In the UK, someone retiring at 66 can expect, on average, another 20 years before shuffling off this mortal coil. You could, of course, spend those years doing a whole lot of nothing. But if that starts to lose its appeal, here’s a handy collection of ideas worth trying on for size.

I worked my way through the list and found quite a few that made it onto my own to-do list. Mind you, if I ever get round to number 17, there’s a fair chance Mrs D will break a rib laughing.

The Japanese Health Habit Hiding in the Woods

In Japan, it’s called shinrin-yoku. This surprisingly simple practice — also known as forest bathing — is attracting growing attention because spending quiet, mindful time among trees appears to do something modern life often struggles with: calming us down for a while.

Use this guide from the National Trust as your blueprint for zen, or at least an excuse for a nice walk in the woods.

A Sleep-Time ‘Sweet Spot’ Is Linked to Healthy Ageing, Study Finds

Turns out Goldilocks may have been the world’s first sleep scientist. New research suggests that healthy ageing is linked to getting ‘not too much and not too little’ sleep. If you’d prefer not to age like a forgotten banana, read on to discover the sleep-time sweet spot.

From the Blog 📚

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

We promise ourselves we'll start on Monday. Then somewhere between the intention and the action, a small team of mental gremlins gets to work. They whisper, exaggerate, distract, rationalise and generally make a nuisance of themselves.

In the final part of this series, we meet four more of these troublesome creatures and, more importantly, the science-backed ways to stop them running the show.

So far in this series, we’ve looked at:

1. All-or-nothing thinking

You miss one session and your brain decides the entire week is ruined.

2. Catastrophising

The brain takes a small setback and cranks it up into an apocalyptic event.

3. Present bias

We humans are wired to prefer immediate reward over future benefit.

4. Confirmation bias

Once people form an identity story, the brain starts gathering evidence to support it.

5. The “what’s the point?” effect

You feel so overwhelmed by the problem you conclude it isn’t worth trying – like refusing to save money because you’ll never be a millionaire.

6. Identity locking

Treating habits and behaviour like permanent identity, as though you were born that way.

Unfortunately, we have one final mental drawer full of these critters. There’s always enough to go round when it comes to gremlins…

7. Optimism bias

Time after time, we assume our future self will somehow become:

• less busy

• more motivated

• more organised

• infatuated with burpees

So our imperfect present selves do the logical thing and heap all the work onto our unsuspecting future selves. Let them work out the best time to start.

It rarely happens.

What this sounds like

• “Things will settle down soon.”

• “I’ll start properly next month.”

• “I just need to clear these to-dos first.”

How to disrupt it

Build habits for real life, not fantasy life.

If your plan only works when:

• you’re fully rested

• highly motivated

• stress-free

• perfectly organised

then it’s not a realistic system.

Design routines that survive setbacks. Those are the ones that last.

In order to do that you’ll need to do some painful self reflection. List all the possible ways you think you could screw up and then write your plan to deal with that scenario when it inevitably happens. For example:

8. The fresh start fantasy

The brain loves a restart, take your pick:

• Monday

• New Year

• after the holiday

• after Easter

• after summer

But dramatic reinvention rarely works.

What this sounds like

• “I’ll restart next week.”

• “I’ll be on it come the first of the month. You’ll see.”

• “It’s almost January, it can be my New Year’s resolution.”

How to disrupt it

Practise restarting immediately.

Not Monday. Not January. Not after the holiday.

Now.

A single healthy choice can interrupt a downward spiral surprisingly quickly.

The most successful people often aren’t the most disciplined.

They’re simply the fastest at recovering after a wobble.

And there’s always a wobble.

9. Emotional Reasoning

This is when feelings get mistaken for evidence that something is true.

“I feel tired.” “I feel stressed.” “I feel unmotivated.”

Therefore: “I shouldn’t go for that walk today.”

But feelings are temporary states, they’re not reliable predictors of what movement will do for you.

What this sounds like

• “I don’t feel energetic, so I shouldn’t exercise.”

• “I feel old and stiff, so exercise probably isn’t for me.”

• “I feel unfit, so I must be unfit.”

How to disrupt it

Use the five-minute rule.

Tell yourself: “I’ll just do five minutes. If I’m not feeling it I’ll jack it in for the day.”

Often the hardest part is starting.

And strangely, movement itself frequently improves:

• mood

• energy

• motivation

• stress levels

10. Perfectionism disguised as ‘standards’

This one undermines your efforts at consistency.

If people can’t do the “ideal” workout, they do nothing.

Didn’t manage 150 minutes for the week? Then apparently my walks were a waste of time.

What this sounds like

• “I don’t have enough time.”

• “There’s no point unless I do it properly.”

• “I’ve missed my routine.”

How to disrupt it

Create a ‘minimum viable workout.’

Something so manageable you can still do it on bad days.

For example:

• ten minutes walking

• five minutes mobility

• one set of exercises

• a short stretch routine

The aim is to protect continuity. Don’t break the chain.

Because physical activity is easier to maintain when you have momentum. Repeatedly starting from scratch is always more difficult.

The real skill is to focus on progress, not the destination

When it comes to healthspan, most people have a pretty good idea what to do and why. We like to think of ourselves as rational agents with free will, but the reality is different.

The mind is:

• emotional

• impatient

• dramatic

• inconsistent

• occasionally ridiculous

Especially when physical activity is involved.

The trick is not eliminating these thinking traps completely.

Everyone has them.

The real skill is recognising them earlier and refusing to hand them the steering wheel.

Healthspan is rarely built by people who never wobble.

It’s built by people who notice the wobble… and keep going anyway.

But I’ll leave the last word to Elizabeth Gilbert, author of ‘Eat Pray Love’ fame:

One final thing

I’ve changed my mind, I’ll have the last word after all. If you want a ‘too long, didn’t read’ summary of the three articles in the series, here it is…

What’s wrong with me? (Hint: nothing)

Why can’t I do this? (Hint: you can)

Cheers 👋

Stuart

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

For years, official physical activity advice has occupied that awkward territory somewhere between gentle encouragement and a disappointed PE teacher.

Move a bit more. Walk when possible. Maybe do some gardening. Perhaps twiddle a resistance band while watching Cash in the Attic.

But a recent study published in BMJmedicine suggests something rather more interesting.

Researchers followed more than 110,000 adults over three decades and found that people who did a wider variety of physical activities tended to live longer than those who stuck rigidly to one thing.

Not necessarily more exercise. Not harder exercise. Just more variety.

Which, when you think about it, feels fairly logical.

Human beings seem to do quite well when we move in a variety of ways rather than becoming black belts in StairMaster alone.

The researchers called it a ‘variety effect.’

People who mixed things up — walking, weights, cycling, stretching, racquet sports and similar activities — had a noticeably lower risk of dying during the study period compared with people whose movement habits were much narrower. Even when overall exercise time looked broadly similar.

