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

Title:

Author:

Fetters, K. Aleisha, author.

Publication Information:

New York, NY : Adams Media, 2020.

Edition:

First Adams Media trade paperback edition.

Format:

Books

Physical Description:

207 pages : color illustrations ; 24 cm

General Note:

Includes index.

Contents:

Balance and coordination -- Flexibility and mobility -- Muscular strength -- Aerobic capacity and endurance.

Subject Term:

Exercise for middle-aged persons.

Physical fitness for middle-aged persons.

ISBN:

9781507212783

Document ID:

SD_ILS:5010838

Availability:

Library	Call Number	Format	Status	Item Holds
Searching... Weymouth Tufts Library	613.7 FET 2020	BOOK	Searching... Unknown	Searching... Unavailable

Skip the gym and improve your physical and mental fitness in just minutes with these 300 quick and easy ways to add movement to your day!

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.

It's never too late to get started! Let Fitness Hacks for over 50 put you on the path to a healthier lifestyle and a longer life that you can enjoy!

Foreword	p. 9
Introduction	p. 11
What to Have On Hand	p. 13
Chapter 1 Balance and coordination	p. 15
1 Take an Active Foot	p. 16
2 Brace Your Core	p. 16
3 Play Shopping Go-Kart	p. 17
4 Take a (One-Footed) Stand	p. 17
5 Play Catch (or Fetch)	p. 18
6 Do What Simon Says	p. 18
7 Walk the Curb	p. 20
8 Look over Your Shoulder	p. 20
9 Play Mini Golf	p. 21
10 Close Your Eyes	p. 21
11 Do the One-Legged Pick-Up	p. 22
12 Walk and Talk	p. 23
13 Be the Bird Dog	p. 23
14 Do the Grapevine	p. 24
15 Walk the Beach	p. 25
16 Master the Dead Bug	p. 25
17 Do the Heel to-Toe Walk	p. 26
18 Go Barefoot	p. 26
19 Reach Around the Clock	p. 27
20 Switch Shoulders	p. 28
21 Stomp a Pillow	p. 28
22 Catch Your Keys	p. 29
23 Do the Backward Laundry Walk	p. 29
24 Walk Like a Monster	p. 30
25 Play Red Light, Green Light	p. 31
26 Bounce the Balloon	p. 31
27 Shift Your Focus During Squats	p. 32
28 Create an Obstacle Course	p. 33
29 Get Lopsided	p. 33
30 Lunge Two Ways	p. 34
31 Skip This Way	p. 35
32 Switch Up Your Sneakers	p. 35
33 Hitch Your Hip	p. 36
34 Hop on One Foot	p. 37
35 Pick Up with Your Feet	p. 37
36 Toss Around the Disc	p. 38
37 Throw Away Your Trash	p. 38
38 Take a Dance Class	p. 39
39 Do the Side Shuffle	p. 39
40 Use Your Opposite Hand	p. 40
41 Clean Across the Floor	p. 40
42 Step Wide, Rise, and Hold	p. 41
43 Get Bendy with Balance Poses	p. 42
44 Chop It	p. 43
45 Be a Windmill	p. 44
46 Lunge and Reach	p. 45
47 Try Split-Leg Standing Crunches	p. 46
48 Dim the Lights	p. 46
49 Wear a Mini Band in the House	p. 47
50 Twist on One Foot	p. 47
51 Practice Your Waltz Steps	p. 48
52 Work One Side at a Time	p. 49
53 Play Twister	p. 49
54 Play Freeze	p. 50
55 Don't Step on a Crack	p. 50
56 Kick the Ball Around	p. 51
57 Move Your Neck	p. 51
58 Do the Lunge to Single-Leg Stand	p. 52
59 Walk Like a Bear	p. 53
60 Go for a Bike Ride	p. 54
61 Focus Far and Near	p. 54
62 Step Up	p. 55
63 Get Mental	p. 56
64 Wade on the Water	p. 56
65 Hop Around	p. 57
66 Rock Heel to Toe	p. 57
67 Hover over Handrails	p. 58
68 Take a Tai Chi Class	p. 58
69 Take the Less-Beaten Path	p. 59
70 Give a Push	p. 59
71 Side Skate	p. 60
72 Resist Rotation	p. 61
73 Plank to the Sides	p. 62
