Live Well to 100: Functional Fitness Habits That Support Healthy Aging
- Stacy O'Connor
- 5 days ago
- 3 min read
Reaching age 100 isn’t magic — it’s maintenance. And few people demonstrate that better than actor and dancer Dick Van Dyke, who turns 100 this year and still moves with more energy than most of us feel on our best days.
His new book, 100 Rules for Living to 100: An Optimist’s Guide to a Happy Life, highlights simple, healthy aging habits and routines that support long-term strength, mobility, and joy. They’re the same habits we emphasize every day here at Fitness Options Personal Training Studio in South Burlington, Vermont.
Below, we break down four takeaways that can help adults — especially adults 55+ — stay active, independent, and strong for decades to come.
1. Keep Moving (Your Future Self Will Thank You)
Van Dyke still trains three days a week, mixing circuit-style strength training with yoga and stretching on the in-between days. At nearly 100, he can touch his toes — and delights in showing it off.
Regular movement supports mobility, heart health, cognitive function, and balance. It keeps joints healthier, muscles stronger, and daily life easier. And it doesn’t have to look like a Hollywood workout.
If you’re building consistency, try:
A short daily walking loop
Gentle stretching in the morning
A couple of strength exercises before dinner
One structured training session per week
Or working with a personal trainer who can design a safe, personalized program
For many of our clients, functional fitness — the type of training we specialize in — helps them move confidently through busy days, travel plans, grandkid playtime, and everyday chores.
2. Stay Playful
Van Dyke is known for being lighthearted and a bit mischievous. He jokes, he sings, he hums in the grocery store — anything to break up the seriousness of daily life.
Playfulness lowers stress, lifts mood, and even improves resilience. For adults 55+, humor and creativity aren’t frivolous. They’re fuel.
Simple ways to add playfulness into your routine:
Dance in the kitchen for 30 seconds
Sing along in the car even if you’re off-key
Try a new activity that’s purely fun
Take a class or join small group training for a bit of camaraderie
Staying playful keeps us open to possibility and makes movement more enjoyable — a big win for long-term consistency.
3. Say Yes to New Experiences
Curiosity doesn’t retire. Van Dyke still takes on new projects and tries new things, insisting that openness keeps the brain active and the spirit younger.
Being willing to learn, experiment, and adapt is protective for both emotional and cognitive health.
Where do you start?
Pick up a hobby you haven’t tried before
Take a different scenic route on your walk
Try a new exercise variation during your personal training sessions
Explore gentle recovery options like massage therapy
Small experiences add up — and can help keep you mentally strong well into later decades of life.
4. Strengthen Your Social Circle
Loneliness is tough on health. Van Dyke stays connected to friends and family across generations — and even sings with a group of younger men because it “rejuvenates” him.
Strong social ties help reduce stress, keep us accountable to our health goals, and improve overall well-being. That’s part of why community matters so much at Fitness Options.
Whether it’s meeting regularly with our trainers or joining a small training group, staying connected helps people feel supported as they age.
Longevity Isn’t a Secret — It’s a Mix of Healthy Aging Habits
Aging brings challenges — no denying that. But as Van Dyke says, “No one is a grumpy old man at heart.” Your capacity for energy, purpose, and joy doesn’t disappear with age. It just needs support.
Move often. Stay curious. Keep a touch of play in your day. Connect with people who lift you up.
Those habits won’t guarantee 100 candles on a cake — but they will make the journey a lot more rewarding.
Frequently Asked Questions (FAQs)
How often should adults 55+ strength train? Most people benefit from two to three sessions per week. For personalized guidance, visit our personal training page.
What type of exercise best supports healthy aging? A mix of strength training, mobility work, balance practice, and low-impact cardio is ideal. Our studio services outline several ways to get started safely.
Can beginners start functional fitness later in life? Absolutely. Many of our members begin in their 60s, 70s, and even 80s. We tailor every program to your current abilities so you can build confidence step by step.
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