In simple terms: variety really may be the spice of life when it comes to movement.

Not all activities were equal, though

Some of the findings were slightly odd.

Walking performed brilliantly yet again. Once more, the humble walk quietly outperformed far more glamorous forms of exercise while requiring absolutely no investment in Lycra or hydration vests.

Racquet sports also came out looking extremely impressive. Which actually makes a lot of sense when you think about it. They combine bursts of intensity, coordination, balance, reaction time, decision-making and the occasional argument about a dubious line call.

Swimming, surprisingly, didn’t show much benefit in this analysis.

That raised a few eyebrows because swimming is normally presented as the ‘school prefect’ of physical activity. Sensible. Reliable. Well behaved. The researchers suspect the way activity was measured may explain some of this rather than chlorinated water suddenly becoming kryptonite for fitness.

How much still matters

Another striking finding: benefits appeared to level off after a moderate amount of activity rather than climbing endlessly upwards.

Good news for anyone concerned that healthy ageing required spending retirement doing hill sprints while eating industrial quantities of tofu.

Quite how this fits alongside a newer study suggesting we may need far more weekly exercise than the current guidelines recommend is one for scientists to wrestle with. Well above my pay grade.

The broader message here feels refreshingly practical.

You probably don’t need one perfect exercise programme.

You may simply need a decent-sized movement menu to choose from.

Walk. Lift heavy things. Climb stairs. Stretch occasionally. Ride a bike. Swim if you enjoy it. Play tennis badly. Garden like you mean it.

Personally, I’ve always struggled with doing the same activity over and over again. I have the attention span of a Springer Spaniel at the National Squirrel Convention, so variety and novelty are usually the things that get me out the door.

Fitness, to me, is essential self-maintenance. But my real love has always been chasing a ball with a bat, paddle or racquet.

Turns out nature seems to approve of a jack of all trades.

Putting it into practice

These studies are all well and good but the question then is how to use these findings in real life?

The answer is to start by thinking less about the ‘perfect’ routine and more about collecting different, but balanced, forms of movement across the week.

Try to include:

• Something cardiovascular — walking, cycling, rowing, jogging

• Something strength-focused — resistance training, bodyweight exercises, carrying heavy shopping like a pro

• Something involving coordination, balance or reaction time — tennis, pickleball, dance classes, padel, table tennis

You don’t need to tick every box every single week.

The study looked at consistent participation over time, not a weekly bingo card of activities.

You might walk most days, lift weights twice a week, play tennis occasionally and take the stairs whenever possible. That already gives you a varied palette to work with. It’s also useful insurance against overuse injuries. A nice bonus.

It’s also worth rotating activities according to how you feel.

If your legs are grumbling after a long walk, perhaps do upper-body work the next day. If you feel mentally frazzled, maybe skip the structured workout and go for a walk instead.

The aim isn’t exhaustion. It’s sustainable variety.

And from a healthspan perspective, that may matter more than becoming fanatically good at one single thing.

It looks like the future belongs to Hybrid Seniors.

To join the club you’ll need to do three or more activities a week.

Lycra optional.

Let me know which activities are on your menu in the comments.

Cheers 👋

Stuart

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

Most of us never think about our reaction time until we almost take a tumble trying to avoid stepping on the cat, misjudge a kerb or realise our body now responds to surprises with all the urgency of a Windows 95 laptop.

As we age, the brain processes information a bit less quickly, nerves conduct signals more slowly and muscles lose some of their explosive power. Faster reactions are strongly linked to better mobility and lower fall risk, which becomes increasingly important as we get older.

The good news is that reaction time is trainable to a surprising degree. Regular movement, strength training, balance exercises and activities involving coordination or quick decisions can all help keep the system sharper. Think of it as another useful part of healthspan. Not becoming a ninja exactly, but perhaps remaining quick enough to avoid an embarrassing encounter with a plank of wood. Give it a try.

The case for more nuts in your life

If the only time you ever see nuts is in a stocking at Christmas, it may be time for a rethink. These little marvels are heart friendly, gut friendly and guaranteed to stop the munchies. What’s not to like?

The best brain training might be a crossword. On a bike

Brain games are supposed to help cognitive function. Exercise is good for the brain too. Put them together and you get something called dual-task training, one of the most useful — and surprisingly fun — things you can do as you age.

The idea is simple: move your body while making your brain work at the same time. Walking while counting backwards from 100. Balancing on one leg while recalling a number sequence. Unicycle not required.

It may sound slightly daft, but real life is basically one long dual-task test anyway. Walking while talking. Carrying shopping while avoiding tripping over the kerb. Research suggests this ability is strongly linked to balance, fall prevention and staying independent as we get older.

Unlike most brain-training apps, this one also gets you off the sofa.

From the Blog 📚

The new health gap nobody wants

A major new study suggests the biggest heart-health benefits may require dramatically more activity than current guidelines recommend — particularly for people who are already unfit. Before you throw your trainers into a hedge, though, the findings are far more interesting — and far more nuanced — than the headlines suggest.

Your brain is amazing, until it tries to be your life coach

It’s remarkable how quickly the brain can produce a convincing list of reasons not to change anything. Too tired. Too late. Too busy. Weather looks iffy. That’s the gremlins talking.

Whenever we try to improve our healthspan, whether it’s exercising more, eating better, or finally admitting we should probably own a resistance band, the brain often treats change as a threat rather than an opportunity.

So here are a few more of the mental gremlins that quietly sabotage progress, along with some ways to shove them firmly back in their box.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

You may be surprised to learn that although the brain makes up only around 2% of your body weight, it burns roughly 20% of your resting energy.

It’s metabolically expensive because it never really switches off. Even when you’re sitting quietly with a cup of tea wondering where you left your glasses, your brain is busy maintaining nerve signals, regulating breathing, heart rate and temperature, processing information and, at times, unleashing your favourite mental gremlins at the worst possible moment.

The uncomfortable truth is that we’re not especially rational creatures. We like to think we’re calmly logical beings making sensible decisions in our own best interests, but much of the time we’re closer to a slightly feral chimp with access to online shopping and too much sugar.

Our software is still buggy. The gremlins are proof of that.

In the first part of the series, we looked at:

1. All-or-nothing thinking

You miss one session and your brain decides the entire week is ruined.

2. Catastrophising

The brain takes a small setback and cranks it up into an apocalyptic event.

3. Present bias

We humans are wired to prefer immediate reward over future benefit.

Unfortunately, we have another mental drawer full of these critters. See if you recognise any of these…

4. Confirmation bias

Once people form an identity story, the brain starts gathering evidence to support it.

“I’m lazy.”“I’m not sporty.”“I’ve never been disciplined.”

Then every wobble becomes ‘proof.’

Meanwhile all the contrary evidence gets ignored.

What this sounds like

• “I told you. That’s just who I am.”

