Spend time around people who remain active into their 60s, 70s and beyond, and you start hearing the same ideas over and over.
They’re not complicated or trendy, but they sure do work.
Here are 10 lessons from folks who age well and stay active- maintaining health, energy, and independence through exercise.
- Don’t wait for life to be perfect
Barbara Warren kept competing in track events while waiting for knee replacement surgery. She sometimes finished last.
She was still moving.
Active older adults usually adjust instead of quitting, unlike others who bail as soon as something becomes uncomfortable.
- Use the skills you already have
Patti Baker started competing in track and field at 67. Her coach suggested hammer throwing because the former dancer knew how to turn her body with control.
Often, your past experiences give you an advantage you didn’t realize. What have you done in life that you can transfer into new fitness activities?
- Let someone push you
Baker credits her trainer for helping her improve. “My trainer makes me work much harder than I would on my own,” she says.
That’s true for most people. Coaching and accountability raise the bar. That could be with a trainer one-on-one, in a small group, or with a friend.
- Keep your ego small
Swimming champ Bruce Williams praises other athletes before talking about himself.
Humility keeps you learning. It also makes fitness communities stronger. We encourage each other at all levels.
- Celebrate other people’s wins
Many older athletes say the best part of training is the community. Fun, friendship and fitness keep people coming back
- Stay active no matter your age
Actress Helen Mirren, now in her late 70s, often reminds people that movement doesn’t have to be complicated.
“It’s never too late to start doing something,” she said in an interview about her fitness routine.
A walk. Yoga. Light strength work. It all counts.
- Focus on what you can do
Ecris Williams, an 86-year-old athlete who survived World War II, still trains regularly despite health challenges.
Her philosophy is simple: “Mind over matter. It could be worse.”
Yes, we agree: It could be worse if you STOP moving!
- Train with other people
A group of Masters track athletes in Southern California always warms up together before practice.
No shortcuts.
“We’re accountable to each other,” one athlete explained.
- Respect the basics
Warm up. Build gradually. Stay consistent.
Olympic swimmer Rowdy Gaines advises older athletes to start slowly and build endurance over time, aiming for a few short sessions each week.
Return to the fundamentals to protect the body.
- Just keep showing up
The biggest difference between active older adults and everyone else is simply consistency.
Research shows even about 20 minutes of daily movement can significantly improve longevity and health.
Nothing fancy required.
Just keep moving.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.