Fitness hacks for over 50 : 300 easy ways to incorporate exercise into your life

Fitness hacks for over 50 300 easy ways to incorporate exercise into your life

K. Aleisha Fetters

Book - 2020

"Being active and in shape helps you sleep, keeps you strong and healthy, and improves balance, your social life-and even your sex life! We all know exercise is good for us, but time, money, age, and inertia often keep us stuck on the couch. But you don't need to join a gym-or even leave your house-to get fit and healthy! In Fitness Hacks for over 50, you'll discover quick and attainable tips and strategies to maintain (or increase) your fitness and strength at any point in your life. These simple, easy-to-do movements and activities that just take a few minutes a day makes it easy and friction-free to look and feel better, regardless of your age and abilities"--

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Subjects
Exercise for middle-aged persons.
Physical fitness for middle-aged persons.
Published
New York, NY : Adams Media 2020.
Language
English
Main Author
K. Aleisha Fetters (author)
Edition
First Adams Media trade paperback edition
Item Description
Includes index.
Physical Description
207 pages : color illustrations ; 24 cm
ISBN
9781507212783
  • Foreword
  • Introduction
  • What to Have On Hand
  • Chapter 1. Balance and coordination
  • 1. Take an Active Foot
  • 2. Brace Your Core
  • 3. Play Shopping Go-Kart
  • 4. Take a (One-Footed) Stand
  • 5. Play Catch (or Fetch)
  • 6. Do What Simon Says
  • 7. Walk the Curb
  • 8. Look over Your Shoulder
  • 9. Play Mini Golf
  • 10. Close Your Eyes
  • 11. Do the One-Legged Pick-Up
  • 12. Walk and Talk
  • 13. Be the Bird Dog
  • 14. Do the Grapevine
  • 15. Walk the Beach
  • 16. Master the Dead Bug
  • 17. Do the Heel to-Toe Walk
  • 18. Go Barefoot
  • 19. Reach Around the Clock
  • 20. Switch Shoulders
  • 21. Stomp a Pillow
  • 22. Catch Your Keys
  • 23. Do the Backward Laundry Walk
  • 24. Walk Like a Monster
  • 25. Play Red Light, Green Light
  • 26. Bounce the Balloon
  • 27. Shift Your Focus During Squats
  • 28. Create an Obstacle Course
  • 29. Get Lopsided
  • 30. Lunge Two Ways
  • 31. Skip This Way
  • 32. Switch Up Your Sneakers
  • 33. Hitch Your Hip
  • 34. Hop on One Foot
  • 35. Pick Up with Your Feet
  • 36. Toss Around the Disc
  • 37. Throw Away Your Trash
  • 38. Take a Dance Class
  • 39. Do the Side Shuffle
  • 40. Use Your Opposite Hand
  • 41. Clean Across the Floor
  • 42. Step Wide, Rise, and Hold
  • 43. Get Bendy with Balance Poses
  • 44. Chop It
  • 45. Be a Windmill
  • 46. Lunge and Reach
  • 47. Try Split-Leg Standing Crunches
  • 48. Dim the Lights
  • 49. Wear a Mini Band in the House
  • 50. Twist on One Foot
  • 51. Practice Your Waltz Steps
  • 52. Work One Side at a Time
  • 53. Play Twister
  • 54. Play Freeze
  • 55. Don't Step on a Crack
  • 56. Kick the Ball Around
  • 57. Move Your Neck
  • 58. Do the Lunge to Single-Leg Stand
  • 59. Walk Like a Bear
  • 60. Go for a Bike Ride
  • 61. Focus Far and Near
  • 62. Step Up
  • 63. Get Mental
  • 64. Wade on the Water
  • 65. Hop Around