• “I’ve always struggled with exercise.”

• “People like me don’t stick to routines.”

How to disrupt it

Start collecting evidence for the defence.

Make a note of:

• workouts completed

• walks taken

• days you showed up despite low motivation

• small improvements

In the mental courtroom, the gremlins can’t argue quite as confidently when there’s a growing pile of evidence against their favourite story—especially when it’s pinned on the fridge door.

5. The “what’s the point?” effect

People see elite athletes, buff influencers or relentlessly positive fitness people on social media and conclude:

“Well I’ll never look like that.”

So they don’t bother trying.

Which is like refusing to save money because you’ll never be a millionaire.

What this sounds like

• “It won’t make much difference.”

• “I’m too old now.”

• “The damage is already done.”

How to disrupt it

Shrink the goal.

Healthspan isn’t about becoming superhuman.

It’s about becoming slightly more capable than you were before.

Can you:

• walk a bit further than last time?

• get up from the floor easier?

• recover faster?

• carry shopping without sounding like a wheezy accordion?

They all count.

Unspectacular improvement in your ‘functional fitness’ should be recognised and applauded. Credit where it’s due.

6. Identity locking

People often treat habits and behaviour like permanent identity.

“I’m not a gym person.”“I don’t exercise.”“I’ve never been fit.”

As though this was genetically assigned at birth like eye colour.

What this sounds like

1. “That’s not really me.”

2. “I’m hopeless with routines.”

3. “I was always the one picked last in P.E.”

How to disrupt it

Stop ‘trying to get a fit.’

Aim to become ‘an active person.’

Identity changes through repeated behaviour, not scrolling through your social media feed.

Every walk, workout or healthy meal becomes a vote for the type of person you’re becoming.

This quotation, often attributed to psychoanalyst, Carl Jung is spot on:

“You are what you do, not what you say you’ll do.”

Next time…

In the final part, we’ll tackle the last four little gremlins who love nothing more than sabotaging your progress, messing with your head and replacing all your good intentions with chaos, excuses and general mischief.

Cheers 👋

Stuart

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

We’ve heard the mantra for years now - 150 minutes of moderate physical activity a week. A brisk walk here. A bike ride there. Maybe some gardening if you’re particularly enthusiastic with the secateurs. Not too outlandish.

But a new study suggests that if your goal is properly protecting your heart as you age, the bar may be considerably higher than many of us realised.

A study published in the British Journal of Sports Medicine looked at more than 17,000 adults from the UK Biobank study. They found that while the current guideline of 150 minutes per week of moderate-to-vigorous physical activity (MVPA) was linked to around an 8–9% lower cardiovascular risk, much larger benefits appeared at considerably higher levels of activity.

To achieve what the researchers classed as a ‘substantial reduction in risk’ — more than 30% lower cardiovascular risk — people needed somewhere between 560 and 610 minutes per week of moderate-to-vigorous physical activity.

That’s roughly 80 to 90 minutes a day.

Yep. An hour and a half.

Suddenly claiming bragging rights for hitting 150 minutes feels more like asking for a medal during the warm-up.

As with all observational studies, this doesn’t prove the exercise itself caused the entire reduction in risk, but the association was strong.

Before everyone hits the panic button

There’s an important nuance here.

This study doesn’t mean the current guidelines are pointless. Quite the opposite. The researchers themselves said the existing recommendation still provides a solid minimum level of cardiovascular protection.

And that matters because many of us already struggle to hit even that target.

According to Sport England and NHS England data, around one-third of adults in England still fail to achieve the recommended 150 minutes of activity each week. And although activity levels among older adults have improved in recent years, inactivity still becomes more common as we age.

So when researchers start talking about 600 minutes a week, it’s worth remembering how distant that feels for a large chunk of the population - as in “What’s the bloody point?” distant.

Fitness matters as much as movement

The really interesting part of the study wasn’t simply the amount of activity. It was the role of fitness itself.

The researchers looked at cardiorespiratory fitness — essentially how efficiently your heart, lungs and muscles work together during exercise. One of the best ways to estimate this is VO2 max.

That’s the maximum amount of oxygen your body can use during cardio exercise. In simple terms, it’s a measure of how good your endurance engine is.

And here’s the awkward bit.

People with lower fitness levels needed to do slightly more activity than fitter people to achieve the same cardiovascular benefits.

For example, to achieve a 20% lower cardiovascular risk:

• People with high fitness needed around 340 minutes of moderate-to-vigorous activity per week

• People with low fitness needed about 370 minutes

That may not sound dramatic, but the researchers described it as “the steeper challenge faced by deconditioned populations.”

Which is a polite academic way of saying: getting fit when you’re unfit is annoyingly hard, precisely when you’d quite like it to feel easier.

And there’s another catch

The study only looked at moderate-to-vigorous aerobic activity and cardiovascular outcomes.

It didn’t take into account:

• strength training

• muscle power training

• balance work

• mobility

• flexibility

All of which matter enormously for healthspan.

Because if you were designing the ideal exercise programme for healthy ageing, you wouldn’t simply tell people to do more cardio until they collapse gently into the nearest hedge.

You’d also want:

• resistance training to preserve muscle and bones

• power training to maintain reaction speed and reduce falls risk

• balance work to maintain independence

• mobility to keep joints functioning properly

In other words, once you add the things we probably should be doing for proper healthspan — not just cardiovascular risk reduction — the total amount of recommended movement can start to look slightly terrifying for Mr and Mrs Average.

That’s one reason public-health messaging needs to tread carefully.

Telling an already sedentary 62-year-old office worker they now need 10 hours of cardio plus strength training plus mobility and balance work every week may inspire despair and scorn rather than action.

The real message

I suspect the practical lesson here isn’t that everyone suddenly needs to exercise for 90 minutes a day.

One hundred and fifty minutes now looks like the minimum effective dose rather than the target. Benefits appear to continue rising beyond that level.

The broader message seems fairly clear:

• 150 minutes a week is a valuable minimum — it’s the floor, not the ceiling

• Some movement is always better than none

• More movement is generally better still

• Occasional higher intensity matters

• Strength and muscle power matter too

• Consistency beats occasional heroics

You absolutely don’t need to become a HYROX superstar any time soon. You just need to make movement a higher priority and design your life to make it a bit easier to do, and then build from there.

To achieve that you’ll need to:

• Walk more with purpose

• Lift and carry heavy things

• Climb stairs

• Occasionally get properly out of breath

Building this type of ‘functional’ fitness will make everyday life feel just a little easier than it did last week.

Cheers 👋

Stuart

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

Not content with getting to grips with ‘healthspan and ‘peakspan’ we’re now told that the latest goal of the ambitious, fit, older male, is maximum ‘hotspan.’ I’m all for making sure we scrub up well, but the thought of all that effort at our age just to look ‘hot and sexy’ is veering into ‘medallion man’ territory for me. Have a listen and decide for yourself.

