Fitness power couple shares daily routine, tips on staying fit after 50

• Fitness power couple Juliet and Kelly Starrett pioneered strategies for healthy, pain-free movement.
• The pair's new book provides a guide to habits that will keep you fit, strong, and mobile as you age.

If you want to stay fit and healthy for decades, your daily gym routine alone may not be cutting it, according to a fitness power couple.

Juliet Starrett, a former whitewater rafting world champ, and Kelly Starrett, a physical therapist, founded the fitness company "The Ready State" to help everyday people and elite athletes relieve pain and improve performance.

Making small changes outside of the gym can lead to big payoffs for your long-term health and fitness, Kelly told Insider in an interview about their new book "Built To Move: The Ten Essential Habits to Help You Move Freely and Live Fully."

"We've trained people to think that health and fitness behaviors happen in sort of a one-hour unit in the gym," he said. "But while there are moments throughout the day where you can have massive positive impacts, it's really the other 23 hours that matter."

"Built to Move" offers a full guide to healthy habits from rehabbing joint pain to improving you nutrition. The Starretts shared some simple rules they follow each day that you can add to your daily routine now to invest in your health for the long haul.

"It's like a 401K for your body," Juliet said. "The little moments add up like compounding interest."

Routine is key

One of the biggest mistakes people make is doing too much at once, taking it an all-or-nothing approach to fitness when small, steady steps lead to better results, according to Kelly.

"You need to be consistent before you're heroic," he said.

Juliet said the pair has evolved their routine as they've gotten older, and focus less on intense exercise and more on hitting little goals each day, since turning 50 this year.

"Ten years ago, I was doing hardcore CrossFit workouts six days a week and following a restrictive paleo diet," she said. "But we've realized it's really basic habits that have moved the needle for us."

Start every day with water, a quick workout, and a high-protein breakfast

The Starretts' daily routine begins with waking up at 6 a.m. and drinking a glass of water mixed with a pinch of sea salt and lemon juice for hydration, electrolytes, and nutrients like vitamin C.

Next is a short workout which incorporates mobility and breathing exercises, followed by a walk to cool down.

Then, the pair have breakfast and aim to get in a serving of fruit or vegetables as well as about one third of the protein they'll need for the day.

Protein needs can very — dietitians typically recommend between 0.7 to 1 grams per pound of body weight. Good sources of protein include lean meats, seafood, eggs, Greek yogurt, and legumes.

Aim for small doses of activity, like short walks, throughout the day

While the Starretts still love to "breathe hard and lift heavy," the pair said they focus less on frequent, high-intensity workouts because they can take a toll on the body over time.

"We keep an eye on how training affects our ability to move," Kelly said.

Instead, they take regular, brief exercise breaks, fitting in 3,000 or so steps at a time, several times a day such as after lunch, while making work calls, or on the way home from work.

Evidence suggests lots of quick workouts can add up to major health benefits over time like lower risk of disease and early death. Movement breaks can also help offset the health risks of sitting.

Follow the 'three vegetable rule'

The Starretts have a simple strategy when it comes to nutrition" focus on eating healthfully by adding foods, instead of restricting them.

Kelly said the family has a rule of getting three servings of vegetable each day, with some at each meal.

Eating your veggies offers a wealth of benefits like vitamins and minerals, micronutrients linked to lower risk of disease, and fiber, which protects your digestion and helps regulate appetite.

Add mobility and balance to your evening relaxation plan

After work, as the Starretts are winding down and hanging out with their kids, they'll multitask with strategies like using a balance board or doing soft-tissue mobilization.

Incorporating these self-care habits during activities you already do, like watching TV, can help you fit them in rather than putting them off as an abstract, long-term goal.

"The problem is we've sold health behaviors as 'do this and some day you'll be better off', but if you do these, you'll feel better in your brain and body immediately," Kelly said.

Turn off technology before bed

Sleep is a crucial and often underrated aspect of a healthy lifestyle and overall fitness, the Starretts said.

Kelly said planning for a full night's sleep should be part of your schedule. To make the most of your rest, he and Juliet recommended putting away phones, laptops, and the like about 90 minutes before bed so your brain can unwind.