How to Stay Fit as You Age

Course No. 1997
Kimberlee Bethany Bonura, Ph.D.
Fitness and Wellness Consultant
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4.4 out of 5
103 Reviews
80% of reviewers would recommend this product
Course No. 1997
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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 103.
Rated 2 out of 5 by from Ho hum I am an active 86-year-old that did not find this helpful because the suggestions I agree with I do already and the others, I don't agree with.
Date published: 2018-02-06
Rated 5 out of 5 by from Thought Provoking Lecture Series Lots of great insights and practical methods to promote health and wellness as one ages.
Date published: 2018-02-04
Rated 4 out of 5 by from Quality Information I'm only half through the course but I'm pleased with the quality of the information and presentation. This is a product that doesn't disappointed.
Date published: 2018-02-02
Rated 5 out of 5 by from Full of tidbits I did not know I am always looking for information to motivate me to keep active. At the beginning of the course the instructor asks you to take some time to assess your current fitness and what your fears & hopes are as you age. She gives lots of tidbits about sleep, activity, & aging I was not aware of. As a result, I am going to purchase several copies for family members this Christmas. Some reviewers have said the exercises are for those less active, but anyone who is trying to up their activity or begin again after injuries needs small steps to work toward fitness. I feel this course is good background.
Date published: 2017-11-07
Rated 4 out of 5 by from Covers subject well Content excellent. Filled with facts. I'm on my ninth lecture though and still waiting for a smile.
Date published: 2017-10-14
Rated 5 out of 5 by from Packed with useful information I don't normally write reviews but this was so informative that I wanted to say what a great course it really is. I almost didn't buy it because some of the reviews. I'm glad I took a chance. I believe that I will use this course for a while. I like the way the teacher points out how to make changes in small, manageable steps. Hopefully, leading to the ability to change some negative habits to positive habits.
Date published: 2017-08-21
Rated 5 out of 5 by from Great speakers Very informative..............................;...;;
Date published: 2017-07-31
Rated 5 out of 5 by from Exactly what the content presents Professor does a great job, clear, focused, just the right amount of information
Date published: 2017-07-31
Rated 4 out of 5 by from Stay fit review Great video to encourage older people to stay fit even with limitations. This and a sport tracker have made it a lot easier to try to stay fit. Only problem is I can't get the video on my app anymore n the iPad.
Date published: 2017-07-05
Rated 5 out of 5 by from We have the course DVD of How to Stay Fit as you Age. Dr,Bonura has developed an excellent program. She presents a great deal of information, many examples, and offers practical steps to take as we strive to stay fit. Exercises included. I do feel that I have benefited from this course. Many thanks...MBV
Date published: 2017-06-09
Rated 3 out of 5 by from Stay Fit I purchased a few weeks ago; last few chapters were simply handoffs to other sources available to others without enrolling.
Date published: 2017-05-27
Rated 2 out of 5 by from To little, too redundant After 12 lessons, all I have "learned" is to exercise and keep a journal.
Date published: 2017-05-24
Rated 4 out of 5 by from Some Positive, some negative I have listened to 5 lectures and haven't gotten into the actual exercise part so be aware this review is just on these lectures so far. I'm reviewing ahead because I really have to take a break from this woman and put this aside. If you are an active older adult, skip this dvd. If you are sedentary, this is more for you. I enjoyed the first 2 lectures, but lecture #3 was pretty useless. If you own a tv or ever watch tv, you've heard all of that lecture before. She promotes yoga since she apparently is a yoga instructor. She does give some good ideas to get started exercising if you haven't in awhile. I did appreciate that. However, I think this could have been presented in a better way. She walks back and forth the whole time, talks with her hands a lot, which I find very annoying. So I stopped actually looking at her talking but just started listening. I truly have to take a break because I can't stand to hear one more time, "studies show..." and "research indicates...." as she rattles off statistics that really don't interest me. I hope I don't sound petty but it's very distracting that she wears very ill-fitting clothes, just another distraction. I think the principles are good and she does have a lot of info, but just think it could have been presented in a better way. I would recommend this dvd but just be aware of what it's about and how boring and annoying all the talking can be.
Date published: 2017-05-13
Rated 5 out of 5 by from Great class! Great content So much of this course just makes common sense. Refreshing to find a workout discipline that doesn't push you to the max. Especially for older folks this is great. Love the Tai Chi and Yoga workouts.
Date published: 2017-05-12
Rated 5 out of 5 by from Excellent motivator This course helped me feel like I am back in control of my life. I walk and ride my bike everyday. I have never felt better! I am so happy I purchased this course.
Date published: 2017-05-03
Rated 5 out of 5 by from Very Useful Learning Very well presented practical information. I gained a sincere appreciation for Yoga, something I knew nothing about before. The concepts and procedures became a key component of my winter exercise program.
Date published: 2017-05-01
Rated 5 out of 5 by from Great exercises Excellent lecturer and excercises for a type a 78 year old man. No mention of diet or alcohol (very good).
Date published: 2017-04-28
Rated 5 out of 5 by from Very motivational I found the course to be very motivational. It also has 3 different half hour workouts you can do for strength and flexibility. I try doing one of these every day.
Date published: 2017-04-16
Rated 5 out of 5 by from Great interactive lectures Instructor gives well thought out lectures in an engaging manner and format. Directions for exercises clear and easy to follow.
