'I'm 69 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Although it’s a fact that many of us try to resist, our bodies naturally change as we get older. It’s something that author Mary Westheimer has covered in her book What Nobody Tells You About Getting Older, which she calls “a book about aging with both eyes open and a smile on your lips.” She’s all about helping people come to grips with aging (without taking it too seriously), something that she had to do in her own life.

Nowadays, the 69-year-old (nearly 70) Phoenix, Arizona native is proud that she has gotten, and stayed, fit. But that wasn’t always the case—at one time, even walking the dog was a challenge.

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

A Life Change

Westheimer explains that when her previous husband died, she was 36 and had to take over walking the dog. “I couldn’t even make it around the neighborhood!” she reflects. “I had no idea I wasn’t fit. I’d always been trim and active, although I wouldn’t say athletic.”

After her husband died, that’s when she realized that she was “woefully out of shape” at only 36.

“How did that happen?! And when?” she says. “I didn’t realize that my body would begin deteriorating as early as in my 20s and that I had to make an effort to be fit and flexible.

At first I was almost resentful, but when I started feeling and looking better—hey! abs!—it became much easier to make the effort.”

Related: 'I'm 77 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Mary Westheimer’s Workout Routine

Walking

Every Monday, Westheimer goes for a long walk with her neighbors, but every day, she gets in a walk with her dog, typically lasting between 20 minutes and an hour and a half. “Even when it’s really hot in the summer, our dog and I go out very early so we can walk,” she says. “That also gives me some time in nature, which is good for my soul, too.”

Yoga

Westheimer says, “Boy, I love my yoga class. Our teacher, who formerly taught dance, is very knowledgeable, kind, patient and intuitive. She helps us get to all those little muscles that nothing else reaches. We do poses including Downward Dog, Cat Cow, Bridge Pose, Goddess Pose, triangle pose, tree pose, dancer and Warrior 1, 2 and 3.” The class is geared toward women over 50, “although we definitely aren’t pushovers,” Westheimer adds.

Stretching

On Wednesdays, Fridays, Saturdays and Sundays, Westheimer performs her own stretching/yoga routine that includes using a foam roller for her back and legs, an oversized ball on her glutes and back, cat cow, downward facing dog, a “fantastic fascia stretch” that stretches both sides of her body, rolling a golf ball under her feet and sometimes tree pose, dancer, a one-minute plank and weight exercises like bow-and-arrow, squat-stand-pull, overhead press, flies and rainbow raises.

Westheimer says that things she has learned from her chiropractor, massage therapist and yoga teacher are all integrated into this routine.

Related: 'I'm 90 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Weight training

Every Thursday, Westheimer weight trains for one hour with a certified trainer.

“She comes to our house and spends an hour wearing out me and my husband to strengthen muscles and increase flexibility,” she says. “We lift weights but also use bands and our exercise machine to reach isolated and prominent muscles in our arms and legs.”

Related: 'I'm 71 and In the Best Shape of My Life—Here's the Exact Workout Routine I Swear By'

Tips for Staying In Shape

Westheimer echoes the famous tagline from Nike: “Just do it!” when it comes to getting into shape.

“Avoid excuses of any and all kinds,” she recommends. “Sure, you hurt, but when don’t you?”

She adds that she’s found walking and doing other forms of exercise first thing in the morning really helps her to get it done.

Lastly, Westheimer offers these wise words: “Have faith in the beginning. Until you begin to see results, it’s hard to keep doing the work. Eventually, though, you begin to see the fruit of your labors, which always makes it easier to justify the time and effort.”

Up Next: 

Related: 'I'm 77 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'