“I’ll have what she’s having.” Isn’t that what we all think when we see fabulous fitness pros who are still totally crushing it in their 40s, 50s, and beyond? We wanted to know their secrets, so we asked.
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There’s no doubt that each of these women exercise regularly. But what may surprise you is that, when asked what their most important daily habit is, each revealed a basic wellness practice rather than a strict fitness routine. Maybe the secret to staying in good health over 50 is nurturing yourself from the inside out! (These 5 senior athletes were #fitnessgoals in 2017.)
You’ve done their workout videos, watched them on TV, and maybe even listened to their TED Talks. Now, see what rituals these five inspiring women over 50 always make sure to incorporate into their days.
A morning walk
The pro: Sara Kooperman, JD, CEO of SCW Fitness Education and WATERinMOTION and inductee in the National Fitness Hall of Fame (58 years old)
Her ritual: “My daily regime includes walking my golden retriever, Buster, for 30 minutes to an hour each day. This works out to be 2-4 miles,” says Kooperman. “I typically do this when I have a conference call, because then I am not distracted by family, computers, emails, staff, or other interruptions. It helps me focus more intently and creatively. I also like to walk in the morning with friends. This gives me ME TIME and catch-up time with my girls. We call this our ‘therapy.’ Kids, husbands, medical issues, injuries, and in-laws are all hot topics of conversations. I highly recommend this for the busy professional and the busy mom!”
Make it your habit: Before going to bed, lay out comfortable walking clothes, socks, and sneakers. This way, your groggy self won't have to pick out workout wear in the morning, and you can get moving sooner. If it's chilly out, make sure to layer up using this guide to cold-weather walking gear.
Here's why you should try to walk 30 minutes every day:
A “BLT”
The pro: Kathy Smith, inductee in the National Fitness Hall of Fame and Video Hall of Fame, and host of “On Health: The Art Of Living With Kathy Smith” (66 years old)
Her ritual: “A technique I use to re-energize during the day is called the BLT (Breathing Listening Technique). It's a simple method to help me regain focus,” says Smith. “It's easy to lose concentration while being bombarded with so much during the day, from ambient noises to iPhones and laptops. … This 60-sec technique allows me to release past thoughts and future concerns. And, it brings me back to the present moment. I feel a wave of relaxation and confidence, and it helps improve my productivity. The BLT slows down heart rate, lowers blood pressure, and flushes out any feeling of frustration.”
Make it your habit: Below, Smith shares the 1-2-3 of doing the BLT.
- Get comfortable in a chair. Make sure your shoulders are relaxed, down and back, and that your chest is nice and open. Take a nice, steady inhale for a count of 6.
- When you reach the top, try and hold it for a count of 6. While you’re holding your breath, listen. Identify any sounds around you, however distant or faint they may be: an air conditioner rumbling, a dog barking down the street, a car driving, or maybe just the soft song of a bird nearby. Whatever it is, be specific and mentally pinpoint the source of each sound.
- Slowly exhale for another count of 6. Repeat this cycle 4-5 times.
MORE: 3 Quick Meditations Absolutely Anyone Can Do
A protected first hour of each day
The pro: Petra Kolber, happiness expert and author of the upcoming book The Perfection Detox (54 years old)
Her ritual: “My daily wellness habit begins with my morning. When I protect the first hour of my day and use it well, the rest of my day seems to always unfold with more ease,” says Kolber. “I try not to look to look at my computer or phone (I charge my phone outside of my bedroom) until at least an hour into my day. I use this golden hour to set my intention and my mindset to create an extraordinary day. I start by thinking of three things that I am looking forward to that day. This primes my brain to seek more of the good. I then sit quietly and meditate for 5-10 minutes, journal for a few minutes, or pick up the latest book I am reading. Next, I make my coffee and use the process as another mindfulness ritual. I then go and make my bed—I always make my bed.”
Make it your habit: Rise and shine with time to spare before your “to dos” of the day commence. Whether it’s a full hour or just 15 minutes, set aside “protected” time that electronics, other people, and life’s general mayhem won’t disrupt. While you're at it, try these 12 morning tricks to set yourself up for less stressful days.
7+ hours of sleep
The pro: Keli Roberts, internationally renowned fitness educator and inductee in the National Fitness Hall of Fame (56 years old)
Her ritual: Roberts has a list of important daily habits for self-care, including starting her day with a large glass of water and foam rolling to recover from workouts and prevent back pain. But her most important one is good sleep: “I have very regular sleep habits,” she says. “I go to bed around the same time of the day, every day. My day starts super early, so I try and get at least 7+ hours a night. That’s my absolute minimum. Often I get 8+. Sleep is underrated when it comes to staying healthy and energized. When I don’t get enough sleep I sneak in a nap in the afternoon!”
Make it your habit: As grandma always said, nothing good happens after 10 PM. Go to bed early, turn your phone to “do not disturb,” and wake up with a leg up on self-care! And make sure to keep your bedtime consistent, even on weekends. If you're having trouble drifting off, try these 12 foolproof natural sleep remedies that experts swear by.
MORE: 5 Surprising Signs You're Sleeping On A Bad Mattress
Mindful eating
The pro: Mindy Mylrea, creator of Gliding, the Gliding Disc Exercise Program, and Tabata Bootcamp (56 years old)
Her ritual: “Up until just a few years ago, I relied on my workout routine to keep me in fighting shape. At age 50, I launched into learning everything about nutrition. The food we consume plays an enormous role in our vitality and longevity,” Mylrea says. “Today, I don’t worry about the ‘workout’ as much as a whole-food, plant-based diet. Exercise is crucial to wellness, but we can never exercise our way to good health if our diet is off track.” Mylrea has shifted her entire career to help people live an optimal life through evidence-based nutrition and behavior change. She and her husband, Bruce, launched a non-profit certification program called One Day to Wellness. They purchased a 32-foot RV, rented out their house, and are taking their wellness tour to towns all across the USA and Canada in 2018.
Make it your habit: Make a categorical shift in how you think about exercise and food. Change the question from “How do I burn off what I ate?” to “How do I fuel my body to nurture it best?” Every day, try to bless your body with healthy food, much of which comes from the earth, because that is the best gasoline for your tank! (Here's how mindful eating helped one woman lose weight and love food even more.)
