- Many centenarians have shared insights on their longevity, emphasizing the importance of fitness without the need for structured workouts.
- Building physical activity into daily routines is a common theme among these long-lived individuals.
- The benefits of exercise continue to be significant even when starting later in life.
For those who dread the idea of hitting the gym but still want to reap the health benefits of exercise, it’s encouraging to learn that many centenarians manage to stay fit without ever setting foot in a gym. They’ve found creative ways to incorporate physical activity into their daily lives, proving that it’s never too late to start.
Deborah Szekely, a 102-year-old rancher from Baja California, Mexico, highlights the importance of pushing yourself to feel the burn. “What matters is that you’re pushing yourself enough to feel it, getting your heart rate up, and breaking a sweat. If you get really huffy-puffy, you’re doing a good job,” Szekely emphasizes. This advice aligns with findings from a 2023 study by Duke Kunshan University in China, which showed that participants over 80 who were physically active lived longer than those who were not, even if they started late.
Here’s how some centenarians have maintained their fitness:
Rancho La Puerta
1) Walking
Walking is a low-impact exercise that can significantly boost health and longevity. As people age, maintaining mobility can become challenging, but many centenarians continue to walk regularly. Louise Jean Signore, New York’s second oldest person at 112, stopped more strenuous activities like swimming and biking but still finds ways to get steps in, whether indoors or outdoors.
Deborah Szekely walks at least a mile daily in local parks, while Pearl Taylor, 104, takes two-hour walks around Walmart every weekend. Walking has been shown to reduce the risk of cardiovascular disease, type 2 diabetes, cognitive impairment, and dementia, as well as improve mental well-being, sleep, and longevity.
2) Cycle Instead of Drive
Martin McEvilly, Ireland’s oldest man at 108, relied on cycling for transportation until he was 99. He then used a stationary bike until he was 105. Regular cycling offers numerous benefits, including better mental well-being, a reduced risk of premature death, and a lower likelihood of developing cardiovascular diseases and type 2 diabetes.
3) Make Exercise Social
Bolton Clarke
Social interaction is a crucial factor in longevity. Katie MacRae, a 107-year-old from Queensland, Australia, regularly plays bowls with her fellow care home residents. Similarly, Janet Gibbs, 103, played golf until she was 86. Socializing while exercising can enhance both physical and mental health.
Professor Rose Anne Kenny from Trinity College Dublin suggests that socializing might be even more important for longevity than exercise or a healthy diet.
4) Build Exercise into Your Job or Hobbies
Many centenarians engaged in physically demanding professions or lifestyles. Martin McEvilly worked on his family farm, conducting tasks like cutting turf, trimming plants, and collecting water. Incorporating physical activity into daily work or hobbies can be a sustainable way to stay fit.
Even sedentary jobs can be complemented with brief but effective exercise. According to a 2023 study in the British Journal of Sports Medicine, just 20 minutes of moderate to vigorous activity daily can mitigate the effects of prolonged sitting. This includes activities like doing chores, walking briskly, and gardening, all of which MacRae credits for her longevity.
In conclusion, staying active and feeling physically exerted can contribute greatly to a long and healthy life. These centenarians demonstrate that fitness doesn’t have to be complex or monotonous. By integrating physical activities into daily routines, social interactions, and hobbies, individuals of any age can maintain their well-being and enhance their longevity.
We invite you to share your thoughts on these insights and how they might influence your lifestyle. Join the conversation in the comments below, or follow us on social media to stay updated on our latest health and wellness news.