In her book, The Longevity Secret, How to Live Happy, Healthy & Vibrant Into Your 70s, 80s, 90s and Beyond, clinical psychologist Dr. Noelle Nelson, Ph.D., delves into how our emotions and attitudes can help us live happily in any decade of life.At 77 years old, Dr. Nelson has taken literal and figurative steps to practice what she preaches by prioritizing movement that makes her feel her best from the inside out. It's certainly a pivot from her early initiation into fitness.?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?"My mother decided that my sister and I would take ballet lessons, which I did twice a week from age 6 to 16," Dr. Nelson tells Parade. "I was clumsy and bad at it. It was an old-school type of ballet, and the teachers were very strict. Learning ballet was quite different back then. So when I could, I quit and did nothing for a number of years.""Doing nothing" couldn't be further from Dr. Nelson's current fitness routine, however. Ditto for "strict." These days, she gives herself a ballerina's grace and is embracing her body through a fitness routine that keeps her physically and mentally on top of her game. Dr. Nelson shares the fitness routine that keeps her in the best shape of her life at age 77, as well as her advice to others on working out at any age. Related:Exactly How Many Times a Week To Walk To Improve Your Heart Health, According to Cardiologists
After recovering from her early experiences with ballet, Dr. Nelson decided to give movement another try. However, she did so—and continues to do so—with a hefty amount of self-awareness. Exhibit A?"I’ve never joined a gym," she reveals. "Even with all the dancing I do, I’m still an introvert at heart. Gyms are too noisy with too many people. Plus, going to a gym would mean driving there, working out, showering, driving home and then starting work. I knew I wouldn’t maintain that schedule for long."
It may be a plot twist, but Dr. Nelson decided to give dance a second chance in her 20s despite her rough childhood experience. "I gave ballet classes another try in my 20s," she recalls. "In my 30s, I discovered jazz dancing and loved it. It felt freer, with more movement and less precision than ballet. Unfortunately, the dance studio closed, and I did nothing structured for a few years."So, her fitness routine moved to thin ice—literally. "I eventually began taking ice skating dance lessons," Dr. Nelson says. "Because of my work schedule as a trial consultant, I would take lessons on the rink along with kids taking their lessons at 7 in the morning and then go to work. I ice-skated from age 47 to 54 until my hips rebelled."Related: 'I'm 71 and Doctors Say I Have the Heart of a 50-Year-Old—Here's My Workout Routine'
The Type of Dancing That Now Has Her 'Hooked'
With her hips no longer up for ice skating dance, Dr. Nelson knew it was time to take another turn. Square dancing offered a social atmosphere, and she loved the cardio and cognitive challenge. However, she was ready to move on from it after three years. "I went back to ballet at 65," she says. "At 70, my boyfriend at the time suggested taking ballroom dance lessons. The nearby Arthur Murray Dance Studio was the place to go. Once our relationship ended, I wanted to continue ballroom dancing but wondered if I could without a partner."The answer was a gigantic yes. "Most people who take ballroom dance classes are without partners," she explains. "In group lessons, you dance with other students. For private lessons, you are assigned to an instructor who is also your partner. During my first lesson, an instructor led me around the floor, and I was in heaven. It felt fabulous, and I was hooked."
Dr. Nelson began taking her ballroom dancing a few steps further when she started entering competitions in her early 70s. "Before then, I had never competed in anything," she admits. "I realized that with ballroom dancing, you are really only competing with yourself, always striving to improve and perform, not how you did better than others."Her love of dance and friendly, competitive spirit have taken her around the world. She competes in six U.S. competitions per year, plus one international. This year, her journey will take her to Prague, and she has previously had her passport stamped in Australia, Japan and Spain. The biggest prizes are connection and adventure."Arthur Murray Competitions are held in a social, friendly environment with all the competitors supporting one another," Dr. Nelson says.She also loves how inclusive Arthur Murray competitions are, having recently added a division for people 80 and older. They also offer specialized studios for people in wheelchairs.Related: This Demonized Carb Is Actually Great for Longevity, According to a Doctor and RD
Dr. Nelson adores the way her fitness routine makes her feel. She's committed to it but is flexible during times when "work commitments prohibit it." Still, she feels her best when she can say yes to her routine, so she makes it a daily and weekly priority."My daily exercise routine keeps my body in peak shape," she raves. "Mentally, exercise helps improve my memory, keeps my stress level down and helps me stay optimistic. Exercise makes me feel better all over and increases my self-confidence as I achieve physical goals."
Shortly after waking up at 5:45 a.m. every day, Dr. Nelson will do 30 minutes of stretching, yoga, Pilates and lightweight training. She aims to increase flexibility and mobility."Stretching ensures all my muscles get attention every day," she says. "No matter what workout routine you decide on, make sure to stretch first and often throughout your day. It makes all the difference. Stretching puts you in the right mindset, keeps your body flexible and prepares your body for more strenuous exercises."
2. Resistance bands and physical therapy exercises
Dr. Nelson works with resistance bands and performs physical therapy exercises for a half an hour daily. The aim is to work on a knee injury she suffered while chasing down an Uber at an airport in November of 2024. "I wear a brace for support while the knee continues to heal," she adds. "It’s no big deal. You don’t have to be perfect in the exercise you choose. In my case, the injury taught me how to dance around it."
Dr. Nelson hasn't completely strayed from her ballet roots. She works for 20 minutes at the ballet barre every day to keep her balance and flexibility on point(e).
4. Aerobic step riser
Ballroom dance is a fantastic cardio workout, but Dr. Nelson tacks on 10 extra minutes of heart-rate-elevating movement. She uses an aerobic step riser and steps up and down during this part of her routine.
Core strength is vital to posture, which helps Dr. Nelson in dance and daily life. She ends her daily, non-dance portion of her fitness routine with 15 minutes of sit-ups and planks to target her body's powerhouse.
6. Ballroom dance
The heart of Dr. Nelson's routine is ballroom dance. She takes private ballroom dance competition lessons four days a week. "On the days I don’t have a ballroom dance lesson, I do 1 ½ hours of ballroom dance routines in my home," she shares. "That’s why my furniture is strangely arranged for maximum floor space."However, the quirkiness and occasional good-natured comments from a guest are all worth it. "With ballroom dancing, you are always learning new skills and always being challenged both mentally as well as physically, surrounded by a community that encourages you," Dr. Nelson says. "The mental challenges of ballroom dancing keep my mind sharp. I’m always learning."Related: At 81, Jazzercise Founder Judi Sheppard Missett Is in the Best Shape of Her Life—Here’s How She Does It
How To Keep on Dancing Into Your 70s and Beyond
Dr. Nelson makes one thing clear: "I plan to dance for as long as I can," she promises.
However, ballroom dance may not be your idea of a good time. She shares that's OK. Figure out what your "thing" is. "Find an exercise routine that you actually enjoy doing or you won’t stick with it," Dr. Nelson says. "Try classes —yoga, Pilates, Zumba, dancing—whatever it is, give it a month. You won’t know immediately if it’s for you. It’s simple—if you like the exercise and look forward to it, you’ll do it. If you don’t, you won’t."Once you find your passion, make it a priority. "Keep going, and put in the work," she urges. "As we age, if we stop, it takes our body longer to regain what it has lost. Besides, it’s just fun to feel your body feel good."
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Dr. Noelle Nelson, Ph.D., clinical psychologist, ballroom dancer, podcast host and author Read More Details
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