How to Stay Fit As You Age

Course Overview

Course No. 1997

Transform your aging experience into a positive, healthy journey with this comprehensive fitness program designed specifically for mature adults. Certified fitness expert Dr. Kimberlee Bethany Bonura provides:

✔ 12 instructional lectures on healthy aging principles
✔ 6 practical workout sessions for all fitness levels
✔ Science-backed strategies to maintain lifelong vitality

Key focus areas include:

• Developing sustainable motivation
• Creating personalized fitness plans
• Managing chronic conditions
• Incorporating mindful movement
• Building social support systems

Video Lectures

01: Aging with Optimism – A Holistic Approach

Duration: 33 min
Redefine “old age” and discover the three pillars of healthy aging. Learn how your “locus of control” impacts wellbeing.

02: Getting and Staying Motivated

Duration: 28 min
Master the six stages of behavioral change and overcome common barriers like procrastination and fear of discomfort.

03: Self-Care Fundamentals

Duration: 30 min
Essential practices for sleep, nutrition, mental exercise and stress management – including pre-sleep rituals and memory-boosting puzzles.

04: Fitness Fundamentals – Choose Your Activity

Duration: 28 min
Identify the three fitness components most crucial for aging well and design your personalized exercise plan.

05: Fitness beyond the Gym – Active Daily Living

Duration: 32 min
Simple strategies to increase movement throughout your day – from walking meetings to posture improvement.

06: It’s Not Just Physical – Mindful Fitness

Duration: 32 min
Explore yoga, tai chi, and meditation practices that unite body and mind through deliberate breathing techniques.

07: Motivation – Goals and Willpower

Duration: 29 min
Create effective fitness goals using five key characteristics and optimize your environment for success.

08: Friends, Fitness, and Social Support

Duration: 29 min
Leverage relationships to enhance wellbeing and use fitness to strengthen social connections.

09: Accepting a New Reality

Duration: 32 min
Recognize and prevent unhealthy obsessions with fitness or body image as you age.

10: Challenges – Illness and Chronic Pain

Duration: 33 min
Evidence-based exercises to manage pain and maintain function despite health challenges.

11: Small Steps – A Path to Big Benefits

Duration: 28 min
The transformative physical and psychological benefits of consistent exercise.

12: Making It Work – The Right Plan for You

Duration: 28 min
Align fitness goals with core psychological needs (competence, autonomy, relatedness) for lasting success.

Workout Sessions

13: Relaxation Strategies

Duration: 32 min
Breathing exercises, progressive relaxation, and energy work for stress relief.

14: Foundational Fitness

Duration: 34 min
30-minute strength and flexibility routine requiring only basic equipment.

15: Core Strength and Balance

Duration: 32 min
Yoga/Pilates fusion exercises (chair and floor options) for posture and stability.

16: Workplace Fitness

Duration: 34 min
Desk-friendly stretches and movements to stay active during work hours.

17: Chair Yoga

Duration: 36 min
Full-body yoga routine adapted for seated practice.

18: Qigong – Practicing Fluid Movement