Table of Contents

Foreword 9

Introduction 11

What to Have On Hand 13

Chapter 1 Balance and coordination 15

1 Take an Active Foot 16

2 Brace Your Core 16

3 Play Shopping Go-Kart 17

4 Take a (One-Footed) Stand 17

5 Play Catch (or Fetch) 18

6 Do What Simon Says 18

7 Walk the Curb 20

8 Look over Your Shoulder 20

9 Play Mini Golf 21

10 Close Your Eyes 21

11 Do the One-Legged Pick-Up 22

12 Walk and Talk 23

13 Be the Bird Dog 23

14 Do the Grapevine 24

15 Walk the Beach 25

16 Master the Dead Bug 25

17 Do the Heel to-Toe Walk 26

18 Go Barefoot 26

19 Reach Around the Clock 27

20 Switch Shoulders 28

21 Stomp a Pillow 28

22 Catch Your Keys 29

23 Do the Backward Laundry Walk 29

24 Walk Like a Monster 30

25 Play Red Light, Green Light 31

26 Bounce the Balloon 31

27 Shift Your Focus During Squats 32

28 Create an Obstacle Course 33

29 Get Lopsided 33

30 Lunge Two Ways 34

31 Skip This Way 35

32 Switch Up Your Sneakers 35

33 Hitch Your Hip 36

34 Hop on One Foot 37

35 Pick Up with Your Feet 37

36 Toss Around the Disc 38

37 Throw Away Your Trash 38

38 Take a Dance Class 39

39 Do the Side Shuffle 39

40 Use Your Opposite Hand 40

41 Clean Across the Floor 40

42 Step Wide, Rise, and Hold 41

43 Get Bendy with Balance Poses 42

44 Chop It 43

45 Be a Windmill 44

46 Lunge and Reach 45

47 Try Split-Leg Standing Crunches 46

48 Dim the Lights 46

49 Wear a Mini Band in the House 47

50 Twist on One Foot 47

51 Practice Your Waltz Steps 48

52 Work One Side at a Time 49

53 Play Twister 49

54 Play Freeze 50

55 Don't Step on a Crack 50

56 Kick the Ball Around 51

57 Move Your Neck 51

58 Do the Lunge to Single-Leg Stand 52

59 Walk Like a Bear 53

60 Go for a Bike Ride 54

61 Focus Far and Near 54

62 Step Up 55

63 Get Mental 56

64 Wade on the Water 56

65 Hop Around 57

66 Rock Heel to Toe 57

67 Hover over Handrails 58

68 Take a Tai Chi Class 58

69 Take the Less-Beaten Path 59

70 Give a Push 59

71 Side Skate 60

72 Resist Rotation 61

73 Plank to the Sides 62

74 Walk on Your Toes…Then Heels 62

75 Strike a Tree Pose 63

Chapter 2 Flexibility and Mobility 65

1 Relearn to Breathe 66

2 Slide Against the Wall 67

3 Stretch Your Flexors 68

4 Make Your Bed 69

5 Strength Train 69

6 Hang Out in Doorways 70

7 Pinch Your Blades 70

8 Be a Cat…and Cow 71

9 Move Your Ankles 72

10 Lift Your Knees 73

11 Reach Behind Your Back 73

12 Salute the Sun 74

13 Take a Time-Out 76

14 Fidget 77

15 Stretch with Stairs 77

16 Reserve an Aisle Seat 78

17 Get a Massage 78

18 Do the I.Y.T 79

19 Raise Your Arms 80

20 Rotate Your Shoulders 81

21 Dig Into Laundry 82

22 Spread Your Toes 82

23 Stretch Before Sleep 83

24 Stabilize Your LPHC 84

25 Crawl Your Hands 85

26 Get a Better Bra 85

27 Squat Overhead 86

28 Bend and Reach the Sky 87

29 Roll Your Wrists 87

30 Switch Your Hips 88

31 Give Your Feet Some Love 89

32 Take a Pilates Class 89

33 Reach Away 90

34 Play the Air Piano 90

35 Roll to Crawl 91

36 Slide, Twist, and Raise 92

37 Walk with High Knees 93

38 Spruce Up the Yard 93

39 Get Up 94

40 Play on the Playground 94

41 Roll Out 95

42 Dynamically Stretch 96

43 Static Stretch 96

44 Throw Up an Elbow 97

45 Use a Full Range 98

46 Dress with Purpose 98

47 Test and Retest 99

48 Check Your Blind Spot 99

49 Scrub Your Shoulders 100

50 Double Your Back Work 100

51 Play in the Snow 101

52 Tap Your Toes 101

53 Raise Your Heels 102

54 Hold the End 103

55 Raid the Closet 103

56 Distract Your Ankle 104

57 Sit in the Sauna 105

58 Go Camping 105

59 Raise Your Thumbs to the Wall 106

60 Take a Yoga Class 107

61 Finagle Your Way Out of Bed 107

62 Fill Up the Back Seat 108

63 Sleep on Your Back 108

64 Stretch Your Piriformis 109

65 Get Down on the Floor and Play 109

66 Un-Text Your Neck 110

67 Hold the Wall 110

68 Tie Your Shoes 111

69 Check Your Straps 111

70 Chill Like a Child 112

71 Clean Out Nooks and Crannies 112

72 Don't Bounce 113

73 Check Your Pee 113

74 Soak in the Tub 114

