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Fitness Hacks for over 50: 300 Easy Ways to Incorporate Exercise Into Your Life [Mīkstie vāki]

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  • Formāts: Paperback / softback, 208 pages, height x width x depth: 232x178x13 mm, weight: 408 g, 2-color
  • Sērija : Life Hacks Series
  • Izdošanas datums: 14-May-2020
  • Izdevniecība: Adams Media Corporation
  • ISBN-10: 150721278X
  • ISBN-13: 9781507212783
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  • Cena: 19,59 €
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Fitness Hacks for over 50: 300 Easy Ways to Incorporate Exercise Into Your LifePalielināt
  • Formāts: Paperback / softback, 208 pages, height x width x depth: 232x178x13 mm, weight: 408 g, 2-color
  • Sērija : Life Hacks Series
  • Izdošanas datums: 14-May-2020
  • Izdevniecība: Adams Media Corporation
  • ISBN-10: 150721278X
  • ISBN-13: 9781507212783
Citas grāmatas par šo tēmu:
Permanent link: https://www.kriso.lv/db/9781507212783.html
Keywords:
Skip the gym and improve your physical and mental fitness in just minutes with these 300 quick and easy ways to add movement to your day!

Being active and in shape helps you sleep, keeps you strong and healthy, and improves balance, your social life&;and even your sex life! We all know exercise is good for us, but time, money, age, and inertia often keep us stuck on the couch. But you don&;t need to join a gym&;or even leave your house&;to get fit and healthy!

In Fitness Hacks for over 50, you&;ll discover quick and attainable tips and strategies to maintain (or increase) your fitness and strength at any point in your life. These simple, easy-to-do movements and activities that just take a few minutes a day makes it easy and friction-free to look and feel better, regardless of your age and abilities.

It&;s never too late to get started! Let Fitness Hacks for over 50 put you on the path to a healthier lifestyle and a longer life that you can enjoy!

Recenzijas

"Aleisha knows exactly what people fifty and up need to get activeand how to convey it in a way that's smart, fun, and actionable." Angela Haupt, Managing Editor of Health at US News & World Report A super tool to remind you of things you can do all day long to stay active for the rest of your life. Perfect gift idea and something we can all benefit from forever.

