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
- 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? - Finding community at Christmas
As we’re wrapping up 2025, we’re getting ready for all the incoming festivities. A big turkey, carol singing, and strolling through the markets are just some of the ways we’ve been enjoying the season. - Helping loved ones celebrate autumn
Christmas may be creeping up on us, but we’re not done celebrating autumn yet! It’s truly such a special season, filled with cosy nights and feel-good food. We want to make sure our clients are able to make the most of what this season has to offer. There are so many indoor and outdoor activities to help get in the spirit, and we’re here to help you get involved. Whether it’s a walk or an activity, we can support you however works best! - World Mental Health Day: how can we support our loved ones?
There is no health without mental health. It’s something that impacts every day of our lives in how we think, feel, and act. And yet for years, it’s been placed under a stigma, and awareness of mental health has continually been scrutinised. - How can we help older people learn new technology?
Community-building can be changing. What once used to be a face-to-face connection is now expanding to more online settings; think FaceTime, virtual events, and Facebook groups. And with more than one in three people over 65 lacking the skills needed to use the internet, there’s a real danger that our older loved ones may be missing out on opportunities to connect with the world around them. Helping relatives learn new technology is not just a helpful thing to do, but is so important in combatting social isolation, and reducing loneliness. - Creating a dementia friendly home
Dementia can be scary, both for the person with a diagnosis, and for anyone affected by that diagnosis. It can be caused by a variety of diseases and injuries that affect the brain, bringing memory loss, cognitive decline, and a loss of identity. - Good Care Month: Why carers are essential to the community
Good Care Month: Why carers are essential to the community July is officially Good Care Month, which means it’s a time to celebrateContinue reading “Good Care Month: Why carers are essential to the community “ - Protecting adults at risk: a closed culture is a poor culture.
Protecting adults at risk: a closed culture is a poor culture. When it comes to protecting adults at risk, it is essential toContinue reading “Protecting adults at risk: a closed culture is a poor culture. “
