How to Stay Fit as You Age

Course No. 1997
Kimberlee Bethany Bonura, Ph.D.
Fitness and Wellness Consultant
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4.3 out of 5
104 Reviews
79% of reviewers would recommend this product
Course No. 1997
Streaming Included Free

What Will You Learn?

  • numbers Explore tricks to get - and stay - motivated about taking a holistic approach to your health.
  • numbers Discover how to use your friends, family, and social media as a support system.
  • numbers Learn workplace fitness exercises you can even do at your desk, including "chair" yoga.
  • numbers Focus on relaxation strategies, including the art of practicing fluid motion with Qigong.

Course Overview

Age brings with it many rewarding benefits: wisdom, patience, experience, understanding. But as we get older, we also discover changes in how our bodies move and behave—changes that contradict how young we feel on the inside.

But while your body may no longer look or move as it did when you were in your 30s or 40s, that doesn’t mean you have to just accept the effects of aging. Instead, you can choose to make deliberate decisions that can transform your experience of aging into a positive and, above all, healthy one. And it all starts with staying fit.

Scientific studies have shown that not only does fitness promote happiness and satisfaction in our lives at any age, but it can also help alleviate or even stave off age-related issues such as illness, chronic pain, fatigue, and short-term memory loss. With the knowledge, tools, resources, and support systems recommended by the experts, you can build and maintain fitness in your 60s, 70s, 80s, and beyond. And by doing so, you’ll open the door to a fulfilling life in which you can

  • maintain your physical independence,
  • keep your body and your mind active,
  • increase your happiness and well-being,
  • avoid or ameliorate some of the common ailments of aging, and
  • stay engaged with the wonderful experiences of everyday life.

The path to staying fit as you age starts right here with the 12 engaging lectures and 6 active training sessions of How to Stay Fit as You Age. Delivered by certified fitness expert and wellness consultant Dr. Kimberlee Bethany Bonura, this series is the gateway to creating and practicing a balanced, adaptable fitness program that will help you stay fit throughout your life. Whether you’re already over 65, dealing with chronic health conditions, or proactively planning ahead, you can get the insights, strategies, exercises, and confidence you need to make the most out of every day of your life. Accept Dr. Bonura’s inspirational challenge to start taking charge of the aging process, and discover a rewarding way to age with grace and good health.

Explore Ways to Stay Physically Fit

How to Stay Fit as You Age starts with a series of lectures devoted to physical activity, which has been shown to improve energy, stamina, and immune system functioning, as well as reduce the risk of minor illnesses such as the flu and chronic conditions like diabetes.

Specifically, you’ll follow the FITT method used by fitness experts, which focuses your physical activity on frequency (F), intensity (I), time (T), and type of exercise (T) to better develop a plan that meets your own unique abilities and long-term goals. You’ll follow Dr. Bonura as she explains and demonstrates a wide variety of physical exercises almost anyone can perform, including

  • cardiovascular exercises to get your heart rate going,
  • strength and resistance training to build muscle and support joints,
  • flexibility training to keep you moving with ease, and
  • balance training that increases your body’s stability.

The specific exercises you learn about can be performed almost anywhere, and the few exercises that depend on equipment require little more than a resistance band or a hand weight. Dr. Bonura even explores non-gym-related activities that can support your physical fitness, such as

  • daily chores, including gardening and housekeeping,
  • workplace exercises that cultivate good posture and healthy joints, and
  • social activities such as competitive sports and ballroom dancing.

Reap the Rewards of Mental Fitness

Of course, just as important as physical fitness is mental fitness, and How to Stay Fit as You Age devotes equal time to presenting ways of combining physical and mental exercise to strengthen and improve your emotional and psychological fitness as you age.

Always informative and supportive, Dr. Bonura shows you how to reap the rewards of better mental fitness, which include improved self-esteem, reduced risk of depression and anxiety, and reduced perceptions of pain. You’ll learn how to

  • perform helpful (and fun) mindfulness exercises such as yoga, tai chi, and Pilates;
  • cultivate strong social connections with your family and friends;
  • create the right supportive environment for making smart, healthy decisions;
  • dodge the dangers of overtraining, eating disorders, and exercise addiction;

and much more.

Enjoy Six Active Exercise Sessions

In the six active sessions featured with this course, Dr. Bonura taps into her experience as a public educator and a certified fitness trainer to guide you through step-by-step exercise sessions that are sequenced in a progressive structure and are adaptable to a variety of ability levels.

