RHONY star Bethenny Frankel's daily workout routine at 54 is the ultimate anti-aging hack

For many, staying fit after 50 sounds like a battle with treadmills, strict diets, and endless supplements. But Bethenny Frankel, the straight-talking, no-nonsense star of The Real Housewives of New York City, is here to show that wellness doesn't need to be complicated—or expensive.


In a recent interview with Women’s Health, the 54-year-old entrepreneur and Skinnygirl mogul opened up about her no-frills health routine that prioritizes sleep, walking, hydration, and listening to her body—especially as she manages a chronic condition known as POTS (Postural Orthostatic Tachycardia Syndrome).

Let’s break it all down—and explore why her methods may be just what your 50s and beyond need.

1. Sleep: Her non-negotiable health habit
“Sleep is a big character in my life,” Bethenny says, admitting that she’s “militant” about getting good quality rest.

To create a dark, distraction-free environment, she uses an eye mask to block out light and a night guard to prevent nighttime teeth grinding (a common stress response).

And science is firmly on her side. According to the National Sleep Foundation, adults over 50 should aim for 7–9 hours of sleep a night to support cognitive health, metabolism, and immune function. A lack of deep, restorative sleep has been linked to increased risks of heart disease, depression, and type 2 diabetes—all of which are more common with age.

Her dedication to sleep is a reminder that you can’t out-exercise a poor night's rest. It’s foundational—like charging your phone. No battery, no function.

2. Walking: Her go-to fitness routine
Unlike many celebrities who live in the gym or have personal trainers on call, Bethenny swears by walking 10,000 steps a day—preferably outside in nature.

“I walk. That’s it. I tried weights once—it didn’t stick,” she laughs in the interview. Yoga? Occasionally. But walking is her non-negotiable.

And it turns out, she’s onto something. A study published in JAMA Internal Medicine found that adults who walked at least 8,000 steps per day had a 51% lower risk of death from all causes compared to those who walked 4,000 steps or fewer.

Walking after 50 is especially beneficial. It helps improve cardiovascular health, strengthen bones and muscles, regulate blood sugar levels, reduce risk of osteoporosis, boost mental health and reduce anxiety and depression and enhance cognitive function, lowering dementia risk. Not to mention, walking is low-impact, requires no special equipment, and offers the therapeutic benefits of time spent outdoors—sunshine, fresh air, and a break from screens.

She also mentions that she sleeps better after hitting her step goal—a truth echoed by studies linking daily movement with improved sleep quality.

3. Managing POTS with lifestyle tweaks
Bethenny has also opened up about living with POTS, or Postural Orthostatic Tachycardia Syndrome, a lesser-known but often debilitating condition that affects blood circulation and causes symptoms like rapid heart rate, dizziness, fatigue, and brain fog when moving from sitting or lying to standing.

It’s a form of dysautonomia, meaning it involves the part of the nervous system that regulates automatic functions like heart rate and blood pressure. POTS is more common in women (particularly aged 15–50) and is often triggered or worsened by dehydration, heat, or stress.

For Bethenny, staying on top of her hydration is key. “I put hydration packets in my water,” she shared. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.”

These aren’t just for taste. Hydration packets often contain electrolytes like sodium, potassium, and magnesium, which help retain fluids and regulate blood pressure—crucial for someone with POTS. Increasing salt intake (under medical supervision) is actually a first-line recommendation for managing POTS symptoms, according to the Cleveland Clinic.

Frankel’s “hydration station” approach—rotating between calming, digestive, and hydrating mixes—keeps things interesting while serving a functional health purpose. It also serves as a good reminder that hydration isn’t just about drinking more water; it’s about replenishing what your body loses, especially when it's struggling to regulate itself.

Why her routine works—And what we can learn
What makes Bethenny’s approach inspiring isn’t just that it works for her, it's that it’s realistic and relatable. She's not pretending to be a fitness guru or showing off elaborate green smoothies made from rare Amazonian berries. Instead, she’s prioritizing the basics like sleep, movement, hydration!

And these habits are sustainable—whether you're 24 or 64.

In a world filled with ever-changing diets, intense gym routines, and the pressure to "bounce back," Bethenny Frankel’s minimalist approach to health is like a breath of fresh air. It’s consistent. It’s doable. And it’s proof that aging gracefully doesn't mean slowing down it means listening more closely to your body and giving it what it truly needs.