The healthspan upgrade hidden inside your daily walk

You probably already know that regular movement matters for health. In the UK, the recommendation is at least 150 minutes of moderate activity a week. But that’s only part of the picture. Intensity matters too — those short bursts where you push beyond your usual pace. As we get older, these moments can help improve fitness and reduce the risk of frailty. This study offers a useful insight into the benefits of ‘giving it some welly’ occasionally.

The surprising link between the arts and slower ageing

Social connection, learning new skills and maintaining a sense of purpose are all strongly linked to healthier ageing and a longer healthspan. And this study, published in Innovation in Aging, suggests the benefits of engaging with the arts may be surprisingly powerful. Researchers found the difference in biological ageing between people with high and low arts engagement was comparable to the gap seen between smokers and people who had given up smoking. Maybe it’s time to check out the ‘Rock Choir’ where you are…

From the Blog 📚

I didn’t have high hopes for this one. I was wrong.

I’ve had a mixed response to this one. Everything from “Just use a pan, you lazy so-and-so” to a slightly reluctant admission that it actually tastes “decent.” I had it for breakfast three times last week, so I’ll be adding this one to my ‘minimal cooking’ recipe box.

We all have gremlins. Do you know yours?

If you’re interested in improving healthspan you’re probably drowning in workout regimes, eating plans, and ‘optimisation protocols’. None are going to sort out the bit you need to resolve before you start any difficult journey — planning what to do when you hit bandit country and the wheels fall off.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

You’d think getting fitter was mostly about following a plan. Move your muscles. Get your heart rate up. Buy increasingly optimistic activewear. Repeat until transformed.

Sadly, that’s not how it usually goes.

Plenty of people have already travelled that road and ended up stranded among abandoned gym memberships, drawers full of gadgets that were supposedly “the answer”, dusty dumbbells in the garage and an exercise bike in the spare room doubling up as an expensive clothes horse.

Most people don’t fail because they lack information.

We already know what to do. Move more. Sleep properly. Eat reasonably well. Try not to treat biscuits as an emotional support system.

A quick online search reveals thousands of ‘experts’ promising to unlock your best self just beyond their paywall. Been there. Done that.

A surprising amount of the battle doesn’t happen in your muscles at all. It happens a little higher up — in the space between your ears, to be precise.

The real problem is what happens inside the brain once life gets busy, novelty wears off or progress stalls.

That’s when the little mental gremlins arrive.

Psychologists call them cognitive distortions, but that makes them sound far more sophisticated than they are. In reality, they’re the little thinking traps and dodgy bits of mental accounting that aim to nudge us off course while sounding perfectly reasonable at the time.

The annoying thing is they often feel true. Your brain is remarkably good at telling you exactly what you want to hear, especially when the alternative involves squats.

I’ve put together ten of the biggest mental gremlins that sabotage our attempts to build better healthspan — along with a few practical ways to fight back.

There’s little point disappearing into the weeds of hypertrophy, HIIT training and protein timing until we understand where we’re actually likely to fall down, and what to do about it

And trust me, at some point, we all do.

1. All-or-nothing thinking

You miss one session and your brain decides the entire week is ruined.

You eat a pastry and somehow end up mentally writing off the next four days.

It becomes a purity test: perfect or pointless.

What this sounds like

• “I’ve blown it now.”

• “I’ll restart Monday.”

• “There’s no point doing half a session.”

How to disrupt it

Lower the threshold.

A ten-minute walk still counts. Five press-ups still count. Stretching while waiting for the kettle still counts.

The goal isn’t perfection. The goal is consistent progress.

One missed session is normal. But, make missing two in a row non-negotiable.

If you can stick to 80% of your plan, the other 20% is simply the price of progress. Let it go and move forward.

2. Catastrophising

The brain takes a small setback and cranks it up into an apocalyptic event.

A sore knee becomes: “I’m injured.”

A poor week becomes: “I’ve lost all my progress.”

The mind loves a bit of drama.

What this sounds like

• “I’m back to square one.”

• “Everything is falling apart.”

• “I’ve undone months of work.”

How to disrupt it

In these situations, it pays to remove yourself as the ‘lead actor’ in the drama. Ask: “What would I say to a friend in this situation?”

You’d probably tell them:

• one bad week changes very little in the big picture

• setbacks are normal

• progress is rarely a straight line

Try applying the same kindness to yourself instead of behaving like your own private drill sergeant.

3. Present bias

We humans are wired to prefer immediate comfort over future benefit.

Exactly why:

• the sofa wins

• snacks win

• “starting tomorrow” wins

Meanwhile the rewards of exercise are delayed to some time in the distant future. ‘Later’ isn’t a date, or a time.

What this sounds like

• “I’m too tired.”

• “I deserve a night off.”

• “I’ve had a busy day and need to unwind.”

How to disrupt it

Bring the reward closer.

Instead of focusing on: “working on improving longevity”

focus on:

• better mood afterwards

• more energy tomorrow

• sleeping better tonight

• feeling mentally clearer after movement

The brain responds better to immediate wins than distant statistics.

Try ‘stacking’ things together. For example, watching a favourite programme on the stationary bike or listening to an audiobook out on a walk helps to make it more bearable. A bit of what you want goes well with a bit of what you need.

The one that works for me when the sofa beckons is I imagine how I’ll feel later when I didn’t do what I was supposed to—not a good feeling. This soon gets me up and out.

Next time…

In the next part we’ll take a look at 3 more little gremlins and how we can beat them with a mental stick when they happen to you.

Cheers 👋

Stuart

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

I’m not even sure this can claim to be a recipe, but it fits perfectly into my MVC (Minimum Viable Cheffing) rule. I’m old. I need protein. I like eggs. I’m not especially interested in complicated cooking. All boxes ticked.

I did a double take when I saw the mayonnaise part, but this comes from a proper chef — José Andrés — so who am I to argue?

Eggs are such a good source of protein although, as someone who’s had a heart attack and bypass surgery, I try not to overdo them. I also tend to pair them with olive oil rather than butter to help keep saturated fat levels down.

That said, I’m equally keen to keep my protein intake high enough for healthy ageing.

The official UK recommendation for protein is still 0.75 g per kilogram of bodyweight per day. But many researchers specialising in ageing and muscle health now believe older adults benefit from considerably more — especially if the goal is staying strong, active and independent, rather than simply avoiding deficiency.

The emerging consensus seems to sit around 1.0–1.2 g/kg/day to help counter sarcopenia and the anabolic resistance that comes with ageing, where:

• muscles respond less efficiently to protein,

• muscle protein synthesis becomes less effective,

• muscle loss accelerates,

• and higher protein intake is needed to maintain muscle mass and function.