Featuring peaceful landscapes and music to get you focused and motivated, these 5- to 30-minute sessions include

  • a relaxation program to help you manage stress,
  • physical exercises that work out every muscle group,
  • quick exercises you can easily fit into your busy day (including at work), and
  • Eastern practices such as yoga (on a mat or in a chair) and qigong.

Perform several exercises in a day. Or follow one of the shorter exercise programs when you’re strapped for time. Either way, these active sessions are designed to offer you flexible, adaptable ways to put the concepts you’ve learned about earlier in the course to good use.

With numerous instructor certifications—including group fitness, kickboxing, yoga, and tai chi— issued by the Aerobics and Fitness Association of America, the International Fitness Professionals Association, and yoga schools registered with the Yoga Alliance, as well as a background that combines academic research and fitness instruction, Dr. Bonura offers a unique perspective on healthy aging that makes her the perfect instructor. And her approach to teaching and training, as well as the support and motivation she provides every step of the way, make How to Stay Fit as You Age one of the most inspiring and productive toolkits for personal wellness designed specifically for individuals beyond middle age.

So open your eyes to the many options for building fitness into your life as you age. As Dr. Bonura says, “You can have an impact on your health and well-being. You can make the choice to be active and fit. And you can stay engaged in your life until your very last breath.”


Disclaimer: This series of lectures is intended to increase your knowledge of physiology, exercise, and health-related lifestyle choices and their basic effects on the human body as it ages. It is not designed for use as a medical reference to diagnose, treat, or prevent medical illnesses or trauma. Neither The Teaching Company nor Kimberlee Bethany Bonura is responsible for your use of this educational material or its consequences. If you have questions about the diagnosis, treatment, or prevention of a medical condition or illness, you should consult your personal physician.

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18 lectures
 |  Average 31 minutes each
  • 1
    Aging with Optimism—A Holistic Approach
    When is your age considered “old”? What three health-promoting characteristics make up the foundation of healthy old age? What is your “locus of control”—and why is it so important to have one? These and other questions are answered in this first step on a journey that can change your life. x
  • 2
    Getting and Staying Motivated
    Dr. Bonura discusses the secrets of motivation and illustrates the six stages of behavioral change— precontemplation, contemplation, preparation, action, maintenance, and termination. She also offers tips on conquering several common barriers to change, including procrastination, preconditioned beliefs, and a fear of discomfort. x
  • 3
    Self-Care Fundamentals
    Explore the fundamentals of self-care, which involves choosing behaviors that help balance the stress of modern life. As you look at sleep, nutrition, mental exercise, and stress management, you’ll learn ways to promote self-care in your life through incorporating pre-sleep rituals, strengthening your long-term memory with puzzles, and more. x
  • 4
    Fitness Fundamentals—Choose Your Activity
    How can you use physical activity to take better care of yourself? Find out with this helpful lecture on the components of physical fitness, including three that specifically support healthy aging. Then, learn the basics behind any successful fitness plan—and how to develop one that works for you. x
  • 5
    Fitness beyond the Gym—Active Daily Living
    You don’t need the gym to build movement into your daily life. Here, discover how to stay active throughout your day. By making small, simple choices—such as walking with a colleague instead of e-mailing, taking a dance class, or cultivating better posture—you’ll move better. And feel better, too. x
  • 6
    It’s Not Just Physical—Mindful Fitness