74 Walk on Your Toes...Then Heels	p. 62
75 Strike a Tree Pose	p. 63
Chapter 2 Flexibility and Mobility	p. 65
1 Relearn to Breathe	p. 66
2 Slide Against the Wall	p. 67
3 Stretch Your Flexors	p. 68
4 Make Your Bed	p. 69
5 Strength Train	p. 69
6 Hang Out in Doorways	p. 70
7 Pinch Your Blades	p. 70
8 Be a Cat...and Cow	p. 71
9 Move Your Ankles	p. 72
10 Lift Your Knees	p. 73
11 Reach Behind Your Back	p. 73
12 Salute the Sun	p. 74
13 Take a Time-Out	p. 76
14 Fidget	p. 77
15 Stretch with Stairs	p. 77
16 Reserve an Aisle Seat	p. 78
17 Get a Massage	p. 78
18 Do the I.Y.T	p. 79
19 Raise Your Arms	p. 80
20 Rotate Your Shoulders	p. 81
21 Dig Into Laundry	p. 82
22 Spread Your Toes	p. 82
23 Stretch Before Sleep	p. 83
24 Stabilize Your LPHC	p. 84
25 Crawl Your Hands	p. 85
26 Get a Better Bra	p. 85
27 Squat Overhead	p. 86
28 Bend and Reach the Sky	p. 87
29 Roll Your Wrists	p. 87
30 Switch Your Hips	p. 88
31 Give Your Feet Some Love	p. 89
32 Take a Pilates Class	p. 89
33 Reach Away	p. 90
34 Play the Air Piano	p. 90
35 Roll to Crawl	p. 91
36 Slide, Twist, and Raise	p. 92
37 Walk with High Knees	p. 93
38 Spruce Up the Yard	p. 93
39 Get Up	p. 94
40 Play on the Playground	p. 94
41 Roll Out	p. 95
42 Dynamically Stretch	p. 96
43 Static Stretch	p. 96
44 Throw Up an Elbow	p. 97
45 Use a Full Range	p. 98
46 Dress with Purpose	p. 98
47 Test and Retest	p. 99
48 Check Your Blind Spot	p. 99
49 Scrub Your Shoulders	p. 100
50 Double Your Back Work	p. 100
51 Play in the Snow	p. 101
52 Tap Your Toes	p. 101
53 Raise Your Heels	p. 102
54 Hold the End	p. 103
55 Raid the Closet	p. 103
56 Distract Your Ankle	p. 104
57 Sit in the Sauna	p. 105
58 Go Camping	p. 105
59 Raise Your Thumbs to the Wall	p. 106
60 Take a Yoga Class	p. 107
61 Finagle Your Way Out of Bed	p. 107
62 Fill Up the Back Seat	p. 108
63 Sleep on Your Back	p. 108
64 Stretch Your Piriformis	p. 109
65 Get Down on the Floor and Play	p. 109
66 Un-Text Your Neck	p. 110
67 Hold the Wall	p. 110
68 Tie Your Shoes	p. 111
69 Check Your Straps	p. 111
70 Chill Like a Child	p. 112
71 Clean Out Nooks and Crannies	p. 112
72 Don't Bounce	p. 113
73 Check Your Pee	p. 113
74 Soak in the Tub	p. 114
75 Listen to Aches and Pains	p. 114
Chapter 3 Muscular Strength	p. 115
1 Move Free Weights	p. 116
2 Squeeze Silly Putty	p. 116
3 Sit and Stand	p. 117
4 Do Kitchen-Counter Push-Ups	p. 118
5 Do the Deadlift	p. 119
6 Raise Your Hips	p. 120
7 Sit Against the Wall	p. 121
8 Take the Stairs	p. 121
9 Open Doors	p. 122
10 Double Your Squats	p. 122
11 Lift Heavier	p. 123
12 Brace Through Red Lights	p. 123
13 Break Up Binge-Watching	p. 124
14 Use a Backpack	p. 124
15 Split Your Squats	p. 125
16 Squeeze Your Knees	p. 126
17 Basket It	p. 126
18 Pulse	p. 127
19 Carry On Your Luggage	p. 127
20 Stow Overhead	p. 128
21 Seek Out Hills	p. 128
22 Hollow Your Core	p. 129
23 Test Your Suspension	p. 129
24 Rearrange Your Furniture	p. 130
25 Carry Stuff	p. 130
26 Make Use of Elevator Rides	p. 131
27 Pinch Books	p. 131
28 Try the Fire-Hydrant Kick	p. 132
29 Bow Good Morning	p. 133
30 Wear Ankle Weights	p. 133
31 Book a Room a Few Floors Up	p. 134
32 Lead with the Other Leg	p. 134
33 Pull Apart	p. 135
34 Laugh a Little	p. 136
35 Flip Your Mattress	p. 136
36 Row	p. 137
37 Do Anything but Sit on a Bench	p. 138