A Midlife Wife

Foreword 9(2)
Introduction 11(2)
What to Have On Hand 13(2)
Chapter One Balance and Coordination
15(50)
1 Take an Active Foot
16(1)
2 Brace Your Core
16(1)
3 Play Shopping Go-Kart
17(1)
4 Take a (One-Footed) Stand
17(1)
5 Play Catch (or Fetch)
18(1)
6 Do What Simon Says
18(2)
7 Walk the Curb
20(1)
8 Look over Your Shoulder
20(1)
9 Play Mini Golf
21(1)
10 Close Your Eyes
21(1)
11 Do the One-Legged Pick-Up
22(1)
12 Walk and Talk
23(1)
13 Be the Bird Dog
23(1)
14 Do the Grapevine
24(1)
15 Walk the Beach
25(1)
16 Master the Dead Bug
25(1)
17 Do the Heel-to-Toe Walk
26(1)
18 Go Barefoot
26(1)
19 Reach Around the Clock
27(1)
20 Switch Shoulders
28(1)
21 Stomp a Pillow
28(1)
22 Catch Your Keys
29(1)
23 Do the Backward Laundry Walk
29(1)
24 Walk Like a Monster
30(1)
25 Play Red Light, Green Light
31(1)
26 Bounce the Balloon
31(1)
27 Shift Your Focus During Squats
32(1)
28 Create an Obstacle Course
33(1)
29 Get Lopsided
33(1)
30 Lunge Two Ways
34(1)
31 Skip This Way
35(1)
32 Switch Up Your Sneakers
35(1)
33 Hitch Your Hip
36(1)
34 Hop on One Foot
37(1)
35 Pick Up with Your Feet
37(1)
36 Toss Around the Disc
38(1)
37 Throw Away Your Trash
38(1)
38 Take a Dance Class
39(1)
39 Do the Side Shuffle
39(1)
40 Use Your Opposite Hand
40(1)
41 Clean Across the Floor
40(1)
42 Step Wide, Rise, and Hold
41(1)
43 Get Bendy with Balance Poses
42(1)
44 Chop It
43(1)
45 Be a Windmill
44(1)
46 Lung and Reach
45(1)
47 Try Split-Leg Standing Crunches
46(1)
48 Dim the Lights
46(1)
49 Wear a Mini Band in the House
47(1)
50 Twist on One Foot
47(1)
51 Practice Your Waltz Steps
48(1)
52 Work One Side at a Time
49(1)
53 Play Twister
49(1)
54 Play Freeze
50(1)
55 Don't Step on a Crack
50(1)
56 Kick the Ball Around
51(1)
57 Move Your Neck
51(1)
58 Do the Lunge to Single-Leg Stand
52(1)
59 Walk Like a Bear
53(1)
60 Go for a Bike Ride
54(1)
61 Focus Far and Near
54(1)
62 Step Up
55(1)
63 Get Mental
56(1)
64 Wade on the Water
56(1)
65 Hop Around
57(1)
66 Rock Heel to Toe
57(1)
67 Hover over Handrails
58(1)
68 Take a Tai Chi Class
58(1)
69 Take the Less-Beaten Path
59(1)
70 Give a Push
59(1)
71 Side Skate
60(1)
72 Resist Rotation
61(1)
73 Plank to the Sides
62(1)
74 Walk on Your Toes Then Heels
62(1)
75 Strike a Tree Pose
63(2)
Chapter Two Flexibility and Mobility
65(50)
1 Relearn to Breathe
66(1)
2 Slide Against the Wall
67(1)
3 Stretch Your Flexors
68(1)
4 Make Your Bed
69(1)
5 Strength Train
69(1)
6 Hang Out in Doorways
70(1)
7 Pinch Your Blades
70(1)
8 Be a Cat and Cow
71(1)
9 Move Your Ankles
72(1)
10 Lift Your Knees
73(1)
11 Reach Behind Your Back
73(1)
12 Salute the Sun
74(2)
13 Take a Time-Out
76(1)
14 Fidget
77(1)
15 Stretch with Stairs
77(1)
16 Reserve an Aisle Seat
78(1)
17 Get a Massage
78(1)
18 Do the I.Y.T
79(1)
19 Raise Your Arms
80(1)
20 Rotate Your Shoulders
81(1)
21 Dig Into Laundry
82(1)
22 Spread Your Toes
82(1)
23 Stretch Before Sleep
83(1)
24 Stabilize Your LPHC
84(1)
25 Crawl Your Hands
85(1)
26 Get a Better Bra
85(1)
27 Squat Overhead
86(1)
28 Bend and Reach the Sky