    Mindful fitness is an important part of aging healthfully and involves exercises that cultivate unity between your mind and your body. Among the many exercises you learn about here are basic yoga, tai chi, martial arts, and meditation—all of which combine physical exercise with deliberate breathing and mental training. x
  • 7
    Motivation—Goals and Willpower
    Take another look at why solid goals and environmental support are key to staying healthy as you age. You’ll explore each of the five characteristics of a good goal and discover how your environment affects your health-promoting decisions and supports your willpower. x
  • 8
    Friends, Fitness, and Social Support
    Whether you want them to or not, your friends and family have an effect on your overall fitness. Dr. Bonura shows you how to leverage your social circle at work and at home to support your well-being. How can your relationships inspire your health? And how can fitness cultivate stronger relationships? x
  • 9
    Accepting a New Reality
    Eating disorders such as bulimia and binge eating. Exercise addiction and overtraining. Explore these and other obsessive behaviors that occur when fitness doesn’t support but consumes your life. Learn what causes them, find out how someone can get help, and lower your own risk by cultivating more realistic expectations. x
  • 10
    Challenges—Illness and Chronic Pain
    How you respond to the illnesses and pain that come with advancing age can lead to drastically different outcomes in your ability to maintain or rebuild your physical health. This lecture includes exercises that can reduce pain and improve function. x
  • 11
    Small Steps—A Path to Big Benefits
    The one activity that consistently promotes health: exercise. First, examine some of the many benefits of physical activity on your body (including its ability to reduce your risk for diseases). Then, turn to the psychological benefits, including higher self-esteem, a stronger sense of self, and improved body image. x
  • 12
    Making It Work—The Right Plan for You
    Successful health goals have to be framed in a context that gives them greater purpose. Learn how to do this with a rewarding discussion of our three innate psychological needs (competence, autonomy, and relatedness) and Dr. Bonura’s expert advice on the best approach for maintaining a healthy lifestyle in advancing age. x
  • 13
    Relaxation Strategies
    Who doesn’t want to relax more? Find out how, in the first of several exercise sessions you can follow along with. Here, you’ll practice simple breathing exercises, a full-body progressive relaxation exercise, alternate nostril breathing, and a Japanese energy-based exercise for helping you work through pain and discomfort. x
  • 14
    Foundational Fitness
    Using only simple exercise tools and a yoga mat, discover how to get a well-balanced, 30-minute workout that incorporates both strength training and flexibility. Complete this workout session two to three times a week (along with gentle cardio) for a well-rounded exercise routine to keep you fit as you age. x
  • 15
    Core Strength and Balance
    Maintaining core strength and balance is essential for maintaining our physical independence as we age. In this session, focus on a series of yoga and Pilates exercises—performed both in a chair and on the floor—designed to improve your posture and strengthen the muscles in your core and back. x
  • 16
    Workplace Fitness
    Think you have to wait until after the workday ends to exercise? Here, Dr. Bonura reveals some simple (and surprising) ways that you can stay active and energized at the office by taking short walks, practicing good posture in your chair, performing stretches to work your muscles, and more. x
  • 17
    Chair Yoga
    For those of us with limited mobility, yoga on a floor mat can seem like an activity that we’re better off skipping. But in this fun exercise session, you’ll discover how you can still perform basic yoga routines to work your whole body—all from the ease and accessibility of a chair. x
  • 18
    Qigong—Practicing Fluid Movement
    Explore the world of qigong, an Eastern practice that focuses on slow, deliberate movement integrated with key breathing exercises to increase your mindfulness. With this session, you’ll learn how to tap into the healthy flow of your internal energy—and encourage the balance of opposing forces within your body. x