75 Listen to Aches and Pains 114

Chapter 3 Muscular Strength 115

1 Move Free Weights 116

2 Squeeze Silly Putty 116

3 Sit and Stand 117

4 Do Kitchen-Counter Push-Ups 118

5 Do the Deadlift 119

6 Raise Your Hips 120

7 Sit Against the Wall 121

8 Take the Stairs 121

9 Open Doors 122

10 Double Your Squats 122

11 Lift Heavier 123

12 Brace Through Red Lights 123

13 Break Up Binge-Watching 124

14 Use a Backpack 124

15 Split Your Squats 125

16 Squeeze Your Knees 126

17 Basket It 126

18 Pulse 127

19 Carry On Your Luggage 127

20 Stow Overhead 128

21 Seek Out Hills 128

22 Hollow Your Core 129

23 Test Your Suspension 129

24 Rearrange Your Furniture 130

25 Carry Stuff 130

26 Make Use of Elevator Rides 131

27 Pinch Books 131

28 Try the Fire-Hydrant Kick 132

29 Bow Good Morning 133

30 Wear Ankle Weights 133

31 Book a Room a Few Floors Up 134

32 Lead with the Other Leg 134

33 Pull Apart 135

34 Laugh a Little 136

35 Flip Your Mattress 136

36 Row 137

37 Do Anything but Sit on a Bench 138

38 Use the Bathroom Up or Down 139

39 Pull to Your Face 140

40 Do Water-Bottle Extensions 141

41 Pull Down 142

42 Shower Up 143

43 Curl While You Carry 143

44 Put Your Thumbs Up 144

45 Hang 144

46 Plank the Right Way 145

47 Go Bowling 146

48 Play with Tempo 146

49 Splash Around 147

50 Be a Helpful Mover 147

51 Hover over the Toilet Seat 148

52 Up Your Hairstyle 148

53 Press Your Chest 149

54 Lunge with a Band 150

55 Do the Clamshell 151

56 Take Out the Trash 151

57 Activate Your Desk 152

58 Do the Sumo 152

59 Pick Up 153

60 Press Overhead 153

61 Superset It 154

62 Squeeze Your Cheeks 155

63 Open Jars 156

64 Curl Your Hammies 156

65 Push and Press 157

66 Straighten Your Legs 158

67 Casually Lean on Stuff 158

68 Carry Your Bags in One Trip 159

69 Paddle On 159

70 Take a Side Step Up 160

71 Give the Little Ones a Ride 161

72 Explode 161

73 Wipe the Windshield 162

74 Slam a Pillow 163

75 Try Out Kickboxing 163

Chapter 4 Aerobic Capacity and Endurance 165

1 Wear Sneakers 166

2 Take the Talk Test 166

3 "Run" Errands 167

4 Take a Final Lap 167

5 Hop Off Early 168

6 Shop in Person 168

7 March in Place 169

8 Bike Somewhere New 169

9 Add Some Jacks 170

10 Clean and Detail the Car 170

11 Hit Up the Farmers' Market 171

12 Play Tag 171

13 Take the Long Route 172

14 Have a Ball 172

15 Drink More Water 173

16 Walk the Dog 173

17 Wear a Fitness Tracker 174

18 Cycle under Your Desk 174

19 Take a Post-Meal Walk 175

20 Watch a Scary Movie 175

21 Sprint the Hallways 176

22 Go Hiking 176

23 Teach the Kids Hopscotch 177

24 Listen to an Audiobook 178

25 Carry Out 178

26 Make a Step Challenge 179

27 Take a Fitness Vacation 179

28 Get the Mail 180

29 Stop Sending So Many Emails 180

30 Try Rowing 181

31 Pace As You Wait 181

32 Hit Some Intervals 182

33 Shower at Work 182

34 Go On a Walking Tour 183

35 Change Channels the Old Way 183

36 Jump Rope 184

37 Circuit Your Strength 184

38 Stay Off Moving Walkways 185

39 Play Marco Polo 185

40 Tour a Museum 186

41 Run to Catch the Bus 186

42 Be Charitable 187

43 Skip the Drive-Through 187

44 Speed Up 188

45 Try Cross-Country Skiing 188

46 Put On Skates 189

47 Have Sex 189

48 Play Paddle 190

49 Pick Something 190

50 Play Active Video Games 191

51 Dance It Out 191

52 Speed Mop 192

53 Jog in Place 192

54 Wage Tickle War 193

55 Take Too Many Trips 193

56 Play Charades 194

57 Swim Laps 194

58 Run Against the Band 195

59 Have a Pillow Fight 195

60 Play Golf 196

61 Take Laps Around the Terminal 196

62 Walk and Talk 197

63 Run Through the Sprinkler 197

64 Park Away from the Entrance 198

65 Have Active Hangouts 198

66 Play with Fartleks 199

67 Hit Up the Batting Cages 199

68 Mow the Lawn 200

69 Play Arcade Games 200

70 Take an Indoor Cycling Class 201

71 Push a Wheelchair 201

72 Visit the Zoo 202

73 Rake Leaves 202

74 Corral Your Cart 203

75 Catch Lightning Bugs 203

Conclusion 204

Index 205