87(1)
29 Roll Your Wrists
87(1)
30 Switch Your Hips
88(1)
31 Give Your Feet Some Love
89(1)
32 Take a Pilates Class
89(1)
33 Reach Away
90(1)
34 Play the Air Piano
90(1)
35 Roll to Crawl
91(1)
36 Slide, Twist, and Raise
92(1)
37 Walk with High Knees
93(1)
38 Spruce Up the Yard
93(1)
39 Get Up
94(1)
40 Play on the Playground
94(1)
41 Roll Out
95(1)
42 Dynamically Stretch
96(1)
44 Throw Up an Elbow
97(1)
45 Use a Full Range
98(1)
46 Dress with Purpose
98(1)
47 Test and Retest
99(1)
48 Check Your Blind Spot
99(1)
49 Scrub Your Shoulders
100(1)
50 Double Your Back Work
100(1)
51 Play in the Snow
101(1)
52 Tap Your Toes
101(1)
53 Raise Your Heels
102(1)
54 Hold the End
103(1)
55 Raid the Closet
103(1)
56 Distract Your Ankle
104(1)
57 Sit in the Sauna
105(1)
58 Go Camping
105(1)
59 Raise Your Thumbs to the Wall
106(1)
60 Take a Yoga Class
107(1)
61 Finagle Your Way Out of Bed
107(1)
62 Fill Up the Back Seat
108(1)
63 Sleep on Your Back
108(1)
64 Stretch Your Piriformis
109(1)
65 Get Down on the Floor and Play
109(1)
66 Un-Text Your Neck
110(1)
67 Hold the Wall
110(1)
68 Tie Your Shoes
111(1)
69 Check Your Straps
111(1)
70 Chill Like a Child
112(1)
71 Clean Out Nooks and Crannies
112(1)
72 Don't Bounce
113(1)
73 Check Your Pee
113(1)
74 Soak in the Tub
114(1)
75 Listen to Aches and Pains
114(1)
Chapter Three Muscular Strenght
115(50)
1 Move Free Weights
116(1)
2 Squeeze Silly Putty
116(1)
3 Sit and Stand
117(1)
4 Do Kitchen-Counter Push-Ups
118(1)
5 Do the Deadlift
119(1)
6 Raise Your Hips
120(1)
7 Sit Against the Wall
121(1)
8 Take the Stairs
121(1)
9 Open Doors
122(1)
10 Double Your Squats
122(1)
11 Lift Heavier
123(1)
12 Brace Through Red Lights
123(1)
13 Break Up Binge-Watching
124(1)
14 Use a Backpack
124(1)
15 Split Your Squats
125(1)
16 Squeeze Your Knees
126(1)
17 Basket It
126(1)
18 Pulse
127(1)
19 Carry On Your Luggage
127(1)
20 Stow Overhead
128(1)
21 Seek Out Hills
128(1)
22 Hollow Your Core
129(1)
23 Test Your Suspension
129(1)
24 Rearrange Your Furniture
130(1)
25 Carry Stuff
130(1)
26 Make Use of Elevator Rides
131(1)
27 Pinch Books
131(1)
28 Try the Fire-Hydrant Kick
132(1)
29 Bow Good Morning
133(1)
30 Wear Ankle Weights
133(1)
31 Book a Room a Few Floors Up
134(1)
32 Lead with the Other Leg
134(1)
33 Pull Apart
135(1)
34 Laugh a Little
136(1)
35 Flip Your Mattress
136(1)
36 Row
137(1)
37 Do Anything but Sit on a Bench
138(1)
38 Use the Bathroom Up or Down
139(1)
39 Pull to Your Face
140(1)
40 Do Water-Bottle Extensions
141(1)
41 Pull Down
142(1)
42 Shower Up
143(1)
43 Curl While You Carry
143(1)
44 Put Your Thumbs Up
144(1)
45 Hang
144(1)
46 Plank the Right Way
145(1)
47 Go Bowling
146(1)
48 Play with Tempo
146(1)
49 Splash Around
147(1)
50 Be a Helpful Mover
147(1)
51 Hover over the Toilet Seat
148(1)
52 Up Your Hairstyle
148(1)
53 Press Your Chest
149(1)
54 Lunge with a Band
150(1)
55 Do the Clamshell
151(1)
56 Take Out the Trash
151(1)
57 Activate Your Desk
152(1)
58 Do the Sumo
152(1)
59 Pick Up
153(1)
60 Press Overhead
153(1)
61 Superset It
