Fitness Hacks for over 50

Name: Fitness Hacks for over 50 | 300 Easy Ways to Incorporate Exercise Into Your Life
Brand: Adams Media
Price: 10.51 EUR
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300 Easy Ways to Incorporate Exercise Into Your Life

K. Aleisha Fetters(Autor*in)

Adams Media (Verlag)

1. Auflage

Erschienen am 14. April 2020

208 Seiten

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978-1-5072-1279-0 (ISBN)

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Beschreibung

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Person

Inhalt

Intro
Title Page
Foreword
Introduction
What to Have On Hand
Chapter One: 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 Two: 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 Three: 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 Four: 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
About the Author
Index
Copyright

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