..... I am going to give you hints and tips to help you get fit and stay fit in retirement.In my eyes, this time can represent a chance to get fitter, stronger, faster, healthier and happier. At races now, there are more people over the age of 50 than ever before, people who have grasped this spare time and used it to their best advantage, to compete 5k, 10k, half marathon and even marathons that they always wanted to try but never had the time. There are some common excuses that I hear from people all the time with regards to exercise and what is holding them back, here are some of the most common ones and how you now you really have no excuses: -I don’t have time: Obviously this is no longer an excuse, although it is essential to keep some form of consistancy in your life, so keep getting up at a certain time, keep having lunch at a certain time.If you begin to lose your structure, you can mentally struggle to adjust to your new lifestyle I have arthritis or oesteoporosis: This is one of my favourites, as the best thing you can do for either of these conditions is weight bearing exercise. Walking, weights, walking up and down stairs, all of these will certainly help no end. The worst thing you can do, is give up , sit in your chair and allow your joints to get worse and worse. Joints need movement, weight bearing movement. As well as this, aim to supplement your diet with glucosamine Chrondroitin or Udo’s oil, as both of these will certainly help as well. But don’t sit back and admit defeat, no matter how bad it is , you can improve it with exercise! I don’t know where to start: Never before has there been more ways of learning how to exercise. My column every tuesday will give you all the hints, tips and exercises you could need. There are great websites with resources such as training plans and advice that you can use. A single session with a personal trainer will get you started in the gym safely and healthy. Running, cycling and swimming clubs have groups that train regularly who you can join in with. Have I motivated you yet? There is no end to the amount of help that is out there, you just have to make the first move and make contact. Hopefully I have shown you that those excuses that held you back before are just small obstacles that really won’t hold you back. Now that you have made the decision to stay healthy, I want to show you how to set the correct goal to ensure that you stay healthy, long term, you need to use the SMART principles to set goals every 4 to 6 weeks. By doing this you won’t get bored, which is the most common problem with exercise: Specific- what is it you want to be able to do Measureable- set a 4 or 6 week timeframe, any longer than this and you can begin to lose focus Agreed- Talk to those around you, your family and friends, and make sure that they support you on your quest Realistic- Make sure the goal is something that is within your grasp Timed- Choose your timeframe and just work towards it, don’t extend it or shorten it, once you set the time then aim to stick to it. These guidelines will ensure that you set the right goals to work towards. Once you do set them there are some other pointers that will keep you safe: Start slow and build up your fitness:By starting slow, gradually building up your fitness you will ensure that you are safely exercising , reducing the chance of injury Rest is key: Ensure you are taking plenty of rest time, at least 2 -3 days per week Hydrate: Aim to keep a water bottle with you at all times, drinking your minimum of 2 litres per day. Hydrating will keep up your energy levels, improve your mood and improve your skin. By setting your goals and easing into your exercise, you can make the transition into retirement all the more enjoyable. It can be hard, depression can make itself evident. But by following these tips, you will avoid that, you will improve your mood and get fit. The fitness world is your oyster, you simply have to go and embrace it