My 2024 Fitness Goals (and Why They Should Be Yours Too!)

This post is sponsored by Easy Spirit. I only highlight and share products that I use and truly love. Thank you for supporting the brands that support Empty Nest Blessed!

Have you set fitness goals for 2024? You need to do that! I’ve set mine! Today, I’m going to share my fitness goals and how I came up with them, and I’m going to tell you why I think they might be good goals for you too! To clarify, I’m not addressing weight loss goals, specifically, although sometimes weight loss comes along with fitness. Rather, I’m talking about fitness in areas that are important to empty nesters: aerobic exercise, strength training, flexibility, and balance.

How I Set My 2024 Fitness Goals

Early in December, I ran into a friend who prioritized her health and fitness in 2023. I hadn’t seen her in a while, and there was quite a noticeable difference in her muscle tone. I also noticed that her eyes were clear and lively, her skin seemed to have improved, her posture was better, and she definitely had more energy as we talked!

Of course, I asked her how she set her goals and achieved them. Was it some big 2023 New Year’s resolution that she’d actually kept? (BTW, according to the latest research, only 9% of Americans who make resolutions complete them. 😬) Guess what she said?

“I just did what I knew I should be doing.“

It was a light bulb💡moment for me! We just need to do what we know we should be doing. If you’ve read my health and fitness posts on ENB, you know what you should be doing. If you listen to the news, read women’s magazines, or watch morning television, you know what you should be doing. I know too. My (reasonable) 2024 fitness goals need to be to do what I know I need to do. Maybe these should be your goals too? Let’s make a plan!

The Tools We Need

Power Slip On Sneakers (Use code ENB20 for 20% off!)
This lightweight sneaker comes in 8 adorable color options! It has a cushioned insole and a breathable upper. I wear orthotics, and I so love that it’s orthotic-friendly.

To meet your 2024 fitness goals, you don’t necessarily need fancy equipment. What you do need is a great pair of sneakers! Did you know that experts like The American Academy of Podiatric Sports Medicine recommend that you replace your sneakers:

1. After 300-500 miles of running or walking or 45-60 hours of activities like pickleball, aerobic dance, or tennis.
2. If your sneakers show signs of unevenness when placed on a flat surface.
3. If your sneakers display noticeable creasing.

My go-to spot for sneakers is Easy Spirit! I love them for so many reasons! They’re orthotic-friendly, lightweight, and supportive. They’re comfortable right out of the box (no break-in needed!) and affordable too. Plus, with the exclusive ENB20 discount (just for Empty Nest Blessed followers), you can always take an additional 20% off Easy Spirit’s styles. It usually works on sale items as well! 😁

If you’ve been hanging around Empty Nest Blessed for a while now, you know that Easy Spirit is the first place I go to shop for (all types of) shoes! Many of their styles come in extended widths, so whether your feet are narrow, medium, wide, or extra wide width, you should be able to find cute (!) shoes that work for you. They’ve been making footwear for women for over 35 years, so they know what they’re doing!

If you have access to a gym or exercise equipment like a treadmill or elliptical, that’s great. If not, you can meet your fitness goals by walking (be sure to incorporate HIIT) and using your body weight for resistance and strength training. Throw in workout bands or some 3-5 lb. barbells, and you’re good to go!

(Click any image in the collage for sizing and pricing information.)

Power Slip On Sneakers | Astrid Slip On Walking Shoes | Maxine EMOVE Walking Shoes | Tame Slip On Sneakers | EasyMove EMOVE Walking Shoes | Denise Austin Mel EMOVE Walking Shoes | Romy Walking Shoes | Denise Austin Dilli Lace-up Court Sneakers | Denise Austin EasyWalk EMOVE Walking Shoe | Arletty Walking Shoes

The Plan

We need to make sure our plan includes a variety of movements for all-around fitness!

My 5-day-a-week plan is to do some cardio every day, along with core work (for my back) and a little bit of balance work, too, since I have osteoporosis. I’ll alternate upper body and lower body days for strength training and incorporate some stretching for flexibility every day as a cool-down. I’ve already gotten started, and with 20-30 minutes of cardio a day, I’ve been able to get everything done in an hour. 🙌

Cardio

You know your body! Your 2024 fitness goals should be tailored to you and your body’s specific needs, just like mine are. For example, since I have osteoporosis, my cardio activities are mostly weight-bearing and designed to strengthen my bones. (Mostly walking, but some running jogging!😁) Bob had a hip replacement about five years ago, so he uses machines like the elliptical and the bike that are easy on his joints.

Strength Training

Unfortunately, age-related muscle loss is a natural part of aging. In fact, after age 30, you begin to lose as much as 3% to 5% of your muscle mass and function per decade. Women over 50 need to take this seriously and include some strength training every day to combat this. I’ll alternate lower-body exercises with upper-body exercises like planks, pushups, and tricep dips.

Balance Training

Balance training helps improve stability and coordination, reducing the risk of falls and fractures. For women over 50, this is an important part of an overall fitness routine! By incorporating balance training into our workouts, we’re enhancing our ability to recover from unexpected movements and reduce the likelihood of falling.

I use the balance trainer you see above, but a pillow could work too! I do a minute or two on each leg five days a week. It’s important to stand near a chair or wall you can grab onto when you start to lose your balance. (Which will inevitably happen!) I can tell I’m improving every day!

Flexibility

As we age, flexibility decreases, and our joints become stiffer. Stretching helps improve flexibility and helps us maintain a healthy range of motion. Working out, by its very nature, is meant to tax our muscles in order to strengthen them. Regular stretching can help prevent injuries by improving muscle flexibility and joint function.

Have you set fitness goals for 2024? I’d love to know what they are and how you plan to meet them! Leave me a comment and let me know, okay?

Many thanks to my friends at Easy Spirit for sponsoring this post and for their commitment to women’s health. Head HERE to check out Easy Spirit’s sneakers and get started on your fitness goals for 2024! Right now, you can take $10 off Easy Spirit’s new athletic styles, PLUS you can use the code ENB20 for an additional 20% off your entire Easy Spirit purchase!