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50 Ways to be More Fit After 50

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Great ways to add more life to your years!

Studies show that just 15 minutes of exercise per day could extend your life by 3 years.* Keep these tips handy and try to add some of them each week to stay more fit.

1.

Love the climb! Stairs are a great workout – go as many times as you can

 
2.

Best New Years Resolution – in January schedule all annual doctor and dentist appointments, include appointments for spouse or partner

 
3.

Drink more water - dehydration makes you tired, cranky and unable to focus

 

4.

Groupon on! Discount sites are a great way to try a new fitness activity

 
5.

East more raw vegetables - they add years to your life - cut them up so they are handy

 
6.

Take care of your skin – skin cancer is the most common form of cancer - wear hats, sunscreen and do annual skin checks with your dermatologist

 

7.

Hula Hoop-it’s great for the core and you can do it in front of the TV

 
8.

Make a new friend – adopt a dog or take a neighbor’s dog for a walk

 
9.

Say no to office birthday cakes – replace with an activity or one cake a month

 

10.

Keep sports fun and downsize when needed–– hike vs run, snowshoe vs ski

 
11.

Support farmer’s markets eat your veggies, buy local and walk there too

 
12.

Go nuts – your heart will love you if you eat more walnuts, which are rich in Omega-3 fatty acids and help decrease inflammation of the arteries

 

13.

Be a better friend – walk to be fit, great conversation makes you go farther

 
14.

Get in the swim – sign-up for a water aerobics class

 
15.

Plan an active vacation – wine country bike ride, skiing, hiking

 

16.

Improve your balance to prevent falls. Brushing teeth on one foot strengthens ankles while improving balance

 
17.

Improve your sleep – turn off the TV and computer early, keep your room cool, take a warm bath, and stay away from caffeine up to 10 hours before bedtime

 
18.

Never have trouble getting out of a chair again – when you practice squats twice a day

 

19.

Get a bike and a good bike helmet –save on gas and have fun getting fit

 
20.

Start a vegetable garden – for healthier foods and gardening also adds exercise

 
21.

Hire a trainer for a small group. Save money, stay motivated and improve your workouts

 

22.

After dinner - get involved in a hobby to help stave off the evening “munchies”

 
23.

There’s a Free App for that – find good food near you www.goodfoodnearyou.com

 
24.

Love the morning workout. It wakes you up and gets your endorphins pumping without caffeine

 

25.

Eat more of your meals at home – saving money and making healthier choices

 
26.

Be a better friend – replace dinners, lunches with activities...movies, cards, games, bike rides

 
27.

There’s a free App for that – Lose it – track weight loss www.loseit.com

 

28.

Pack walking shoes – stay fit when you travel plus save on transportation

 
29.

Say no to salt - aim for 1/2 tsp of salt a day to reduce risk of high blood pressure – read labels as 72% of salt in diet comes from processed foods

 
30.

At the store – always park farther away – easier to find a space for your car – and you get a walk in

 

31.

There’s a free App for that – imap my fitness – track your outdoor workouts – www.mapmyfitness.com

 
32.

Walk for one errand a week –dry cleaning, milk, drugstore, etc.

 
33.

Eat this, not that - Eat turkey bacon instead of regular bacon

 

34.

Great home workouts - mow your own lawn and do your own yard work

 
35.

There’s a free App for that – NIKE Boom – create a great exercise routine – itunes.apple.com

 
36.

Great home workouts – wash the car yourself – saves money and adds exercise

 

37.

Take a pedometer challenge – buy a pedometer and walk 500 miles in one year

 
38.

Eat this, not that – instead of chips, eat an apple with natural peanut butter

 
39.

Get happy feet – for happier, healthy feet, roll your arches over a baseball or try YOGATOES (yogapro.com) for 30 minutes a day

 

40.

There’s a free App for that – Fooducate – scan bar codes at the grocery store for nutritional information – www.fooducate.com

 
41.

Dance with the stars – in you living room or under the stars, dancing is a great exercise and helps a partner stay fit too

 
42.

Volunteer to fight heart disease – people who volunteer tend to live longer than people who don’t – possibly due to the increase of social connectivity

 

43.

Eat this, not that – instead of a cheeseburger – eat a regular burger with no roll

 
44.

There’s a free App for that – Myfitnesspal – track your activity and food intake www.myfitnesspal.com

 
45.

Let the light shine in – boost your natural melatonin by adding more natural light to your day – take off the sunglasses, improve home and office lighting or use a light therapy box

 

46.

At the office – make your next meeting a walking one, great for creativity

 
47.

Eat this, not that – instead of 2 slices of bread for a sandwich – use one slice

 
48.

Know your heart health numbers – establish a baseline to take preventive steps for improving areas like HDL, LDL, blood pressure, weight and body mass

 

49.

Text for health – studies show text reminders to take medications will make your prescriptions more effective by cutting down on the “I forgot” factor

 
50.

Art for health’s sake – be a regular at neighborhood art walks, combining fitness and culture

 

 

*BBc NEWS HEALTH – 8/15/2011 form THE LANcET, volume 378, issue 9798