Microwaving eggs was also a first for me, but in for a penny…

Ingredients (1 portion)

• 1 medium egg

• 1 tsp mayonnaise

• ¼ tsp olive oil

• Some chives, finely chopped

Method

1. Whisk the ingredients together until smooth and well mixed.

2. Pour the mixture into a ramekin.

3. Microwave on full power for 30-40 seconds. It’s quite good fun to watch the egg rise like a souffle. Don’t overcook it though, as the result will be rubbery (like the first one I made.)

4. Season to taste and add the chives.

To serve

Depending on when you’re preparing this, it could be part of healthy breakfast or served with salad for lunch.

You can also make it more fancy with extra toppings such as parmesan or bacon bits.

Nutrition (approx)

Calories: 115 kcal
Protein: 6 g
Carbohydrates: 0.5 g
Fat: 10 g (of which saturated: 2.4 g)

Let me know in the comments if you try it. I love it!

Until next time. 👋

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

We’ve all been there. As a reasonably good tennis player, I once accepted a singles challenge from a 22-year-old coach—I was 55 at the time, but convinced I’d still ‘got it.’ That match cost me £500 for an ultrasound scan on ‘bruised kidneys’! Some people never learn…

Extending the boundaries of healthspan—introducing ‘Peakspan’

Just when we were getting used to all things healthspan, along comes another concept designed to reframe the way we think about ageing. This fascinating new research puts forward the idea that even though we might be free from disease, we may be living in a ‘healthy, but declined’ state.

This daily Japanese exercise routine is still going strong after almost 100 years

This simple three-minute daily routine of gentle movements was designed to improve health, mobility and social connection across all generations.

Nearly a century later, ‘Rajio Taiso’ remains one of the most successful public health habits ever created, with around 27 million people still taking part at least twice a week.

Perhaps we’re a bit too individualistic in the West for mass morning exercise to fully catch on. But then again, people once said similar things about parkrun. Now thousands of people voluntarily turn up every weekend to walk, jog, run and chat before most people have finished their first coffee.

From the Blog 📚

What your resting heart rate reveals about your health

If you want to improve your fitness, it’s good to start with your heart. This simple measurement provides a useful benchmark for future progress. Also, our calculator gives you the opportunity to see how you measure up against people like you. It only takes 60 seconds, give it a try.

Feeling healthy for years to come starts with feeling good this afternoon

There’s more to life than chasing longevity. Investing in your future health is important, but don’t forget the you who wants to feel good today. This article shows you how.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

I’m talking about your heart. The fist-sized pump that never sleeps, never gives up, and is the only thing keeping you in the land of the living.

The downside to owning such a high-performance machine? You’re the head mechanic.

Hidden within the lub-dub of your heartbeat is one of the most vital indicators of long-term healthspan: your resting heart rate. It’s a quick and simple report card on your fitness, stress, and recovery.

And the best part? It doesn’t require a subscription, a doctor, or a trainer in lycra shouting encouragement.

You already have what you need to measure it.

What this test measures

Your Resting Heart Rate (RHR) is the baseline of your biology. It’s the number of times your heart beats per minute while you’re doing absolutely nothing, before your morning coffee.

Properly measured, RHR is the ultimate efficiency metric. It reflects how hard your cardiovascular system has to work just to keep the lights on.

For most of us, the “normal” bracket sits between 60 and 80 bpm. But the range of measurements is startling.

On one end, you have the elite athletes. Tennis legend Björn Borg reportedly ticked along at 35 bpm. Five-time Tour de France winner Miguel Induráin was even more efficient, with a resting pulse of 28 bpm—a heart so powerful it only needed to beat once every two seconds.

At the other end of the scale? The stressed, sleep-deprived mid-lifer. Fuelled by caffeine and fresh from a brain-scrambling call with broadband customer support, their heart is ‘resting’ at marathon pace, all while they sit in a chair.

However, don’t get hung up on the “perfect” number.

The real magic isn’t the number itself—it’s the trend.

Why it matters

Your heart operates on a demanding schedule. On average, it beats:

• 100,000 times a day

• 35 million times a year

• 3 billion times in a lifetime

A lower resting heart rate usually signals a more efficient engine. When each beat moves more blood, your heart doesn’t have to beat as many times each minute.

Large-scale studies consistently link higher resting heart rates to increased risks of cardiovascular disease and earlier mortality. However, it isn’t always a straight line. Your pulse is a sensitive instrument influenced by a cocktail of variables: genetics, hydration, and whether or not you’re fighting off a bit of a bug.

Because of this, your RHR acts like a dashboard warning light. If your baseline suddenly jumps by 5–10 beats per minute and stays there for a few days, your body is sending a message. It’s the physiological version of a “Check Engine” light, usually signalling that:

• You’re over-tired.

• An illness is incubating.

• You’re under-recovered or over-stressed.

We live in an era of high-tech wearables and ‘biohacker’ metrics, but most of them are just expensive ways of your body saying:

‘I need an early night.’

How to do the test

This is dead easy and very low-tech.

The best time to measure resting heart rate is:

• first thing in the morning

• before caffeine

• before you start moving around, ideally

Method

1. Sit quietly for a few minutes.

2. Place two fingers on:

   • the inside of your wrist (radial pulse), or

   • the side of your neck (carotid pulse)

3. Count the beats for:

   • 60 seconds, or

   • 30 seconds × 2

Do this for several mornings and take the average.

That’s your baseline.

And baseline matters far more than obsessing over a single reading.

By all means use a smart watch, but there’s something more meaningful when your fingers are counting out the beats.

Making sense of your score

Once you have your beats per minute number, head on over to our calculator to find out how you compare with others of a similar age and sex. It’s not a competition but it’s handy to know where you stand.

Click to compare

Bear in mind that the comparisons are based on the assumption that a lower resting heart rate is ‘usually’ better. If the results says you are ‘below average’ that’s a good thing in this case.

What’s often more useful is asking:

How to ace your next test

You don’t lower resting heart rate by staring hopefully at your trainers.

You need to move more.

The usual boring advice turns out to work pretty well:

• regular aerobic exercise

• better quality sleep

• stress reduction

• less alcohol

• stopping smoking

• maintaining healthy body weight

Consistency is King and Queen here.

Go for steady activities such as brisk walking, cycling and swimming, where you can feel the effort but still keep up a conversation if required.

One of the great myths of ageing is that decline arrives like a piano falling from a window.

More often, it’s sneaks in through the back window.

You slowly lose fitness, capability, and resilience without really noticing — until climbing stairs starts to feel like a test.

Resting heart rate gives you a small window into that process.

Nothing fancy but useful all the same.

And in healthspan terms, useful beats complicated almost every time.

Give it a go today.

How did you get on? Let us know your scores in the comments.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

When it comes to exercise, we’re often told to ‘keep things gentle’ as we get older. While we don’t all have to be like Jeannie, it does suggest that us ‘oldsters’ can still achieve great things. She first started running when she was 35, just to ‘lose a little weight’! Don’t limit yourself based on outdated attitudes to ageing.

