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7 Healthy Habits to Stay Fit after 50

mature woman on beach

What’s the No. 1 secret to healthy living after 50?

It’s not a pill, powder, diet, or anything you can buy.

It’s consistency – nurturing healthy habits like exercising and eating right over time.

The whole point of habits is that behaviors happen on auto-pilot like they’re second nature. Once healthy habits are established, they are much easier to maintain.

A crisis or trigger might get people interested in being fit after 50. But the right mindset and habits will keep them moving on the right path.

It doesn’t have to be hard. My online coaching program breaks it down into very doable steps that build upon each other until you’ve got your game plan mastered.

7 Healthy Habits to Stay Fit After Fifty

Move Your Body

The World Health Organization and the US government say every adult needs at least 150 minutes of moderately intense cardio exercise a week, plus at least two sessions of strength training to maintain muscle mass, bone density and more.

You might have questions about how to achieve this, particularly this year with the health crisis going on around us. That’s why I’m here. Let me show you the options for mindful movement, a good sweat, staying limber… whatever you like! 

Eat Right

Limit your portions, eat plenty of protein, and get at least five servings of fruits and vegetables daily. If your joints are feeling inflamed, well… remember that sugar is a leading cause of countless health problems for people of all ages.


Many advise drinking half your body weight in ounces every day. Don’t wait till you feel thirsty to drink water. And “water” does NOT mean sodas, fruit juice, or alcohol.


Some of us were raised to think that “sleeping too much” meant laziness. But now, science is revealing more and more the essential power of getting 7 to 9 hours a night. It gives our brains and bodies time to process, heal and build for the next day, and we can’t manage stress or make good decisions if we’re not well-rested. Resistance training is a great way to help!

Meditate, Pray or Practice Mindfulness

Bring yourself to a calm moment each day, connect with your higher power (whatever that is to you), and breathe slowly, deeply and deliberately, paying attention to the inhale and exhale. Then, return to that moment of calm throughout the day. It gets easier the more you practice it. And even just a few minutes a day can be beneficial.

Get Regular Checkups

Your dental, vision, hearing, and physical exams are important. Don’t shrug them off.

Limit TV News and Social Media

You want to stay informed, but too much brings stress instead of enlightenment.


Easier said than done during lockdowns due to Covid-19. When the opportunity presents itself and you feel it’s safe, go to the gym (we’re all friends here!)… maintain any memberships in your house of worship, counseling program, neighborhood associations, etc. And, of course, take the effort to see and communicate with friends and family on a regular basis.

Feel free to contact me if you’d like to learn more about online coaching or how to stay fit after fifty.

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