By the second half of life most of us have tried a variety of fitness routines, given up on our share of New Year’s resolutions, and felt burdened by what we think we “should” be doing to stay fit. Perhaps what we need are practical, non-intimidating ideas for physical and cognitive fitness that are appropriate for this stage. Fitness activities to choose from that feel approachable, can be incorporated into the flow of our day, and motivate us to take on more over time.

Empty Nest Network welcomes Houston fitness expert Misha Laird, a yoga instructor for over 25 years and the yoga director for the Houstonian Club.  You’ll find Misha’s bio beneath this article.

An empty nester in her late 50’s with 3 grown children, Misha lives by example as she moves through each day focused on staying active, both physically and mentally.  Misha offers us 10 of her favorite tips that make up her own daily routine.

Misha’s 10 simple tips for turning fitness into a way of life

Morning walks to get focused and calm

Rise early enough to walk for up to an hour. Quietly observing nature and sunrises is conducive to meditation. While walking, you can also listen to podcasts or foreign language lessons (Misha currently takes French lessons during her daily walks). This morning ritual focuses the mind and leaves the body relaxed and ready for the day’s demands.

Jumping jacks are not just for kids

After your walk, try a few jumping jacks, jump rope, or do cartwheels (if your own circumstances and health allow). The idea is to give your body plenty of movement in the mornings.  After that, you are ready to take on your day.

Evening walks to unwind

Taking a walk before dinner with a companion is a good way to unwind and talk about the highs and lows of the day, while walking off stress.  (As empty nesters, Misha and her husband have discovered that they love connecting as a couple through their evening ritual of walking together.  She says this has been one of the very best things for their relationship, and for de-stressing before dinner).  

The benefits from walking twice a day are very different.  Morning walks are to wake up body and mind, and evening walks are to unwind naturally. In both cases, allowing time to walk regularly also gives us the benefit of a gentle spinal twist and good basic core strength. 

Dinner prep doesn’t have to be a chore

Dinner doesn’t have to be about making an impeccable meal or a big nightly production. Focus instead on continuing to unwind from the day while making a variety of easier, fresh and mostly healthy meals. 

Feed the brain with a puzzle or a game

After dinner you can linger at the dinner table for a puzzle or a game such as Scrabble, Rummikub, or other word games that can help the brain stay nimble. (Misha says her evening routines with her husband “let us recharge together and provide great sustenance for our marriage, our minds and our bodies”.) 

Put the e-devices away

Turn off your e-devices each evening after dinner and meditate to relax just before bedtime.

Don’t fear the floor

It is important to maintain your ability to get up and down from the floor.  Make it a point to do it a few times each week. This can help keep you limber and agile. Drink tea, read, or watch TV while sitting on the floor.  (If you haven’t gotten up off the floor in awhile, there are internet videos showing how to safely do so as we age).

Balance is more important than ever

There are 2 simple ways to work on balance each day:

One is to stand on one leg while brushing your teeth, switching to the other leg halfway through.

Another is when putting your socks and shoes on.  While standing, lift a leg and foot to put your sock and shoe on.  Repeat with the other foot and shoe.

“If you want to develop a habit, the very best thing is to tie it into something you do regularly. Such as brushing your teeth or putting on your shoes.

“From mid-life forward, keeping your balance, foot mobility and hip strength are all important.”  (Misha says her 10 tips can help accomplish this).

Use it or lose it – yes, it’s true

As we age, keeping physically and mentally active needs to be a regular part of each day.  “You can’t store fitness to accumulate and pull from every day. We really do have to use it every day, or we lose it.

“With movement, our bodies thrive on diversity.  As you become more active, and your body is ready to take on more, it would be wonderful for you to think about adding something like swimming, gym visits or classes to your routine.  Whatever it is that interests you.”  (In Misha’s case, she takes camping trips with her husband and hikes with her family).

Another way to protect cognitive function besides puzzles, games, and taking a foreign language is to not allow yourself to turn into a lazy listener.  “Focus each and every day on being a good listener. Loop and mirror back what you just heard someone say.”

Above all…mindset and attitude

When someone retires from a career or becomes an empty nester, “retirement should be to a specific purpose, activity or something to actively engage in.”  This attitude helps to prevent becoming sedentary and mentally sluggish.  “Allow yourself to see this stage as a new life transition, as leaving one era for a brand new one.  Think of it as inconceivable that, in this new place you are in, you could have anything other than a wonderful new way to engage in a purposeful and active life.” 

An overarching piece of advice from Misha: “This is a good time in life to allow yourself to let go of our past control over things.  Of expecting a certain outcome.  Allow yourself to relax your hold on the past, present and future. Recognize that it is not all up to you.  You will be healthier for it.  The Buddhist practice to release everything is a good one”.

About Misha Laird

Misha is the Houstonian’s Club Yoga Program Coordinator. Originally from Indiana, she came to Houston to study Architecture at Rice University. While working in her profession she began to practice yoga and, after her 1st child was born in 1995, became a yoga teacher. She started teaching at the Houstonian Club in 1997 and became the Houstonian’s first Yoga Program Coordinator. Decades later, she’s now thriving in her new era of empty nesting and continues to explore the edges of yoga, meditation and well-being.    

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engaging in any of the activities or following any advice in this article. Empty Nest Network is not
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you do so at your own risk. The views and opinions expressed in this interview and any related conversations on this website reflect the views
and opinions of the interviewee only and not that of Empty Nest Network.

To our readers: If you’d like to share your own tip for keeping fit both mentally and physically at this stage of life, feel free to leave a comment in the section below this article.