  • 66. Rock Heel to Toe
  • 67. Hover over Handrails
  • 68. Take a Tai Chi Class
  • 69. Take the Less-Beaten Path
  • 70. Give a Push
  • 71. Side Skate
  • 72. Resist Rotation
  • 73. Plank to the Sides
  • 74. Walk on Your Toes...Then Heels
  • 75. Strike a Tree Pose
  • Chapter 2. Flexibility and Mobility
  • 1. Relearn to Breathe
  • 2. Slide Against the Wall
  • 3. Stretch Your Flexors
  • 4. Make Your Bed
  • 5. Strength Train
  • 6. Hang Out in Doorways
  • 7. Pinch Your Blades
  • 8. Be a Cat...and Cow
  • 9. Move Your Ankles
  • 10. Lift Your Knees
  • 11. Reach Behind Your Back
  • 12. Salute the Sun
  • 13. Take a Time-Out
  • 14. Fidget
  • 15. Stretch with Stairs
  • 16. Reserve an Aisle Seat
  • 17. Get a Massage
  • 18. Do the I.Y.T
  • 19. Raise Your Arms
  • 20. Rotate Your Shoulders
  • 21. Dig Into Laundry
  • 22. Spread Your Toes
  • 23. Stretch Before Sleep
  • 24. Stabilize Your LPHC
  • 25. Crawl Your Hands
  • 26. Get a Better Bra
  • 27. Squat Overhead
  • 28. Bend and Reach the Sky
  • 29. Roll Your Wrists
  • 30. Switch Your Hips
  • 31. Give Your Feet Some Love
  • 32. Take a Pilates Class
  • 33. Reach Away
  • 34. Play the Air Piano
  • 35. Roll to Crawl
  • 36. Slide, Twist, and Raise
  • 37. Walk with High Knees
  • 38. Spruce Up the Yard
  • 39. Get Up
  • 40. Play on the Playground
  • 41. Roll Out
  • 42. Dynamically Stretch
  • 43. Static Stretch
  • 44. Throw Up an Elbow
  • 45. Use a Full Range
  • 46. Dress with Purpose
  • 47. Test and Retest
  • 48. Check Your Blind Spot
  • 49. Scrub Your Shoulders
  • 50. Double Your Back Work
  • 51. Play in the Snow
  • 52. Tap Your Toes
  • 53. Raise Your Heels
  • 54. Hold the End
  • 55. Raid the Closet
  • 56. Distract Your Ankle
  • 57. Sit in the Sauna
  • 58. Go Camping
  • 59. Raise Your Thumbs to the Wall
  • 60. Take a Yoga Class
  • 61. Finagle Your Way Out of Bed
  • 62. Fill Up the Back Seat
  • 63. Sleep on Your Back
  • 64. Stretch Your Piriformis
  • 65. Get Down on the Floor and Play
  • 66. Un-Text Your Neck
  • 67. Hold the Wall
  • 68. Tie Your Shoes
  • 69. Check Your Straps
  • 70. Chill Like a Child
  • 71. Clean Out Nooks and Crannies
  • 72. Don't Bounce
  • 73. Check Your Pee
  • 74. Soak in the Tub
  • 75. Listen to Aches and Pains
  • Chapter 3. Muscular Strength
  • 1. Move Free Weights
  • 2. Squeeze Silly Putty
  • 3. Sit and Stand
  • 4. Do Kitchen-Counter Push-Ups
  • 5. Do the Deadlift
  • 6. Raise Your Hips
  • 7. Sit Against the Wall
  • 8. Take the Stairs
  • 9. Open Doors
  • 10. Double Your Squats
  • 11. Lift Heavier
  • 12. Brace Through Red Lights
  • 13. Break Up Binge-Watching
  • 14. Use a Backpack
  • 15. Split Your Squats
  • 16. Squeeze Your Knees
  • 17. Basket It
  • 18. Pulse
  • 19. Carry On Your Luggage
  • 20. Stow Overhead
  • 21. Seek Out Hills
  • 22. Hollow Your Core
  • 23. Test Your Suspension
  • 24. Rearrange Your Furniture
  • 25. Carry Stuff
  • 26. Make Use of Elevator Rides
  • 27. Pinch Books
  • 28. Try the Fire-Hydrant Kick
  • 29. Bow Good Morning
  • 30. Wear Ankle Weights
  • 31. Book a Room a Few Floors Up
  • 32. Lead with the Other Leg