Lecture Titles

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What's Included

What Does Each Format Include?

Video DVD
Instant Video Includes:
  • Download 18 video lectures to your computer or mobile app
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
Video DVD
Soundtrack Download Includes:
  • Ability to download 18 audio lectures from your digital library
  • Downloadable PDF of the course guidebook
  • FREE audio streaming of the course from our website and mobile apps
Video DVD
DVD Includes:
  • 18 lectures on 5 DVDs
  • 208-page printed course guidebook
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
Video DVD
CD Soundtrack Includes:
  • Audio tracks are taken directly from the video
  • Your 9 CDs include all 18 lectures of this course
  • 208-page printed course guidebook
  • Downloadable PDF of the course guidebook
  • FREE audio streaming of the course from our website and mobile apps

What Does The Course Guidebook Include?

Video DVD
Course Guidebook Details:
  • 208-page course synopsis
  • Photos & illustrations
  • Suggested readings
  • Questions to consider

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Your professor

Kimberlee Bethany Bonura

About Your Professor

Kimberlee Bethany Bonura, Ph.D.
Fitness and Wellness Consultant
Dr. Kimberlee Bethany Bonura is a fitness and wellness consultant with decades of experience teaching the benefits of physical and mental health to elite athletes, higher education institutions, nonprofit community organizations, and corporations. She earned her Ph.D. in Educational Psychology, with a research emphasis in sport and exercise psychology, from Florida State University. Her doctoral dissertation won national...
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How to Stay Fit as You Age is rated 4.3 out of 5 by 104.
Rated 5 out of 5 by from Great professor! Great course! I am so glad a bought this course. I have learned so much about my health and what I should do as I age, so I can live a full and healthy life. It is so informative and motivating. I am watching it a second time for reinforcement and more motivation.
Date published: 2020-03-29
Rated 5 out of 5 by from Practical advice! I have just finished reviewing all the sessions. The teaching is good and the work exercises are great to do anywhere. I think this will help me stay fit in advanced years.
Date published: 2020-02-28
Rated 5 out of 5 by from Great Lectures! Love it! The professor is excellent and I am loving all that I am learning.
Date published: 2020-02-13
Rated 1 out of 5 by from Ouch Voice, demeanor, etc drove me crazy.....I eventually gave up and couldn't finish, definitely did not encourage me to do ANYTHING. Maybe those that never get out of their chairs and like being talked to like babies will benefit.
Date published: 2020-02-12
Rated 5 out of 5 by from Thought Provoking I am only on the third lecture but so far I like the concept. It is not just some exercises on how stay fit but thought provoking questions on why we want to stay fit and what we doing or why we are not doing what we want. Especially useful for procrastinating elders that are not wanting to get old but are not doing what they can have to improve their life.
Date published: 2020-02-09
Rated 5 out of 5 by from Very beneficial and motivating! Our daughter bought this Course for us and we are so glad she did. The fact that we can access information one class at a time is a real plus. We can choose what we most need at any particular time. Currently we are focusing on the Chair Yoga and anything to do with stress management and mindfulness. The instructor is clear and reassuring and we appreciate that. We feel we can make real progress by using this Course on a consistent basis.
Date published: 2020-01-30
Rated 5 out of 5 by from Inspiring and motivational I am so glad I purchased this course because aside from the statistical data, great ideas are provided for diet and exercise as we age. Prof. Bonura makes a wonderful presentation.
Date published: 2020-01-29
Rated 5 out of 5 by from Great course I am about 5 sessions in to this course and I have learned so much. There are details that I never thought to consider when aging.
Date published: 2020-01-21
Rated 5 out of 5 by from Exercise is not just for athletes I started this course thinking that I knew 90% of the material already. True, but that 10% is important. The pelvic floor exercises have been very helpful.
Date published: 2020-01-21
Rated 5 out of 5 by from I am so pleased with this DVD. The information is incredible. Dr Bonura's lectures are very articulate and extremely easy to follow. I have several of her lectures and would reccomend all of them.
Date published: 2019-12-16
Rated 5 out of 5 by from Excellent comprehensive course Dr Bonura presents a measured, enlightening and gentle self accepting approach to fitness which I found very empowering. I have learned to positively change my outlook on fitness and aging. Since I started the course over two months ago I have already achieved increased flexibility and strength and found the qigong routines especially useful for relaxation. One of the best courses I’ve taken on this subject
Date published: 2019-12-08
Rated 5 out of 5 by from Presentation is excellence and informative. I am pleased with my purchased. Looking forward for more from this presenter.
Date published: 2019-11-28
Rated 4 out of 5 by from Excellent for Beginners I was only 5 lectures into the 18 lecture course when asked to review it. I have studied fitness for years and the first four lectures were rather basic, but would be very good for beginners. The 5th lecture showed promise of being better for a non-beginners but it's too early to tell.
Date published: 2019-11-04
Rated 5 out of 5 by from Just What I Hoped for and Needed! Dr. Bonura is an excellent teacher whose lessons are well researched and structured, informative and inspiring. She intersperses her lectures with hands-on demonstrations which are easy and fun to try. She has helped me develop a well-rounded fitness routine for myself and raised my awareness about the many ways I can build and/or find fitness activities in things I do in the course of a normal day, making them attainable no matter how busy I am. Because of her encouragement and enthusiasm I am re-building my yoga practice. I also plan to research the yoga videos she has developed as well as seeing if I can find Tai Chi or Qigong classes near me. This is a wonderful class that I believe people of almost any age-group could profit from and I am very grateful to have it to refer to as time goes by.
