Keeping fit in older age
Earlier this year Hidekichi Miyazaki, a Japanese centenarian who set the 100-meter sprint world record for the over-105 age category, died – aged 108. Dubbed “Golden Bolt” after eight-time Olympic gold medallist Usain Bolt, the diminutive record-breaking athlete was born in 1910 — when the Titanic was still being built. In 2015, he clocked 42.22 seconds in his home city of Kyoto to set a 100-meter world record in the over-105 age category — one for which no mark previously existed.
Miyazaki’s incredible sporting achievements highlight the benefits of keeping fit. But staying active does inevitably get harder as we age, due to health problems, weight or pain issues, or concerns about falling. But while getting older is unavoidable, it doesn’t have to mean becoming less active.
Regular exercise can help increase metabolism and build muscle mass, helping to burn more calories and prevent weight gain. Studies show that it also improves blood pressure and bone density and reduces the impact of illness and chronic disease including diabetes, obesity, heart disease, osteoporosis, and certain cancers. Strength training can alleviate the symptoms of chronic conditions such as arthritis and getting active may even help slow the progression of brain disorders such as Alzheimer’s disease.
The benefits go on. Exercise also improves strength, flexibility and posture, which in turn will help with balance, co-ordination, and reducing the risk of falls. Getting moving can help boost your energy and regular activity will help you fall asleep more quickly, sleep more deeply, waking feeling more energetic and refreshed. Endorphins produced by exercise can even help reduce feelings of depression, anxiety or sadness.
No matter what your age or current physical condition, there are plenty of ways to start simple steps to becoming more active. Even those who are chair-bound and face special challenges can improve fitness levels by lifting light weights, stretching and chair aerobics, to increase range of motion, improve muscle tone, and promote cardiovascular health.
It’s never too late to get moving, boost your health and outlook, and improve how you age.
Other articles you may like
- Does home care mean losing independence?
Growing older often brings new challenges. For many people, one of the biggest worries is the fear of losing independence. - Handling heatwaves: how can we protect our residents in the sun?
Every July, Samaritans run the ‘Talk to Us’ campaign. And every year, this initiative aims to encourage people to share their feelings. Talking through emotions, no matter how big or small, is so important for our wellbeing. For the people in our care, we know how meaningful this movement is. - Talk to Us campaign: how can we support each other?
Every July, Samaritans run the ‘Talk to Us’ campaign. And every year, this initiative aims to encourage people to share their feelings. Talking through emotions, no matter how big or small, is so important for our wellbeing. For the people in our care, we know how meaningful this movement is. - Finding joy in the little things
Sometimes, it’s the little things that matter most. And these small bursts of happiness have a real impact on our wellbeing. Research has shown that mindfulness and recognising the little things can help to reduce anxiety and stress, and it has become increasingly popular in recent years as a way of supporting mental health. This gratitude can also help create familiarity by introducing daily rituals and offering small moments of connection. If you’re wanting to find more joy in the little things, where should you start? We like to think about it in terms of routines and rituals: - Functional health exercises to try at home
As our loved ones grow older, maintaining their independence and quality of life becomes increasingly important. One of the ways to support this is with functional health and the ability to perform daily tasks safely and effectively. - National Pet Month: how can we support your pets?
Happy Pet Month! This is a time for celebrating our furry friends, especially the joy and companionship they can bring to our lives. It’s also a month for raising awareness of responsible pet ownership, and how we can care for pets whilst caring for ourselves. Sometimes, looking after a pet can be more challenging, and it might be that you need some extra support. So for this month, and every month, we want to highlight the benefits of pets for people who may need care, and how we can help both you and your pet make the most out of each other’s company. - Spring cooking: meals for the warmer seasons
Spring is officially here, and we couldn’t be happier to see the sun coming out! These brighter days often signify fresh starts and new beginnings. For example, many people see spring as a chance to refresh the home and get started with spring cleaning. But what about spring cooking? This is a style of cooking that celebrates the amazing fruits and vegetables coming into season. It’s also a way of adjusting your eating habits, moving away from winter warmers and preparing lighter meals. So, what should you start preparing? Here’s our top tips for eating with the season in mind. - Rainy day activities: bringing the fun indoors!
2026 has got off to quite a rainy start! It’s been reported for being particularly wet and gloomy, and there’s a long history behind the UK’s (rainy) weather. Sometimes, when it rains this hard, we have a ‘lazy day’. We choose to stay inside, have more lie ins, and wrap up under a blanket. This can be a great way to recharge your batteries and get some much-needed rest. But what if it’s always raining? Long stretches of wet weather can cause low mood, reduced motivation, and a sense of isolation, especially when social gatherings start to get cancelled. To combat this, here’s some rainy-day activities designed to lift the mood and help make our days more fun: - Music for dementia care
Music is universally loved, and for good reason. It brings people together across cultures, languages, generations, and identities. For those with dementia, music can be particularly important. Music for dementia care offers support and an alternative form of communication. It can redirect moods, help set a routine, and evoke familiar memories. But why is it that music is so beneficial? And how can it help us connect with our loved ones?