Date published: 2017-03-30
Rated 3 out of 5 by from Good Exercise Plans I liked the course, although the first lessons are full of fluff, eventually Dr. Bonura gets into the practical. A person that is into fitness and yoga should be in tip-top shape, and Dr Bonura is not, as is evident by the fat around her thighs and hips. I gave the course three stars because just the exercise plans are enough to carry the course. The rest of the course is fluff,
Date published: 2017-03-03
Rated 5 out of 5 by from Excellent Information This course is full of tips, health facts, exercises, and general motivation to get one energized about exercising and improving overall health as we age. After each session I was actually motivated to 'move about' for my health and well being. I have enjoyed this course very much.
Date published: 2017-01-29
Rated 5 out of 5 by from Just Beginning I have been doing the course for four weeks, viewing each lesson twice and taking notes throughout. Listening to Dr. Bonura is very pleasant. She speaks with conviction and I believe she very much wants to do the best job she can to help her students age well. The lectures are packed with statistics and anecdotal stories that help make the information more real. The assignments are thought-provoking and have helped me to think more about my life-style and daily choices. So far the exercises have been very do-able, and easy to remember and perform throughout the day. I am very happy to have purchased this course, and more optimistic after each lesson.
Date published: 2017-01-19
Rated 2 out of 5 by from Lectures on Aging Showed the first two lectures to an over 55 retired audience of 15 people at an RV Resort. As the sponsor of this event, I was motivated to make it successful. The presentation might be ok for a classroom, but fell far short of being motivational in nature, which is what I ha hoped to achieve. Most folks dozed off. One person left after the first lecture and did not stay for the second lecture, Based only on the first two lectures, I would say it was not snappy enough. It took an hour an a half to say what could have been said and reinforced several times in less than 15 minutes. Retired folks, at whom this is directed, need to be motivated, not preached to. I do not expect to hold my audience for the rest of the series. Possibly, my expectations were too high. I suspect I will have trouble getting an audience for any other such presentation by another presenter. I intend to preview the rest of the lecture so make sure they are not too boriing. I may have misjudged this series given that I have only seen two of the 18 sessions.
Date published: 2017-01-11
Rated 5 out of 5 by from Simply Tremendous! At 68 I am learning how to retire (or how not to retire!). This course has not only taught me what I need to do with respect to mental and physical health, it has been interesting and fascinating. The Doctor's style makes it easy to follow, understand and put into practice. My only regret is that I did not have this information years ago. All in all another Great Courses success.
Date published: 2017-01-06
Rated 5 out of 5 by from Makes the Case for Staying Fit My grandfather lived to 97, and he always told me, "Honey, there's no excuse not to do deep breathing and exercise every day" so I grew up with a healthy respect for staying active. And, I thought I understood the benefits of exercise, so I was tempted to skip the first few lectures of this course--I'm glad I didn't! The instructor does an excellent job of presenting the latest research and benefits of staying active as we age. Her advice is practical, and she provides a range of activities to help viewers develop a realistic plan that works for them. Even if you are already active, this course will provide you with reasons why you should continue and offer advice on exploring and expanding opportunities to staying fit as your life circumstances change. If you're not exercising, this course should motivate you to start! While this course title implies that it's for a mature audience, I think younger viewers would benefit from the advice and be motivated to develop a healthy lifestyle.
Date published: 2016-11-30
Rated 3 out of 5 by from Too basic If you're a sedentary couch potato, this course might get you up and moving. But if, like me, you're pretty fit and exercise regularly, forget it. She has some good tips and many of her lectures are motivational, but I found little of benefit to me in this program.
Date published: 2016-10-19
Rated 5 out of 5 by from Compelling and persuasive -- a real motivator Over a two-day period, three (male) friends and I viewed all 18 lectures.. Each of us is over 60 years of age and keenly interested in the general topic of staying healthy. I had already listened to another CD program by Dr Bonura and thus knew of the quality of her presentations. The other guys didn't know what to expect and were astounded at her preparation, delivery, and content. They will never be the same, as a result. This program deserves accolades. By arranging the topics carefully and delivering in a highly credible manner, Ms Bonura manages to motivate her audience to master the health benefits of proper sleep, careful eating, mindful exercise, and stress reduction. This curriculum is a powerhouse of organized information that provides a guide and a framework for daily behavior that is sure to make a vast difference in a person's ability to go through life with optimism about his or her health prospects. She is never preachy, never trite, always sincere, and consistently able to convey the vital importance of the subject matter. Her speaking ability is great and the presentation uses graphics to support key points. In the last few sessions, she gives actual demonstrations of such ephemera as Xi Gong, Tai Chi, and Yoga. Ms Bonura's sincerity and comprehensive grasp of this topic come through clearly in the video. This program is motivational and admirable. This course would be good for family viewing and discussion, perhaps as a lesson at a time, over several weeks. Or if, ,like we did, you discover its value, then taking it in as quickly as possible may become your goal. Either way, this is highly recommended! .
Date published: 2016-10-09
Rated 4 out of 5 by from How to Stay Fit as You Age Just started to view the course last evening. It was competing with the football game, so each got equal time. I thought I would complete this evaluation, as I got a new email reminder to do so every day for the past four. This seems to be a very valuable course for seniors like me and from what I have seen so far, it will both motivate and provide detailed exercise "how-tos" . I look forward to viewing the remainder of the course with high hopes. No more emails please.
Date published: 2016-08-20
Rated 5 out of 5 by from Great Activities for Aging Gracefully The course is particularly helpful in theory and practice. The information shared is invaluable and well as helpful in staying active. The last lessons are filled with lots of great exercises. Thanks for keeping our generation in mind!
Date published: 2016-08-08
Rated 2 out of 5 by from Not much to it There is nothing new in this course. I have heard all of it before.
Date published: 2016-08-02
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