ society/2015/aug/30/brisk-daily-walks-reduce-ageing-increase-life-span-research.

As with so many things in life, challenges arise that can steer us away from staying focused on our goals. During the month of January, my husband had a heart attack; he is doing well now, and will soon begin cardiac rehab. To celebrate, we took a week’s vacation to Key West for his 70th birthday. I share these details as I believe each of us have life events that can cause temporary set backs but the trick is to quickly return to our goals. Here are my goals:

My goal:

By January 31, 2017 – walk 4 miles, five days a week at an average pace of 17.00 minutes a mile.

By February 28, 2017 – walk 5 miles, five days a week at an average pace of 16.75 minutes a mile.

            BEGINNING OF JANUARY                               END OF JANUARY

       

Yippie! I had achieved my monthly goal of an average pace of a 17 minute mile but was not able to increase my walking to four miles a day. Actually, I thought increasing to walking four miles a day would be the easiest aspect, but it didn’t prove to be that way by the end of the month. When I began using @MapMyWalk I didn’t have any idea what my average pace should be so, like so many other things in life, I researched it. Here is a chart I located. I thought you might want to check out what it would be for your age range. The article that explains it is cited just at the bottom of the chart. I was able to set this goal in the @MapMyWalk app which was very helpful.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1496

My revised goal:

By February 28, 2017 – walk 4 miles, five days a week at an average pace of 16.75.

What I have learned this month that may be helpful for others:

I have become addicted to using @MapMyWalk (her voice chirping in my ears is VERY motivating), my @Bose headset with Spotify music playing for enthusiasm/walking to a faster beat is necessary and carrying a bottle of water half-full as it is lighter and I would never drink the whole thing during my walk are all very helpful. There actually IS music for 60 somethings to exercise by – just use the search term in Spotify. Also, walking first thing in the morning is suggested by many to burn more body fat.

Sure, just like anyone, I can come up with hundreds of excuses each day why I don’t have time to walk … but … truth is … they are just excuses. Best of luck to everyone! You too can do it!