What it is may surprise you

Lately, we’ve been hearing about tech moguls who are spending millions in search of the secrets to longevity. But I’ve found my own fountain of youth, and it costs almost nothing. It’s not some superfood, or miracle supplement, or cryogenic treatment.
At 84, I wake up each day feeling young, energetic, and ready to take on a busy day. And the number-one reason for that is strength-training.

At 70, I was a physical wreck and on the fast track to old age. I was overweight, listless, and suffering from chronic, excruciating back pain. In desperation, I decided to give strength-training a try.

Before long, I was addicted, because I left every session feeling great. I had more energy, slept better, and was in a better mood, thanks to the “natural high” from the endorphins released.

So I stuck with it, and after four or five years, I was physically transformed, pain-free, and in the best shape of my life. I’m living proof that it’s never too late to get fit.

What every aging body needs

I really want to get this message out there, because going by the senior community where I live, a lot of older people think walking is the only exercise they need.

That’s simply not true. While cardio exercise is essential if you want to stay active and healthy, it’s not enough.

A lot of us don’t realize that strength-training becomes more important – not less – as you get older. That’s because we gradually, but steadily lose lean muscle mass starting in our 30s, and that only accelerates as we age. “Use it or lose it” is literally true where your muscles are concerned. That’s one reason it gets harder to lose or maintain your weight when you’re older.

In the past, primary care doctors have focused mainly on cardio when urging their patients to exercise. But increasingly they are putting out the word that older adults should also aim to do two or three strength-training sessions every week. A growing body of research shows that strength-training can help seniors:

• Avoid serious falls and increase bone density. Each year, about one quarter of Americans over 65 suffers a fall, with about three million ending up in the ER or hospital as a result.
• Handle the tasks of daily life. Being able to lift two sacks of groceries or a moderately heavy package is important for any senior who wants to stay independent.
• Minimize aches and pains. When your muscles are weak, it puts more strain on knees, shoulders, and your lower back. As I got stronger, my pain literally disappeared. Being free of excruciating back pain transformed my life!
• Boost your metabolism. Building muscle can help you lose and keep off excess pounds.
• Lower your risks of life-threatening diseases, like heart disease, stroke, diabetes, and several kinds of cancer.

The more immediate payoff is that glow of well-being you get from a workout. Never once have I come out of a session without feeling more energetic and full of life than when I started.

But I have to add that, for me, one of the biggest payoffs from strength-training has been mental. Going from a physical wreck to being strong and fit was an incredible boost to my confidence. It made me feel I can not only meet whatever challenges life throws at me, but also accomplish whatever I put my mind to. That’s why I was able to move into producing documentaries despite having no film production training or experience.

A workout that fits

Many older people initially resist the idea of strength-training, because they think it means body-building. But I’m not talking about the old-school, heavy-lifting brand of training.

What I recommend is sensible, age-appropriate resistance training that helps you maintain and improve your strength and mobility. That could mean resistance bands and dumbbells at home, or a workout in a gym.

It’s not about having big muscles or looking good in a bathing suit. It’s about staying active and independent into your 70s, 80s, and beyond.

There’s no doubt that setting out to get stronger and fitter can feel daunting at first, especially if you haven’t exercised in years. But the process of transforming your body and your life can also be exciting—even fun. Here are some ways to set yourself up for success:

Start slow. My first day in the gym I couldn’t do a single proper push-up. But once I’d managed one, I worked my way up to two…then five…and eventually, fifty. You don’t have to kill yourself. Just do what you can and try to do a little more next time. Giving it your best is how you progress.

Have a clear, specific action plan. Instead of saying, “I’m going to exercise more,” decide that you will do 45 minutes of strength-training at least twice a week. Then make that commitment to yourself.

Be consistent. Slow, steady progress is what works. If you’re having a low-energy day, just give it 15 or 20 minutes. Chances are you’ll feel energized enough to go a little longer. Doing something is always better than nothing.

Stick with basics. Classic, “functional” exercises that mimic real-life movements, like squats, lunges, and push-ups, make the most sense when you’re older. A good workout will also address balance and flexibility, two other elements of fitness that decline with age.

Concentrate on your core. That means not just your abs, but also your back, glutes, and thighs. Your core muscles are the foundation of every movement. I’d recommend spending half your workout on those muscles, especially at the outset.

Focus on form. Strength-training can help teach you how to lift, bend, and climb, so you’re less likely to get hurt doing things around the house. Here’s where a seasoned trainer can be invaluable.

Wrap-Up

Perhaps the most important thing I’ve learned over the last 15 years is that strength-training is ultimately a mental game. Me, I’ve always been goal-oriented, and I genuinely enjoy competing with myself. What motivates you might be something quite different, like being able to travel with your family or play ball with your grandkids.

So instead of thinking of your workouts as a chore, think of them as the path to a better, more active, and more fulfilling life—and maybe even a longer one. You, too, can have your own personal fountain of youth.