Multivitamins could protect memory in seniors

My attitude toward multivitamin supplements has ebbed and flowed over the years as various positive studies are following by others debunking the previous one. I still take them daily as a kind of ‘reluctant insurance policy’ for any dietary shortfalls. I didn’t see them providing any ‘game-changing’ benefits but this study on the benefits for memory and cognition in seniors could be what keeps multivitamins in my pill box—for now.

This study shows you can reverse the decline and reclaim your previous well-being

When I talk to people my age about health, I’m often met with the ‘It’s too late for me” defence. This study shows that decline as we age isn’t inevitable. In fact, almost one in four people regained well-being over 3 years. It’s not easy, but it can be done. And it’s well worth the effort.

From the Blog 📚

When it comes to balance, are you a mighty oak or a weeping willow?

A few weeks ago, I went for a walk and while negotiating various stiles and walls, noticed my balance wasn’t what it was. It crept up on me silently, and it could be the same for you. Try this quick self-test to see how your balance is holding up.

Home at last—the first six weeks

With my heart attack and quadruple bypass now firmly behind me, I’m back at home and ready to start my ‘new life’.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

As I gingerly stepped out of the car and back into the house, everything looked the same, but the geography of my life was about to become very different.

Post-op recovery comes with a list of prohibitions so long it feels more like detention than convalescence (No driving, cycling, overhead lifting or hod carrying 😅). The worst of it? Sleep. I wasn’t allowed upstairs, and I had to sleep on the sofa, bolt upright. For a confirmed front-and-side sleeper, this felt like a mean prank played by the universe on the very idea of a ‘restful recovery’.

As it turns out, recovering from something of this magnitude is far from restful. My body was ‘all hands on deck’, frantically repairing the damage. I learned quickly that recovery isn’t a neat, upward line; it’s messy.

Enter the vampire

My new base was the sofa. Once I was stocked up with a mountain of pillows and my ‘distraction machinery’ (iPad, TV remote), I had a moment to take stock.

It wasn’t pretty. A livid wound snaked from my left ankle to mid-thigh, alongside dressings over the holes left by the drains in my chest and a rectangular patch over my sternum. Some people take graphic selfies at this stage; I opted for denial.

Then came the meds: 25 tablets a day—painkillers, diuretics, the lot. One drug even required me to avoid sunlight. Like a newly minted vampire, I could only venture outside clad in a hat, sunglasses and gloves.

Trying to sleep was a torment. A symphony of unfamiliar pains, grinding noises and rhythmic whooshing sounds kept me wide awake most nights—not unlike a vampire. I spent those days in a fog of pain, boredom and “why me?” self-pity. My family, poor souls, had to share a house with a wounded animal.

I don’t actually remember much of this period, so I asked Mrs D what I was like. She’s a naturally sunny person, but her mood darkened instantly. “You were horrible to be around,” she said, “In fact, you were a shit.”

Fair enough.

The mind blocks out its own worst moments, but the ripples of recovery affect everyone. It’s easy to forget our loved ones are having their own experience of it too, and not often a pleasant one.

Small wins

After a few days, I attempted the stairs. I can only liken it to summiting Everest without oxygen. I reached the top and sat down to survey the milestone of sixteen steps. My heart was pounding and I was panting like a dog after a bout of ‘the zoomies’, but I’d just increased my world by a whole floor.

The reward was the luxury of a bed, a first shower, and—most importantly—the ‘first poo’. Constipation is the dark secret of major surgery; pain medication essentially puts your insides on hold. Managing that first bit of business is a genuine milestone in becoming a full human again.

A week in, I headed to the GP to have my stitches removed. The nurse peeled back the dressings, frowned, checked and then rechecked her paperwork.

“It looks like your incisions were glued,” she said. “I don’t actually have anything to do.”

All that stressing for nothing. I took the small win and left.

Walking the walk

Over the following weeks, I spent quite a bit of time feeling low about the ‘little death’ of my old self. The person I was before the surgery no longer existed, and I had to mourn him before fashioning someone new.

That new self started with a walk.

I can’t stress enough how vital it is to get moving. My daily ritual quickly established itself—and was maintained with near-military discipline:

• Togged out in my ‘vampire’ outfit (hat, gloves, sunglasses)

• Location tracking on, speed-dial ready, family briefed on the route

• Striding along a traffic-free country track, checking my heart rate monitor like a nervous pilot

I chose an audiobook that I only allowed myself to listen to while walking. By the end of six weeks, I’d built up to 60 minutes at a decent pace and ticked off some great books from my ‘to read’ list.

By now, I’d even managed to migrate the pillows down to a flatter sleeping position, making nights more about sleep than staring at the ceiling. It does get better.

AF: the reckoning

After six weeks, it was time for the discharge meeting. My surgeon seemed satisfied but mentioned that my heart didn’t have a particularly robust supply of blood vessels—interesting. I suspect that’s why I’ve always been rubbish at long-distance events; I didn’t have the plumbing.

Then came the atrial fibrillation moment of truth.

He sent me for one final ECG. Once completed, I returned to the office clutching the printout, convinced the squiggly lines were ‘all wrong’. After a short pause, the surgeon looked up.

“All looks fine, no AF. You’re good to go.”

I practically skipped out of there. Gently ejected from the NHS and back into the wild.

Up next: cardiac rehab.

This is Part 6 of my Cardiac Diary. In the next post, I’ll write about my experience joining a local Cardiac Rehab course. Until next time…

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

In a world of high-tech wearables and expensive lab tests, it’s easy to overlook the simplest indicators of healthspan and healthy ageing. One of the most useful tests of your future health doesn’t even need a lab—just you, a floor, and a timer.

I’m talking about the single-leg balance test.

It sounds basic. Most people assume they’re “fine”. But the data behind it is anything but trivial. If you want a quick, objective measure of how well key systems in your body are ageing, it’s time to stand up and be counted.

What this test measures

The big three

In order to stay upright on one leg, your brain has to integrate three systems into a constant, behind-the-scenes symphony of balance. Ageing affects all of them:

• The inner ear (vestibular system): Your internal spirit level. The tiny hair cells that detect motion and gravity gradually decline with age, reducing your sense of orientation.

• Proprioception: Your “sixth sense”—the ability to know where your limbs are without looking. This becomes less precise over time.

• Vision: You rely heavily on visual cues to stay upright. Age-related changes—reduced depth perception, slower light adaptation, cataracts—make this less reliable, especially in low light.

Muscles and bones

Even if your “sensors” are working, your “motors” also need to respond quickly:

• Sarcopenia: Age-related muscle loss, particularly fast-twitch fibres, reduces your ability to react quickly and “catch” yourself.

