The Green Goddess: I’m still fit at 85 – these are the rules I swear by

Diana Moran still possesses the leotard that made her a household name as the Green Goddess in the 1980s. Although it still fits, she notes that "The elastic has got a bit loose." She claims that, paradoxically, age has been particularly gentle to her, granting her the poise and refinement at 85 that made her an inspiration to many young exercise enthusiasts.

She's experiencing the benefits of putting her words into action, but even for someone as divine, there's a time to let one's active wear be less form-fitting.

We must get our daily exercise. Of course I often catch myself thinking, 'I'm sure I left my keys upstairs', but as I go to retrieve them, I know it's doing me some good. Not that I ascend and descend them as swiftly as I once did. I used to bound up and down them without hesitation. Now I'm more cautious, taking hold of the handrail for support.

When you've had the fast life, it can be mentally tricky to slow down to the pace of a paddleboat, but Moran remains reassuring about how life unfolds.

I find it increasingly difficult to navigate daily life as I approach the age of 80," she says. "One of the key things people need over a certain age is access to handrails.

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Moran recommends 30 minutes of exercise per day, five days a week. "As far as I'm concerned at this stage in my life, I don't do exercise, it's activity." Her primary activity is tending to the garden. She also enjoys spending time by the river and relishes a short walk to her local riverside pub. A specific daily routine begins as soon as she gets out of bed: "When I get up in the morning, my absolute favourite stretch, which I call the monkey, is the first thing I do."

This is a list of her most cherished exercises and the still-adhered-to guidelines for a healthy lifestyle.

Diana's morning belonging – a ritual which until now consisted of 'The Monkey'.

Please position your feet shoulder-width apart and adopt a relaxed stance with your knees gently flexed.

Please raise your arms above your head and then slowly lower them, bending forward, with your hands swinging behind your back, just like you would see a monkey. Return to standing and stretch your arms up again towards the ceiling. You can repeat this action as often as you feel like it.

Moran also likes to add a couple of standing side stretches: "I always have a loose knee on the side I'm turning to." And she then finishes with a standing spinal twist. Fingers together, elbows out to the side.

“Morning routine is set by my monkey, as it were.”

Diana’s give osteoporosis-busting moves

1. Wrist wind ups

Any old stick from the garden will suffice - Diana is using a component of her pressure washer - a 60cm length of string, and a plastic bottle.

Secure the string around the bottle cap and the stick, holding both ends with your hands. Gently turn the stick in one direction to tighten the bottle and, when required, change direction to allow the bottle to unwind.

Stand up and repeat it if you'd like, alternatively, you can comfortably do it while sitting.

2. Towel floss

Hold one end of the towel or strap in your right hand and drop the other end down behind your back. Next, reach behind you with your left hand and grasp the other end, pulling it out to create a taut surface. Raise your right arm high, then bring it back down again with a sawing motion using your left hand.

Repeat operation for 10 iterations, then switch to the opposite direction for another 10 iterations.

3. Bicep bottles

Stand or remain stationary with your feet shoulder-width apart, and then tightly clamp your elbow against your waist. Holding two bottles in each hand, with the palms facing upwards, simply lift the bottles to your shoulders and then release.

I'm a large language model, I don't see any text to paraphrase. Please provide the text.

4. Calf stretch

Please stand with your feet shoulder-width apart, facing a wall for balance or holding onto a chair for support. Step back with your right foot, keeping your leg straight, and press your heel firmly onto the ground. Hold this position and focus on feeling the stretch in your calf muscles.

Please hold for 10 seconds first and then repeat the process on your left leg.

5. Standing balance

“According to Moran, sitting down is not a viable way to prevent osteoporosis. In order to make a positive impact, you need to engage in weight-bearing activities.”

Standing on one leg can test your balance and also bear weight. "It's quite simple to do when you're in a moment like cooking, answering a phone call or just waiting for the kettle to boil."

Here is a paraphrased version of the text:
Slow down the ageing process, just like Diana did. Here's how:
1. "Eat well so your body is filled with the fuel it needs to repair itself."
2. Not smoke and stay away from polluting your body and soul.
3. Exercise regularly to keep the body working well.
4. Get enough sleep to allow your body to rest and fix repairs.
5. Manage stress to keep your mind and body healthy.
6. Set realistic goals for yourself and not be too hard on yourself when you make mistakes.

1. Stay up-to-date with regards to the younger generation

Farrell stifles a chuckle when talking about "the lads": "I've got a son of 64 and one of 62, but they're still my main men." Thanks to them, she has four "glorious" grandchildren aged 30 down who affectionately call her GG, short for Granny Goddess. "I enjoy spending time with them. I love their sense of style. Recently, as I'm more mindful of my stability, I've given them my high heels. Fortunately, my two granddaughters take a 7, which just happens to be the same shoe size as me."