  • 33. Pull Apart
  • 34. Laugh a Little
  • 35. Flip Your Mattress
  • 36. Row
  • 37. Do Anything but Sit on a Bench
  • 38. Use the Bathroom Up or Down
  • 39. Pull to Your Face
  • 40. Do Water-Bottle Extensions
  • 41. Pull Down
  • 42. Shower Up
  • 43. Curl While You Carry
  • 44. Put Your Thumbs Up
  • 45. Hang
  • 46. Plank the Right Way
  • 47. Go Bowling
  • 48. Play with Tempo
  • 49. Splash Around
  • 50. Be a Helpful Mover
  • 51. Hover over the Toilet Seat
  • 52. Up Your Hairstyle
  • 53. Press Your Chest
  • 54. Lunge with a Band
  • 55. Do the Clamshell
  • 56. Take Out the Trash
  • 57. Activate Your Desk
  • 58. Do the Sumo
  • 59. Pick Up
  • 60. Press Overhead
  • 61. Superset It
  • 62. Squeeze Your Cheeks
  • 63. Open Jars
  • 64. Curl Your Hammies
  • 65. Push and Press
  • 66. Straighten Your Legs
  • 67. Casually Lean on Stuff
  • 68. Carry Your Bags in One Trip
  • 69. Paddle On
  • 70. Take a Side Step Up
  • 71. Give the Little Ones a Ride
  • 72. Explode
  • 73. Wipe the Windshield
  • 74. Slam a Pillow
  • 75. Try Out Kickboxing
  • Chapter 4. Aerobic Capacity and Endurance
  • 1. Wear Sneakers
  • 2. Take the Talk Test
  • 3. "Run" Errands
  • 4. Take a Final Lap
  • 5. Hop Off Early
  • 6. Shop in Person
  • 7. March in Place
  • 8. Bike Somewhere New
  • 9. Add Some Jacks
  • 10. Clean and Detail the Car
  • 11. Hit Up the Farmers' Market
  • 12. Play Tag
  • 13. Take the Long Route
  • 14. Have a Ball
  • 15. Drink More Water
  • 16. Walk the Dog
  • 17. Wear a Fitness Tracker
  • 18. Cycle under Your Desk
  • 19. Take a Post-Meal Walk
  • 20. Watch a Scary Movie
  • 21. Sprint the Hallways
  • 22. Go Hiking
  • 23. Teach the Kids Hopscotch
  • 24. Listen to an Audiobook
  • 25. Carry Out
  • 26. Make a Step Challenge
  • 27. Take a Fitness Vacation
  • 28. Get the Mail
  • 29. Stop Sending So Many Emails
  • 30. Try Rowing
  • 31. Pace As You Wait
  • 32. Hit Some Intervals
  • 33. Shower at Work
  • 34. Go On a Walking Tour
  • 35. Change Channels the Old Way
  • 36. Jump Rope
  • 37. Circuit Your Strength
  • 38. Stay Off Moving Walkways
  • 39. Play Marco Polo
  • 40. Tour a Museum
  • 41. Run to Catch the Bus
  • 42. Be Charitable
  • 43. Skip the Drive-Through
  • 44. Speed Up
  • 45. Try Cross-Country Skiing
  • 46. Put On Skates
  • 47. Have Sex
  • 48. Play Paddle
  • 49. Pick Something
  • 50. Play Active Video Games
  • 51. Dance It Out
  • 52. Speed Mop
  • 53. Jog in Place
  • 54. Wage Tickle War
  • 55. Take Too Many Trips
  • 56. Play Charades
  • 57. Swim Laps
  • 58. Run Against the Band
  • 59. Have a Pillow Fight
  • 60. Play Golf
  • 61. Take Laps Around the Terminal
  • 62. Walk and Talk
  • 63. Run Through the Sprinkler
  • 64. Park Away from the Entrance
  • 65. Have Active Hangouts
  • 66. Play with Fartleks
  • 67. Hit Up the Batting Cages
  • 68. Mow the Lawn
  • 69. Play Arcade Games
  • 70. Take an Indoor Cycling Class
  • 71. Push a Wheelchair
  • 72. Visit the Zoo
  • 73. Rake Leaves
  • 74. Corral Your Cart
  • 75. Catch Lightning Bugs
  • Conclusion
  • Index

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