154(1)
62 Squeeze Your Cheeks
155(1)
63 Open Jars
156(1)
64 Curl Your Hammies
156(1)
65 Push and Press
157(1)
66 Straighten Your Legs
158(1)
67 Casually Lean on Stuff
158(1)
68 Carry Your Bags in One Trip
159(1)
69 Paddle On
159(1)
70 Take a Side Step Up
160(1)
71 Give the Little Ones a Ride
161(1)
72 Explode
161(1)
73 Wipe the Windshield
162(1)
74 Slam a Pillow
163(1)
75 Try Out Kickboxing
163(2)
Chapter Four Aerobic Capacity and enduance
165(39)
1 Wear Sneakers
166(1)
2 Take the Talk Test
166(1)
3 "Run" Errands
167(1)
4 Take a Final Lap
167(1)
5 Hop Off Early
168(1)
6 Shop in Person
168(1)
7 March in Place
169(1)
8 Bike Somewhere New
169(1)
9 Add Some Jacks
170(1)
10 Clean and Detail the Car
170(1)
11 Hit Up the Farmers' Market
171(1)
12 Play Tag
171(1)
13 Take the Long Route
172(1)
14 Have a Ball
172(1)
15 Drink More Water
173(1)
16 Walk the Dog
173(1)
17 Wear a Fitness Tracker
174(1)
18 Cycle under Your Desk
174(1)
19 Take a Post-Meal Walk
175(1)
20 Watch a Scary Movie
175(1)
21 Sprint the Hallways
176(1)
22 Go Hiking
176(1)
23 Teach the Kids Hopscotch
177(1)
24 Listen to an Audiobook
178(1)
25 Carry Out
178(1)
26 Make a Step Challenge
179(1)
27 Take a Fitness Vacation
179(1)
28 Get the Mail
180(1)
29 Stop Sending So Many Emails
180(1)
30 Try Rowing
181(1)
31 Pace As You Wait
181(1)
32 Hit Some Intervals
182(1)
33 Shower at Work
182(1)
34 Go On a Walking Tour
183(1)
35 Change Channels the Old Way
183(1)
36 Jump Rope
184(1)
37 Circuit Your Strength
184(1)
38 Stay Off Moving Walkways
185(1)
39 Play Marco Polo
185(1)
40 Tour a Museum
186(1)
41 Run to Catch the Bus
186(1)
42 Be Charitable
187(1)
43 Skip the Drive-Through
187(1)
44 Speed Up
188(1)
45 Try Cross-Country Skiing
188(1)
46 Put On Skates
189(1)
47 Have Sex
189(1)
48 Play Paddle
190(1)
49 Pick Something
190(1)
50 Play Active Video Games
191(1)
51 Dance It Out
191(1)
52 Speed Mop
192(1)
53 Jog in Place
192(1)
54 Wage Tickle War
193(1)
55 Take Too Many Trips
193(1)
56 Play Charades
194(1)
57 Swim Laps
194(1)
58 Run Against the Band
195(1)
59 Have a Pillow Fight
195(1)
60 Play Golf
196(1)
61 Take Laps Around the Terminal
196(1)
62 Walk and Talk
197(1)
63 Run Through the Sprinkler
197(1)
64 Park Away from the Entrance
198(1)
65 Have Active Hangouts
198(1)
66 Play with Fartleks
199(1)
67 Hit Up the Batting Cages
199(1)
68 Mow the Lawn
200(1)
69 Play Arcade Games
200(1)
70 Take an Indoor Cycling Class
201(1)
71 Push a Wheelchair
201(1)
72 Visit the Zoo
202(1)
73 Rake Leaves
202(1)
74 Corral Your Cart
203(1)
75 Catch Lightning Bugs
203(1)
Conclusion 204(1)
Index 205
K. Aleisha Fetters is a journalist and certified strength and conditioning specialist whose work has been featured in publications including Time, Womens Health, Runners World, Oprah Daily, US News & World Report, Weight Watchers, Family Circle, and SilverSneakers. She is coauthor of The Womans Guide to Strength Training and is regularly interviewed as an expert for publications including SHAPE, Food Network, Beachbody, Lifehacker, and DietSpotlight.