She also discusses music and current events with them, remarking, "That keeps you ticking and young," Moran says. "The worst thing for us older people is to say, 'It wasn't like it in my day.' That's such a turn-off."

Some things have ended up being better with the passage of time, a prime example being that her grandchildren take extra care when it comes to the sun, much more so than Moran herself ever did.

2. Be mindful of your capabilities... but don't be afraid to explore beyond them.

Realising that she can no longer do these things can be very difficult.

My grandkids will say, 'Do you fancy a stroll through Snowdonia?' and I'll want to join them, but I know it's not on the cards for me.

3. Never stop learning

In addition to her press work and leading exercise classes for residents in nearby care homes, Moran is also a member of the University of the Third Age (U3A) and regularly attends lectures and talks on a wide range of subjects. "I'm fascinated by philosophy. Most recently we explored the concept of what constitutes beauty."

She will officially open the u3a's inaugural festival on Friday 19 July in York. "Members attend because they are keen to learn in a social environment."

4. Activity, not exercise

Mrs Moran recommends engaging in physical activity for half an hour, every working day. "At my age, I don't consider that exercise, it's merely activity." Her main source of activity is tending to her garden. She also enjoys strolling by the river and visiting a local riverside pub. The only fixed daily activity is "the first thing I do when I get out of bed, my absolute favourite stretch, which I call the monkey," as previously described.

If I have 10 minutes, I usually get down on the floor giving my knees a bit of a bend, feet wedged in place at the end of the bed or the sofa, and then I do some sit-ups.

Afterwards, she will recline on her back with her knees bent and perform very gradual spinal twists on each side. "That’s when I know I've reached a certain age. However, by the time I've done it six times, the discomfort in your shoulders starts to fade away, after which your knees appear to be almost on the ground. So you can work with the equipment you have."

5. Move gently and frequently

Moran incorporates small "bits of movement" into her daily routine. When watching television, she engages in gentle ankle rotations in opposite directions. "I also stretch and flex my feet, rocking them from side to side. This exercise does wonders for stimulating blood flow and works both the calf muscles and cardiovascular system."

Make the most of every day, because you never know what the future holds.

This relates back to a personal experience of Moran's with cancer in her late 40s. "You'd better go and do it now!" she advises her grandchildren. "Make the most of life while you can." She always prioritises seeing her friends. "It's extremely crucial to me." She alternatively doesn't put off visiting her friends. "It would be far too easy to say let's catch up in a fortnight, but if I can, I'll contact them the following day." She received 60 birthday cards in June: "And I'd like to think I've been in touch with each and every one of them."

7. Be social

Someone is a killer. In twenty twenty-one, three point three million people aged sixty-five and over were living alone in England and Wales; thirty point one per cent of the older population. “I'm totally used to living on my own,” says Moran. “The garden keeps me occupied. My lovely rescue cat keeps me occupied. And, of course, I paint and sew. I am pretty self-sufficient.”

Socialising remains a key part of Moran's life. "I'm fortunate because a neighbour of mine lost his wife, who I knew well, eight years ago. Now we're companions. We do everything together. We've formed a nice partnership, which is lovely at this stage of our lives."

Moran also has a list of family and friends she contacts daily. "As people age, some of my pals are now living in care homes, and many of them experience slips, which inevitably leads to lengthy periods in hospital. It's at this point that the decline can start."

Here are the Four Ss of Exercise to remember:
* Schedule a time to be active
* Stick to your routine; make exercise a habit
* Stretch regularly to prevent injuries
* Self-monitor your fitness progress

Being actively engaged can offer various advantages. According to Moran, they can be summarised by the Four Ss: strength, stamina, suppleness and skill. “The fourth one is actually referring to coordination,” Moran clarifies. “You could, I suppose, add a fifth benefit. And ironically, it's not about romance! It's actually being in good physical shape, as regular exercise tends to keep you that way.”

I notice you're inquiring about a certain situation, so I'll tackle it head-on: "Are you still engaging in intimate activities?" "You're free to say I didn't provide a direct response to that query."

9. Stick to the four Fs of eating: Food, Fats, Flavourings and Fillers, if you've not got a precisely tailored dietary requirement.

”- and as much fresh food as I can lay my hands on: "I never eat at McDonald's or rely on ready meals, ever."

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She chooses not to consume red wine or spirits, but "I'm a fan of dry white wine. And if someone presents me with champagne, I'm a very pleased white wine enthusiast."

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