I’m 84 and can still do the splits – here’s how to stay active as you age

Growing up, I had no interest in exercise, and my navy knickers would often go missing on sports days at school. But, by the time I was 25, after giving birth to my third child, my mother advised, "you might want to start doing some exercise."

One morning, I found myself watching Twiggy – who looked rather gangly and uncoordinated as a dancer – attempting to master the routine. For the first time, it seemed to me that fitness could be enjoyable. I ended up loving those classes so much that I trained to become an instructor, ran my own studio for a while, and at 84, still run four classes a week. Nor do I struggle with any of this: I'm able to execute the splits easily, and 20 press-ups are no trouble, which is not bad for someone a whisker away from 85.

I haven't gone more than two days without exercising for over half a century. (Unfortunately, I never saw the woman who introduced me to dance again; I wish I could have thanked her for changing my life.) Apart from personal training, I attend four sessions every week myself: a tough aerobic class for cardiovascular health, a dance class, and two Pilates sessions. I vary my training across different disciplines to ensure I have the three 'S's: to be flexible, powerful and have endurance. After the age of thirty, you begin to lose muscle, so even lifting light weights can be beneficial. You also need to be flexible to prevent injuries, and Pilates is particularly good for that.

Being flexible is also vital for balance. As you get on in years, your joints tend to stiffen, which means doing simple activities like standing on one leg is particularly important, to avoid losing your footing when getting dressed. Similarly, bones lose strength with age, necessitating regular cardio exercises such as squats and press-ups to maintain their density and prevent osteoporosis.

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But in point of fact, I've started to notice a distinct split among my "friends from the old days". Either they're still zipping about just like me, exercising on a regular basis and keeping up with their grandkids. Or, they're using walking sticks, or struggling to climb the stairs or tie their shoelaces. It's made me aware that we have far greater control over ageing than we imagine. You don't have to turn into a bodybuilder the moment you qualify for free bus travel – this is not a competition. My advice to my clients is simply to do something small (even if it's lifting 1kg weights) and stick to it at a level that's suitable for you; don't aim to do more and more.

I've always been on the smaller side of normal, but having had five children had me put on quite a bit of weight. I've found that sticking to a simple eating rule helps: eat like you're slender anyway. I know it can be tough, though - I used to be a bit of an emotional eater myself, dieting repeatedly in my 30s and 40s to shed the weight gained after each pregnancy, only to become trapped in a cycle of overeating and then starting yet another diet. Even looking at one treat, such as a biscuit, would send the thought through my mind, "Right, I've blown the diet now, I might as well indulge in anything unhealthy for the rest of the day and put off starting another diet until tomorrow".

By William Dufty in the early 1980s, which was a real eye-opener for me, revealing just how badly the sugar I was consuming was affecting my mental wellbeing. It was an epiphaonic moment, which motivated me to become a diet advisor – I could truly empathise with my clients' experiences. I haven't had a binge since.

I find it's quite addictive and has a negative impact on my mental well-being. On the rare occasions when I have a craving for cake or chocolate (unfortunately, Dairy Milk is my preferred choice), I do allow myself to have it, but only every couple of weeks or so.

My meal plan works for me, but following someone else's diet is similar to being confined to a prison cell and having someone else hold the key. To be successful, you need a plan tailored to your lifestyle that doesn't feel like an inconvenience. Eating only what's allowed on a particular diet, as in the case of being restricted to cottage cheese and lettuce for lunch, is unrealistic. I'm not a fan of calorie-restricted diets that involve consuming as little as 500 calories on certain days. It's frustrating not to feel full, especially when you have to prepare meals for your loved ones and avoid eating the food in front of you.

Forget about it, occasionally having a slip up isn't the end of the world - after all, you've already done it. Now and then you might encounter a set-back, but it's not overly severe, you can easily get back on track with a moderate exercise routine and eating healthy the following day. It's remarkable how great you feel when treating your body responsibly – I certainly won't be giving up on my sportswear just yet!

Five Key Principles for Maintaining Physical Health Throughout Your Life
As we age, it is essential to follow a consistent and healthy fitness routine to ensure our bodies remain agile, energetic, and resilient. Here are five fundamental tips to aid you in achieving physical fitness at any stage of your life:
1. "Exercise Regularly" is not just a cliché - it is a scientifically-proven fact that engaging in physical activity on a daily basis helps to maintain and improve your overall health. As you age, regular exercise helps to maintain muscle mass, bone density, and cognitive function.
2. A balanced diet can help you age in Tip-Top condition. Focus on consuming a variety of nutrient-rich foods including fresh fruits and vegetables, lean proteins, and complex carbohydrates to keep your body running at its best.
3. As we get older, maintaining optimal hydration is critical for our overall physical and mental wellbeing. Drink plenty of water throughout the day to keep hydrated and energised.
4. Sleep is just as crucial as exercise and a healthy diet when it comes to maintaining your physical health. Aim for 7-9 hours of quality sleep each night to help your body repair and recharge.
5. Finally, it is essential to be kind to yourself - hard, irregular schedules, injury, and, are all inevitable factors in life. Listen to your body, take rest days, and don't push yourself too hard.

Try Zumba

You don't have to be young or inexperienced to try a new exercise. With options available in various locations, such as village halls or local sports centres, there's no excuse to feel left out. Do try Zumba, it might just surprise you. At first, you might think, 'What on earth is the instructor doing?' But by the second session, you'll find yourself remembering the moves from the previous week. By the third session, you might be chatting over a cup of coffee with a fellow class member who's become a new friend, alongside developing a new healthy habit.

Baca Juga

Discover your slot for training, and adhere to it.

As a bit of a late riser, I find that exercising after waking up and then having breakfast suits me perfectly – a routine I've stuck to for the past 50 years, to be honest. Work out what phase of the day suits you best for a fitness session – whether it's a leisurely Pilates session – and make it a must-have in your daily routine. The more you enjoy it, the more likely you are to stick to it.

Ditch junk food

It might be a treat you find tasty, but it doesn't contribute to a good mood, particularly if you're overweight and worried about fitting into your clothes. Consider the perspective of someone of a slender build when that chocolate biscuit is "calling your name" at 10pm. Close the tin and have a cup of hot drink instead.

It's perfectly fine to say "what you can do" instead of "don't do". This means focus on actions that are possible for you rather than bringing attention to things you're unable to accomplish.

At 84, I'd love to give water-skiing a go, but I acknowledge that the risk of an injury's a bit unappealing. Still, considering all the things I'm still quite capable of – racing up and down the stairs, popping on the Underground – feels incredibly uplifting, both physically and mentally.

Create a strategy, one step at a time

Having a plan in place will make healthy decisions much simpler. For instance, if you cannot fit in a workout, can you take a 20-minute walk around the block instead? Do you need to defrost something for dinner that morning? Making a plan at the beginning of the day will stop you reaching for a takeaway at 7pm. If you think of yourself as a healthy person, that's exactly how you will be.

As she spoke to Mary MacMillan

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