• Joint stiffness: Wear and tear in the hips, knees and ankles limits your ability to adjust your centre of gravity quickly.

Cognitive processing speed

Balance isn’t just physical—it’s neurological.

Your brain must process incoming sensory information and send corrective signals in milliseconds. With age, this processing slows slightly.

Add a second task—walking while talking, for example—and your brain may prioritise the conversation over balance.

That’s when trips and stumbles happen.

Why it matters

Why care if you can stand on one leg for a few seconds?

Because balance is strongly associated with overall health—and decline often shows up here early.

A study published in the British Journal of Sports Medicine found that people in mid-to-later life who couldn’t hold a 10-second single-leg stance had a significantly higher risk of death from any cause over the following decade.

This doesn’t mean poor balance causes early death. But it’s a useful marker of underlying health in areas you’ll be more reliant on as you get older.

More practically:

• Poor balance is linked to frailty and cognitive decline

• It’s a strong predictor of fall risk. This is important as falls are the leading cause of injury-related hospital admissions in UK adults over 65

In short: better balance supports independence, mobility and capability.

How to do the test

Do this barefoot on a firm, level surface (avoid thick carpet).

1. Set-up: Stand near a wall or sturdy furniture for safety—but don’t use it unless needed.

2. The lift: Hands on hips. Lift one foot off the floor without touching your standing leg.

3. Eyes open, then closed: Test once with eyes open. Rest, then repeat with eyes closed.

Stop timing when:

• Your raised foot touches down

• Your hands leave your hips

• Your standing foot moves or hops

• (Eyes closed version) you open your eyes

Don’t forget to time yourself on each leg to check for any imbalances.

Making sense of your score

Closing your eyes removes visual input, forcing your body to rely on just your inner ear and proprioception. It’s much harder—and more revealing.

Typical benchmarks for healthy adults:

Simple interpretation:

• Eyes open <10 seconds → potential red flag for reduced physical resilience

• Eyes closed near zero → heavy reliance on vision

That second point matters more than most people realise. If your balance collapses without visual input, you’re more vulnerable in the dark or in poor lighting—from night-time trips to the bathroom, uneven pavements, and rogue rugs.

How to ace your next test

Now for the good news: balance is highly trainable.

Small, consistent efforts make a difference surprisingly quickly.

Habit stacking: Linking balance training with an already established habit will ensure you get started and keep at it, without really trying. For example:

• Make like a stork when chopping vegetables in the kitchen.

• Stand on one leg while brushing your teeth. Switch halfway through. Easy win.

• Fancy a cuppa? Aim to stay on one leg until the kettle boils.

Gradually remove visual support: Start with eyes open, fixed gaze. Progress to brief eye closures (2–3 seconds), then build up.

Increase instability: Stand on a thick towel or a foam pad to make your base more unstable. If you’re feeling brave, try a wobble board.

Give it a go today.

You might feel like a steady oak—or a wobbly willow in a breeze. Either way, it’s useful information.

Because knowing where you stand is the first step to staying upright for as long as you can.

How did you get on? Let us know your scores in the comments.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

I was greatly inspired by the people in this article. Even though they don’t live in a traditionally ‘well off’ area and possess a daunting list of long-term health conditions, they still manage to train together five times a week.

VILPA shows you can get results without endless workouts

New research shows that small bursts of vigorous activity throughout the day can have a big impact on reducing risks associated with cardiovascular disease. Best of all, you don’t need to go to the gym, you just need to add some ‘va va voom’ into your day.

Strength training keeps stacking up the wins—this time for older women.

Here, women new to weight training showed notable improvements across physical performance, mood, and cognitive tests.

From the Blog 📚

My Cardiac Diary, Part 5

In this episode, I’ve come through a six-hour bypass operation and woken up in intensive care. I thought the worst was behind me. It wasn’t.

You’re Never Too Old to Push!

This test is a great starting point for assessing where you are with your upper body strength and endurance, a vital component of long term capability. Give it a go.

Healthspan Isn’t Just ‘Jam Tomorrow’—Learn How to Enjoy ‘Jam Today’

There’s more to life than chasing longevity. Investing in your future health is important, but don’t forget the version of you who wants to feel good today.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

The book in a nutshell

Super Agers cuts through the usual longevity noise—miracle pills, silver bullets, billionaire biohacks—and replaces it with something far less glamorous but far more useful: scientific evidence.

Topol’s central point is straightforward. We’re entering an era where science, data, and medicine can delay the diseases of ageing—sometimes by decades. Not stop ageing itself, but reshape what later life looks like.

The opportunity isn’t to live forever. It’s to live well for longer—and compress the disagreeable bit at the end.

The big idea

According to Topol, we’ve been asking the wrong question.

Not: How do I live longer? But: How do I stay well for longer?

He draws a clean line between lifespan (years) and healthspan (quality of those years). And the real shift isn’t coming from one breakthrough, but from a convergence of multiple disciplines:

• Lifestyle (expanded into “lifestyle+”)

• Cellular science

• Omics (genetics, proteins, microbiome)

• Artificial Intelligence (AI)

• Drugs and vaccines

They allow something new: spotting disease risk years—sometimes decades—before symptoms appear, and doing something about it.

For him, the future of medicine isn’t repair. It’s personalised prevention.

Three things that stuck with me

1. Genes matter less than you think

Topol’s “Wellderly”—people in their 80s with little or no chronic disease—weren’t genetically gifted outliers.

They were usually:

• Leaner

• More active

• Socially connected

• More engaged with life

Not exactly a revelation. But reassuring to know we have some levers to pull.

2. Most ageing is disease, not destiny

Ageing, for most people, isn’t a settled fate. It’s a slow accumulation of dysfunction:

• Heart disease

• Type 2 diabetes

• Cancer

• Neurodegeneration

Delay or prevent these, and you effectively extend your healthspan.

Start as early as possible, and the odds improve further.

3. The immune system plays a big part

Chronic inflammation impacts many of the major diseases of ageing:

• Cardiovascular disease

• Cancer

• Alzheimer’s

• Autoimmune conditions

It’s a Goldilocks problem. An underactive immune system, and you’re at risk. An overactive system, and you’re damaging yourself.

The aim isn’t perfection. It’s balance—maintained consistently over time.

What I’m Taking From This

Nothing here is particularly new or revolutionary. That’s the point.

The basics still do most of the heavy lifting:

• Eat mostly unprocessed food

• Move regularly (particularly strength and balance work)

• Sleep properly (7 hours ideally)

• Stay connected to others

• Keep your environment as safe as you reasonably can

Topol calls this “lifestyle+”. It’s not sexy. It works.

What to Do With This

1. Play the long game Chronic diseases take years to develop. That’s your chance to get in early and make a difference.

2. Treat lifestyle as your main lever Still the highest return on your investment available.

3. Be sceptical of shortcuts If it sounds too good to be true, it probably is. Beware Influencers and celebrities peddling shortcuts and ‘game-changers’, often from animal studies 🙄.

