Use it or lose it: The benefits of exercise as we age

Tuesday, 3 September 2024

Linda Reid, 62, is a power lifter who does some form of exercise every day, but she says others should do whatever they can to keep moving.

When Southlander Linda Reid calls into Farmlands to pick up some chicken feed, the staff look on in awe - and a little concern - when she hauls the 20kg bags herself, no problem.

“They say to me, ‘Do you want a hand, dear?’ But I’m fine,” Reid says. “[But] I couldn’t have done that once.”

Reid, 62, realised a few years ago that she had to get serious about recovery and exercise after a debilitating fall. She says older people think sports and weight training are young people’s activities.

But everyone needs to keep moving.

For many older people, our days of marathon running, pistol squats and box jumps are behind us, but there’s no denying the benefits of staying active as you age.

Evidence is widespread that regular exercise, including for older people, is associated with reduced mortality, greater independence, and benefits in cognition.

Residents at Pinesong Retirement Village in Green Bay, Auckland, get active with swiss ball cardio drumming.

Reid’s sport is power lifting and she recently achieved a PB (personal best) of 75kg in a squat. She does something every day, whether it’s weight training or stretching.

She recommends people try working out in a gym with a trainer, but she says any kind of activity - whether it be line dancing, aqua aerobics, swiss ball drumming, chair yoga … They all count.

“Whatever people can do, they should do it,” she says. She works as a gardener at a retirement village, and sees the decline if people don’t keep moving.

“If you have arthritis in your hands and wrists, use a stationary bike. Use what you can,“ she says.

“You don't need to go to a big, flashy, expensive commercial gym,” She says. “Some people feel more comfortable with a few dumbbells and stretching bands in the privacy of their home.”

Canadian-American doctor Peter Attia, who is known for his work in longevity medicine, has written the book Outlive: The Science & Art of Longevity.

He describes exercise as “the most potent “drug” we have for extending the quality and perhaps quantity of our years of life“.

It’s never too late to start, Attia says. He says people should work on stability, strength, aerobic efficiency, and anaerobic performance.

He says this is training for what he calls the Centenarian Olympics.

In Reid’s case, she recognises the physical and health benefits, but says the mental benefits are also totally compelling: “All the cares in the world go away.”

This article was produced in partnership with Metlifecare. Read more about our partnership content here.