Class
How to Stay Fit as You Age
$49.99
$10.00
At a Glance:
- In-depth Instruction; over 555 mins
- On-demand video access anytime
- Bonus downloadable PDF resources
- Access to class Q&A
Item:
W0663E
Description
As we get older, we discover changes in how our bodies move and behave — changes that contradict how young we feel on the inside. But you can make deliberate decisions that can transform your experience of aging into a positive and, above all, healthy one. And it all starts with staying fit. Now, with the 12 engaging lectures and 6 active training sessions of How to Stay Fit as You Age by certified fitness expert and wellness consultant Dr. Kimberlee Bethany Bonura, you can create and practice a balanced, adaptable fitness program. Whether you’re over 65, dealing with chronic health conditions or planning ahead, you can get the insights, strategies, exercises and confidence you need to make the most out of every day of your life.
Class Sessions
Aging with Optimism: A Holistic Approach
33:06
When is your age considered "old"? What three health-promoting characteristics make up the foundation of healthy old age? What is your "locus of control"-and why is it so important to have one? These and other questions are answered in this first step on a journey that can change your life.
Getting & Staying Motivated
27:44
Dr. Bonura discusses the secrets of motivation and illustrates the six stages of behavioral change- precontemplation, contemplation, preparation, action, maintenance, and termination. She also offers tips on conquering several common barriers to change, including procrastination, preconditioned beliefs, and a fear of discomfort.
Self-Care Fundamentals
29:44
Explore the fundamentals of self-care, which involves choosing behaviors that help balance the stress of modern life. As you look at sleep, nutrition, mental exercise, and stress management, you'll learn ways to promote self-care in your life through incorporating pre-sleep rituals, strengthening your long-term memory with puzzles, and more.
Fitness Fundamentals: Choose Your Activity
27:52
How can you use physical activity to take better care of yourself? Find out with this helpful lecture on the components of physical fitness, including three that specifically support healthy aging. Then, learn the basics behind any successful fitness plan-and how to develop one that works for you.
Fitness beyond the Gym: Active Daily Living
31:46
You don't need the gym to build movement into your daily life. Here, discover how to stay active throughout your day. By making small, simple choices-such as walking with a colleague instead of e-mailing, taking a dance class, or cultivating better posture-you'll move better. And feel better, too.
It’s Not Just Physical: Mindful Fitness
31:56
Mindful fitness is an important part of aging healthfully and involves exercises that cultivate unity between your mind and your body. Among the many exercises you learn about here are basic yoga, tai chi, martial arts, and meditation-all of which combine physical exercise with deliberate breathing and mental training.
Motivation: Goals & Willpower
29:10
Take another look at why solid goals and environmental support are key to staying healthy as you age. You'll explore each of the five characteristics of a good goal and discover how your environment affects your health-promoting decisions and supports your willpower.
Friends, Fitness & Social Support
28:54
Whether you want them to or not, your friends and family have an effect on your overall fitness. Dr. Bonura shows you how to leverage your social circle at work and at home to support your well-being. How can your relationships inspire your health? And how can fitness cultivate stronger relationships?
Accepting a New Reality
32:00
Eating disorders such as bulimia and binge eating. Exercise addiction and overtraining. Explore these and other obsessive behaviors that occur when fitness doesn't support but consumes your life. Learn what causes them, find out how someone can get help, and lower your own risk by cultivating more realistic expectations.
Challenges: Illness & Chronic Pain
32:41
How you respond to the illnesses and pain that come with advancing age can lead to drastically different outcomes in your ability to maintain or rebuild your physical health. This lecture includes exercises that can reduce pain and improve function.
Small Steps: A Path to Big Benefits
28:08
The one activity that consistently promotes health: exercise. First, examine some of the many benefits of physical activity on your body (including its ability to reduce your risk for diseases). Then, turn to the psychological benefits, including higher self-esteem, a stronger sense of self, and improved body image.
Making It Work: The Right Plan for You
27:54
Successful health goals have to be framed in a context that gives them greater purpose. Learn how to do this with a rewarding discussion of our three innate psychological needs (competence, autonomy, and relatedness) and Dr. Bonura's expert advice on the best approach for maintaining a healthy lifestyle in advancing age.
Relaxation Strategies
25:06
Who doesn't want to relax more? Find out how, in the first of several exercise sessions you can follow along with. Here, you'll practice simple breathing exercises, a full-body progressive relaxation exercise, alternate nostril breathing, and a Japanese energy-based exercise for helping you work through pain and discomfort.
Foundational Fitness
34:03
Using only simple exercise tools and a yoga mat, discover how to get a well-balanced, 30-minute workout that incorporates both strength training and flexibility. Complete this workout session two to three times a week (along with gentle cardio) for a well-rounded exercise routine to keep you fit as you age.
Core Strength & Balance
31:42
Maintaining core strength and balance is essential for maintaining our physical independence as we age. In this session, focus on a series of yoga and Pilates exercises-performed both in a chair and on the floor-designed to improve your posture and strengthen the muscles in your core and back.
Workplace Fitness
34:25
Think you have to wait until after the workday ends to exercise? Here, Dr. Bonura reveals some simple (and surprising) ways that you can stay active and energized at the office by taking short walks, practicing good posture in your chair, performing stretches to work your muscles, and more.
Chair Yoga
36:17
For those of us with limited mobility, yoga on a floor mat can seem like an activity that we're better off skipping. But in this fun exercise session, you'll discover how you can still perform basic yoga routines to work your whole body-all from the ease and accessibility of a chair.
Qigong: Practicing Fluid Movement
32:06
Explore the world of qigong, an Eastern practice that focuses on slow, deliberate movement integrated with key breathing exercises to increase your mindfulness. With this session, you'll learn how to tap into the healthy flow of your internal energy-and encourage the balance of opposing forces within your body.
Your Instructor
Kimberlee Bethany Bonura, Ph.D.
Kimberlee Bethany Bonura, Ph.D., is a highly acclaimed fitness and wellness consultant with decades of experience teaching the benefits of physical and mental health to elite athletes, higher education institutions, nonprofit community organizations and corporations. She earned her doctorate in Educational Psychology from Florida State University. Her doctoral dissertation won national awards from the American Psychological Association (Division 47) and the Association for Applied Sport Psychology. She is also a triple-certified yoga instructor, registered with the Yoga Alliance and a member of the International Association of Yoga Therapists.
Bonus Material
How to Stay Fit as You Age - Resources
Bonus Materials available for download after purchase.