Date published: 2019-09-07
Rated 5 out of 5 by from Wonderful! Very inspiring, with good motivation and practical advice.
Date published: 2019-09-03
Rated 2 out of 5 by from Too boring Finished three of the lectures. Don't think I can stand any more. She is to repititive. Citing studies isn't particularly helpful. Just give suggestions for how to stay fit as we age.
Date published: 2019-07-02
Rated 5 out of 5 by from Great tutor I have enjoyed it so far I have not managed to do much so far, but what I have done has been great I am so glad I purchased this course.
Date published: 2019-06-01
Rated 2 out of 5 by from How to Stay Fit as You Age Have reviewed part of the lectures and have not been impressed with the ones that I have reviewed. Will continue to review to see if the lectures improve. Overall so far not impressed with the course.
Date published: 2019-04-14
Rated 2 out of 5 by from Good if you an out of shape 80 yo Couldn't get into it as a former athelete trying to stave off aging. Well meaning and very knowledgeable prof. Esp if you have pelvic floor problems.
Date published: 2019-01-31
Rated 5 out of 5 by from Very Enlightening I have just finished the second video and can’t wait to start the next.
Date published: 2019-01-30
Rated 5 out of 5 by from Well balanced, thorough and thoughtful! Dr. Kimberlee Bonura offers a thorough, thoughtful and balanced approach to the aging process, covering all aspects from mental to emotional to physical. She offers up opportunities for individual reflection and drafting of reasonable approaches and goals to staying fit as we age. I recommend it for people in their middle years who wants to maximize their quality of life as as they age while considering realistic approaches to health and fitness.
Date published: 2019-01-27
Rated 5 out of 5 by from Excellent Course This course is really speaking to me! I love the format, as the 30-minute lectures are long enough but not TOO long. The the instructor is excellent; she provides lots of good information and is very well spoken, easy to listen to. I also like the fact that the last few 'lectures' are actually different types of exercise, so you have a chance to try out the different types and decide what works best for you. The accompanying booklet is also very helpful in recapping what was said, and in tracking your plan of action and setting up your personal fitness plan.
Date published: 2018-10-29
Rated 5 out of 5 by from Opps! Audio not best choice. I thought this course would be more intellectual, but it has many segments that were more visual for learning the practice of techniques. It would have been better to have gotten the DVD.
Date published: 2018-10-07
Rated 5 out of 5 by from Perfect Course for Seniors While watching this course I realized this was absolutely me. I am an older person with chronic pain and need to be able to manage the pain through stretching and exercise. Dr Bonura relates through personal experiences and her professional experiences. I liked it so much that I bought the course for my sister who also is managing chronic pain. Great Job!!!
Date published: 2018-09-21
Rated 5 out of 5 by from Challenge and Response If you are looking for a genetically perfect "skinny pants" who preaches, in a one size fits all manner, his or her beneficial experiences with diet and exercise, then this is not the course for you. If are looking for a course which can help a senior with healthy aging, then you have come to the right place. The course is about senior challenges and responses. Challenges are about natural loss of hormones, metabolism, muscle mass, bone density, cognitive ability, balance, social network, etc. Our bodies betray us. The response is holistic and focuses on choices, attainable goals, and acceptance that doing something is always better than doing nothing. Effectively, if I knew I was going to live this long, then I would have taken better care of myself. Pass up on this course at your own peril. For others, make the rest of your life, the best of your life.
Date published: 2018-08-18
Rated 4 out of 5 by from seems helpful many interesting ideas, haven't finished yet, free course is a nice thing
Date published: 2018-07-19
Rated 5 out of 5 by from Glad to own this title! I had previously checked this title out from my public library and thought it was quite well done. It does cover a lot of familiar territory, but is succinct and well presented. After viewing it, I began following up on the instructor's recommendations for home fitness routines, and as I looked for other instructional videos discovered that it wasn't easy to find comprehensive and commonsense routines for older adults that I felt matched the quality of those shown in this course. I have found it a very worthwhile purchase.
Date published: 2018-03-26
Rated 4 out of 5 by from Not Complete The fisrst few lectures seem good, I prefer to provide a better reveiw once complete.
Date published: 2018-03-15
Rated 5 out of 5 by from Very appropriate I am still going through the course. It is very thorough in what you need to do no matter what your age or physical health.
Date published: 2018-03-09
Rated 5 out of 5 by from Great information and workouts This course has exceeded my hopes and expectations. When I injured my Achilles tendon while running, I was shocked at how quickly I lost strength and flexibility. I had just turned 65, and finally had to admit that I wasn't going to recover as quickly as I had when younger, and that I'd better do something soon to get back some conditioning or it was going to be an unnecessarily uncomfortable and restrictive aging process. I had seen the course before, but had to come to this much acceptance of the fact that I was aging before I ordered it. I'm glad I didn't wait any longer. It is full of good information, validates the feelings you encounter as you get older, and is optimistic and practical. The accompanying workouts are very helpful. I especially love the Foundational Fitness workout. It gives me something I really wanted - an enjoyable way to get and maintain a basic foundation of strength and flexibility that I can build on with other activities as I wish. And my other current favorites are the 10 minute workplace fitness routines that are easily done in my office at lunchtime, no equipment needed. I highly recommend this course.
Date published: 2018-03-03
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