67 and Flexible? Here’s My Secret to Staying Active and Strong

Like many people over 60, I used to wake up stiff, sluggish, and weaker than before. Everyday tasks felt harder, objects seemed heavier, and I had less energy. Years of sitting as a writer had taken their toll.

But instead of accepting the decline, I took action. I became a certified personal trainer and yoga teacher—and I can save you years of trial and error with what I’ve learned in over 1000 hours.

If you take my advice, you’ll add years of active, independent living. If you ignore it, you may lose mobility faster than you think.

At 67, I am flexible, strong, balanced, and in good cardiovascular health. I’m managing hypothyroidism, osteoporosis, and osteoarthritis—but I refuse to let them define me. Aging is inevitable, but weakness, stiffness, and poor health don’t have to be.

My 8 Essential Habits for Staying Fit and Flexible After 40

1. Move Every Day—Find the Joy

Movement is non-negotiable. The key? Find activities you enjoy and make them part of your routine. Bonus points if you involve a friend or a dog!

2. Get Your Heart Rate Up (At Least 20 Minutes, 6 Days a Week)

Your heart is a muscle—work it! Adjust for your fitness level and doctor’s advice, but aim for activities like:

Walking
Running
Biking
Cardio classes
Rowing, treadmill, elliptical, or cycling

3. Strength Train 2–3 Days a Week

Strength training prevents muscle loss and keeps you strong for life. Try:

Bodyweight exercises, yoga, or Pilates
Resistance bands
TRX suspension training
Dumbbells, kettlebells, or medicine balls
Weight machines at the gym

4. Warm Up Dynamically & Stretch Afterward

A good warm-up wakes up your joints and preps your body. Stretching after workouts keeps you limber.

Before training: Move around, mimic your workout movements, and explore your range of motion.
After training: Stretch each muscle you used. Reach, lengthen, and feel taller.

5. Stand Up When You Are Sitting Down

There are numerous reasons for sitting throughout the day, including work, meetings, hobbies, eating, and watching television. New guidelines suggest you break up bouts of sitting with movement.

The recommendation to get up every 30 minutes is serious and challenging. If you are deep in your work—and this happens to me a lot, like right now, when writing this—you will forget.
Set a timer on your watch or phone as a reminder.
Pay attention to how your body feels. When you start to feel stiff, rise up.
Walk across the room, stretch, or throw in an exercise or yoga pose.
Then, get back to it!

6. Eat Smart—No Dieting, No Deprivation

Fuel your body with what it needs:

Prioritize protein in every meal and snack.
Eat colorful fruits and vegetables.
Manage portions—enjoy what you love, just in moderation.
Reduce sugar but don’t deprive yourself.
Avoid processed foods as much as possible.

7. Sleep, Rest & Recover

Recovery is just as important as exercise.

Get quality sleep every night.
Take one full rest day per week.
Allow your body to recover between workouts—listen to your body!

8. Hydrate Like It’s Your Job

Drink water before, during, and after exercise.
If you feel thirsty, you’re already slightly dehydrated.
Electrolytes can help, but water is king.

The Bottom Line: You Control How You Age

Aging doesn’t have to mean decline. You have the power to stay strong, flexible, and active for decades to come. But you have to take action—today.

Through my Mighty Fit Formula and live classes, I teach people over 40 how to take ownership of their health. If you’re ready to move better, feel stronger, and control your aging process, let’s talk!

👉 Join my free Mighty Fit community today!

Or if you’re ready for structured workouts and accountability, book a discovery call