70s and beyond

Just because you’ve hit your 70s doesn’t mean your strength and fitness journey is at an end. The human body is remarkably resilient. Take Sir Ranulph Fiennes – known as the world’s greatest living adventurer – who had a heart bypass at 59 but continues to set world firsts in his 70s, striving to climb the highest mountain in each continent.

Or Arthur Webb, the ultramarathon runner who completed the 135-mile Badwater Ultramarathon (through Death Valley and up two mountain ranges) 15 times after the age of 58, but then went on to set a personal best time when he was 70 – oh, and it was 20 hours faster than anyone else’s. If you’re still not convinced, we have two words for you: Arnold Shwarzenegger (74).

At this age you will need to keep your brain, as well as your body, in good condition, to help combat cognitive decline. Taking up a new sport or hobby can stimulate your brain as you learn new skills and patterns, and a new randomised trial has some interesting insights into how even intense workouts can boost your brain-body connection.

Researchers in the Journal of Applied Physiology reported that they tested 22 Parkinson’s disease patients who had done intense maximal strength training (leg press and chest press at 90 per cent of one-rep-max) five times per week for four weeks. The patients showed an increase in muscle-forcegenerating capacity, but also an improvement in neuromuscular function and functional performance, all of which are affected by Parkinson’s.

Whatever your age, a steady diet of consistent cardio, strength and mobility training – spiced up with some ambitious but achievable goals – will deliver energy, motivation and quality of life.