38 Use the Bathroom Up or Down	p. 139
39 Pull to Your Face	p. 140
40 Do Water-Bottle Extensions	p. 141
41 Pull Down	p. 142
42 Shower Up	p. 143
43 Curl While You Carry	p. 143
44 Put Your Thumbs Up	p. 144
45 Hang	p. 144
46 Plank the Right Way	p. 145
47 Go Bowling	p. 146
48 Play with Tempo	p. 146
49 Splash Around	p. 147
50 Be a Helpful Mover	p. 147
51 Hover over the Toilet Seat	p. 148
52 Up Your Hairstyle	p. 148
53 Press Your Chest	p. 149
54 Lunge with a Band	p. 150
55 Do the Clamshell	p. 151
56 Take Out the Trash	p. 151
57 Activate Your Desk	p. 152
58 Do the Sumo	p. 152
59 Pick Up	p. 153
60 Press Overhead	p. 153
61 Superset It	p. 154
62 Squeeze Your Cheeks	p. 155
63 Open Jars	p. 156
64 Curl Your Hammies	p. 156
65 Push and Press	p. 157
66 Straighten Your Legs	p. 158
67 Casually Lean on Stuff	p. 158
68 Carry Your Bags in One Trip	p. 159
69 Paddle On	p. 159
70 Take a Side Step Up	p. 160
71 Give the Little Ones a Ride	p. 161
72 Explode	p. 161
73 Wipe the Windshield	p. 162
74 Slam a Pillow	p. 163
75 Try Out Kickboxing	p. 163
Chapter 4 Aerobic Capacity and Endurance	p. 165
1 Wear Sneakers	p. 166
2 Take the Talk Test	p. 166
3 "Run" Errands	p. 167
4 Take a Final Lap	p. 167
5 Hop Off Early	p. 168
6 Shop in Person	p. 168
7 March in Place	p. 169
8 Bike Somewhere New	p. 169
9 Add Some Jacks	p. 170
10 Clean and Detail the Car	p. 170
11 Hit Up the Farmers' Market	p. 171
12 Play Tag	p. 171
13 Take the Long Route	p. 172
14 Have a Ball	p. 172
15 Drink More Water	p. 173
16 Walk the Dog	p. 173
17 Wear a Fitness Tracker	p. 174
18 Cycle under Your Desk	p. 174
19 Take a Post-Meal Walk	p. 175
20 Watch a Scary Movie	p. 175
21 Sprint the Hallways	p. 176
22 Go Hiking	p. 176
23 Teach the Kids Hopscotch	p. 177
24 Listen to an Audiobook	p. 178
25 Carry Out	p. 178
26 Make a Step Challenge	p. 179
27 Take a Fitness Vacation	p. 179
28 Get the Mail	p. 180
29 Stop Sending So Many Emails	p. 180
30 Try Rowing	p. 181
31 Pace As You Wait	p. 181
32 Hit Some Intervals	p. 182
33 Shower at Work	p. 182
34 Go On a Walking Tour	p. 183
35 Change Channels the Old Way	p. 183
36 Jump Rope	p. 184
37 Circuit Your Strength	p. 184
38 Stay Off Moving Walkways	p. 185
39 Play Marco Polo	p. 185
40 Tour a Museum	p. 186
41 Run to Catch the Bus	p. 186
42 Be Charitable	p. 187
43 Skip the Drive-Through	p. 187
44 Speed Up	p. 188
45 Try Cross-Country Skiing	p. 188
46 Put On Skates	p. 189
47 Have Sex	p. 189
48 Play Paddle	p. 190
49 Pick Something	p. 190
50 Play Active Video Games	p. 191
51 Dance It Out	p. 191
52 Speed Mop	p. 192
53 Jog in Place	p. 192
54 Wage Tickle War	p. 193
55 Take Too Many Trips	p. 193
56 Play Charades	p. 194
57 Swim Laps	p. 194
58 Run Against the Band	p. 195
59 Have a Pillow Fight	p. 195
60 Play Golf	p. 196
61 Take Laps Around the Terminal	p. 196
62 Walk and Talk	p. 197
63 Run Through the Sprinkler	p. 197
64 Park Away from the Entrance	p. 198
65 Have Active Hangouts	p. 198
66 Play with Fartleks	p. 199
67 Hit Up the Batting Cages	p. 199
68 Mow the Lawn	p. 200
69 Play Arcade Games	p. 200
70 Take an Indoor Cycling Class	p. 201
71 Push a Wheelchair	p. 201
72 Visit the Zoo	p. 202
73 Rake Leaves	p. 202
74 Corral Your Cart	p. 203
75 Catch Lightning Bugs	p. 203
Conclusion	p. 204
Index	p. 205

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