We spend our entire lives thinking about our older selves. As toddlers, we want to be school kids, as teens we're chasing grownup status, and when we hit adulthood, our focus can shift to hitting certain milestones and setting ourselves up for the years to come. But somewhere along the line something switches, and rather than wishing for more laps around the sun, a large proportion of society starts trying to halt the aging process.
This is entirely understandable. Old age gets a bad rap. Despite being coined our ‘golden years’, the later stages of life are when we can be confronted with aches and pains, debilitating diseases, hearing loss, memory loss, depression…the list goes on. What's more, we’re starting to spend longer in this stage of life than ever before. These days, most older people are likely to live for 20 years longer than people did in 1960.
While the exact point that we click into ‘older adults’ is not clear (and doesn't really matter), what’s clear is that the more energy you put into staying youthful early on, the more likely you will maintain the health and happiness you need to enjoy later life.
More of us are taking more action. And we’re starting earlier.
According to international research agency McKinsey, our willingness to invest in anti-aging treatments has hit new highs. Over 60 percent of consumers recently surveyed said they felt choosing products and services that helped with healthy aging and longevity was ‘very’ or ‘extremely’ important. And the majority said their investment in this category has increased in the last few years. While choosing pills, potions and anti-aging treatments is one option, most credible experts will concur that investing in physical activity and focusing on your mind, muscles and mood can be a better approach.
#1 Protecting your muscles
As soon as we hit our thirties, our muscle mass starts to drop. Most people can expect to lose about three to five percent of muscle mass each decade, but inactive people lose the most. David Cameron Smith, an expert in muscle mass and nutrition at The University of Auckland, explains: “It is a slow, inevitable decline, but the rate of decline is what we can influence … Every single second of exercise can help.”
Strengthening muscle can help you feel fitter and stronger; it can protect your joints from injury, improve balance and help you move more confidently and comfortably. It can also help you live a healthier and happier life – for longer.
A global analysis of 16 individual studies conducted over the past three decades has shown that just 30 – 60 minutes of muscle-strengthening activity can have a remarkable impact on longevity (it can reduce your risk of dying by up to a fifth!). The scientists linked doing strength training alone with a lower risk of heart disease, cancer and death. But when muscle strengthening was mixed with aerobic activities, the risk of death from any cause was reduced by a whopping 40 percent and there was a 46 percent drop in heart disease risk.
Interestingly, ramping up your strength training to the extreme won’t necessarily pay off. Research shows doing more than 60 minutes of resistance exercise a week doesn’t lead to an increase in the life-lengthening benefits.
#2 Protecting your mind
A MacArthur Study of Successful Aging shows genetics account for only part of what contributes to the risk of dementia, and much more of it comes down to environment and lifestyle. This is backed up by a 2024 report in The Lancet, which identifies lack of physical activity as a key dementia risk factor. Researchers believe that if modifiable risk factors (such as lack of exercise) are addressed, almost half of all dementia cases could be prevented – a significant feat given more than 55 million people are currently affected by the disease!
Scientists have found that just one session of moderate-intensity physical activity can spark immediate improvements in cognition and functional brain connectivity. Regular workouts are key to long-term gains and protection against decline as we age.
The improvements in brain function can be pinned on a protein called 'brain-derived neurotrophic factor' (BDNF). When we exercise, our brains produce BDNF, which promotes the health of nerve cells and seems to have a role in improving memory. It also produces endorphins, which elevate mood and is also good for memory and brain function.
Find out how to train your brain to keep it young and fit with insights from Professor of Psychiatry and Aging Gary Small.
#3 Protecting your mood and emotional wellbeing
Exercise is one of the most powerful mood boosters out there. Science shows it takes just four aerobic exercise sessions a week to ease negativity and enjoy psychological benefits like reduced depression and feelings of hostility. If you add moderate-intensity aerobic exercise to your morning routine, research indicates it can quickly spark an endorphin high, with positive effects lasting up to 12 hours.
But it’s not just the act of exercise that brings joy. Staying fit and active helps ensure nothing holds you back from enjoying your golden years – traveling, playing sports, and keeping up with children and grandchildren. Basically, it gives you the freedom to enjoy life as you choose, which is fundamental to happiness and emotional well-being.
Bryce Hastings, a physiotherapist and expert in the development of workout programs, has spent years exploring the best physical activity to help us stay in great shape as we age. He says building lower body and core strength, flexibility and balance is key. “The ideal workout is one that targets the propulsion muscles and stabilizing muscles of the lower limbs, which helps balance, coordination and overall fitness.”
“The ideal workout is one that targets propulsion muscles and stabilizing muscles of the lower limbs, which helps balance, coordination and overall fitness.” Bryce Hastings
He has played a key role in developing LES MILLS THRIVE™, a workout that combines flexibility, strength work and coordination.
Suitable for a range of fitness levels, these 45-minute workouts deliver the added bonus of social connection, which is key at any age. “We know from past research that being surrounded by others is key to increased enjoyment and greater adherence to exercise,” says Bryce. “There is no doubt that when people find their exercise enjoyable – and achievable – that’s what keeps them coming back for more.”
Holistic health for the win
Whatever your age, finding a balance is key, says fitness professional Kylie Gates. "As I've gotten older, I've realized that life is about wholeness ... It is about health, longevity and sustainability. She is not alone, a survey of 21,000 older adults (defined as those aged 55 and older) from across 21 countries highlighted how most agree on the importance of having a purpose, managing stress, enjoying meaningful connections with others, and preserving independence as they age.
Learn more about how Kylie Gates has evolved her training and her mindset to enjoy balance and fitness over the years.
3 ANTI-AGING WORKOUTS TO TRY
- Take a walk with friends. Professor Small explains this provides benefits across the board: "You get a cardiovascular workout; if you have a conversation there's a neural workout; and if your friend is empathetic, it will reduce stress.”
- Enjoy a cycle workout. This low-impact form of cardio exercise is shown to have strong anti-aging powers.
- Try LES MILLS THRIVE, a workout that combines flexibility, strength work and coordination work to help you feel fit for life. Find a class near you, or exercise at home with LES MILLS+.