4. Get comfortable with data (slowly) Personalised health is coming. No need to go too deep down the rabbit hole—but be aware of developments.

5. Think delay, not avoidance Pushing disease back 10–20 years with consistent lifestyle changes is often the real ‘game-changer’.

The one takeaway

You don’t need to become a “super ager”.

You just need to avoid becoming what Topol calls the “ill-derly.”

That’s largely about stacking healthy habits, consistently, over time.

Who this is for

• Anyone who believes ageing doesn’t have to mean decline

• Those tired of longevity hype and looking for science-led information

• Anyone curious about where health and technology are actually heading

• It leans into the science more than the storytelling, so expect fewer anecdotes and more data.

• Not the best book for the casual reader.

In short, Super Agers is about doing more of the things we control. A bit earlier. A bit better. A bit more consistently.

That’s it.

Topol himself—now in his 70s—is a recent convert to resistance training, prompted by his own research. A small but telling endorsement of his findings.

Well worth a read.

My rating

★★★★☆

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

If the mere mention of a press-up makes you shudder, you likely have a sadistic PE teacher to thank. For years, it was dished out as punishment, not recognised for what it actually is: a very useful movement pattern.

But in the world of modern healthspan science, the press-up has undergone a serious rebrand. It’s no longer a tool for getting revenge on wayward pupils; it’s one of the most reliable predictors of how well you will age.

Whether you call them push-ups or press-ups, this simple movement is a vital barometer of your upper-body capability.

If a full press-up feels out of reach, the Modified (Knee) Press-Up is your perfect entry point. Don’t mistake this as a “soft option.” It’s a useful way to measure the integration of upper-body strength, muscular endurance, and core stability, with no special kit required.

What this test measures

• Muscular Endurance: Specifically in your pectorals (chest), deltoids (shoulders), and triceps. By dropping to your knees, you’re still moving 54% to 60% of your total body weight.

• Core Capability: To do this correctly, your “posterior chain” and core must work as a single, cohesive unit. If your hips “pike” (sticking up) or “dive” (sagging toward the floor), it’s a sign your core needs as much work as your arms and chest.

Why it matters

Starting in our 30s, we begin to lose lean muscle mass at a rate of roughly 3% to 8% per decade. This decline, known as sarcopenia, accelerates sharply after 50.

This isn’t just about how you look; it impacts your metabolic rate, your bone density, and your ability to perform daily “push” tasks—from opening a heavy door to the most critical movement of all: pushing yourself up off the floor after a fall.

How to do the test

Find a quiet space and use an exercise mat or a thin cushion to protect your knees.

1. The Set-up: Start in a knee plank position with hands directly under your shoulders. Your body should form a straight line from head to knees, with your lower legs bent at 90 degrees.

2. The Descent: Lower your chest until it’s roughly a fist’s width from the floor. Keep your elbows tucked in at a 45-degree angle (avoid “flaring” them out like a T-shape, which stresses the shoulders).

3. The Drive: Push back up to the start position, keeping your midsection braced.

4. The Limit: Repeat until you can’t maintain perfect form. If your hips sag or you can’t lock out your arms, the test is over.

Safety Note: If you feel pain in your back, shoulders, or elbows, stop immediately. We’re testing capability, not first aid skills.

Making sense of your score

Once you have your number, compare it to the research data for your age and sex below. If you score above the “Average” for your bracket, look at the age group below yours and see what the average score for that age group is—you might find you’re “functionally” younger than your birth certificate suggests. 💪

How to ace your next test

The beauty of muscle is that it’s remarkably “trainable”—it wants to adapt. To improve your score, don’t wait for a “hero effort” once a month. Instead, use the “Grease the Groove” principle: consistency over intensity.

Research shows you are 2 to 3x more likely to stick to a goal if you link it to a specific time and place. Try creating an “Implementation Intention” statement like this one:

Tell a friend or find an “accountability partner” to keep you on the straight and narrow (or at least to point and laugh when you consider skipping a session).

If you need a bigger carrot, promise yourself a nice treat—make sure it’s not one that will undo all your good work though!

The bottom line

This test is a snapshot of your current upper-body “functional capacity.” Measure it every couple of months. Combined with a 30-Second Sit-to-Stand test, you’ll have a comprehensive profile of your physical independence for the decades to come.

How did you get on? Let us know your scores in the comments.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

We’ve all been bombarded with the line: “Exercise reduces your risk of disease.”

Entirely true, of course. But if logic were enough to get us exercising, we’d all be in far better nick than we are.

The problem is that humans are remarkably bad at staying motivated by things that might happen in ten or twenty years. If you’re in your 50s, 60s, or beyond, “disease prevention” isn’t enough to get us moving.

Especially when it’s raining sideways, you’re knackered, and the sofa is ‘comfy HQ.’

As we get older, the “why” shifts. It’s less about vanity, or the abstract warnings of a GP, and starts being about something deeper:

More than sets and reps, it’s about capability, identity, and the quality of our here and now.

If you want to hit the healthspan jackpot—not just for today, but for the years ahead—we need to take a closer look at the real psychological drivers for an active life as we age.

1. The Capability Factor

“I want to do what I want, when I want, as often as I want .”

This is fundamental. It’s not about “optimising your VO₂ max”—hardly anyone wakes up wanting to do that. It’s about:

• Carrying the heavy bags from the car without a second thought.

• Getting up off the floor without needing a furniture escort.

• Travelling, exploring, and playing without wondering when your legs will down tools.

We don’t want to go backwards. We want to maintain our capability, with a little “in the bank” so that when life throws an inevitable emergency our way, we’ve got the physical reserves to handle it.

2. The Feel Good Factor

“I want to feel sharper, lighter, and more like myself.”

We’ve been sold a long-term pitch: “Exercise now to reduce your future health risk.” That’s a hard sell. Yes, healthy movement can provide those future benefits—but it also comes with instant dividends:

• Your mood lifts.

• The “brain fog” clears.

• Sleep starts to look after itself.

“Exercise now to feel better today.” That’s an easier sell. When we frame movement as a way to improve our afternoon rather than our old age, it stops being a chore and starts being a valuable mood enhancer.

3. The Identity Factor

“I can still do this.”

Somewhere in your 50s, the narrative shifts. You’re told you’re no longer “improving”; you’re just “managing decline.”

Thanks, but no thanks.

Exercise is not only an act of resistance (literally). It’s the preservation of identity. It’s about still being the one who can open the lid on that stubborn jar or holding your own in a sport where your age is “supposed” to show.

There’s a profound psychological shift when you stop saying “I’m trying to get fitter” and start saying “I’m an active person.”

It’s no longer an appointment in the diary; it’s who you are. We act in accordance with our identity. If you see yourself as an “active person,” you’re more likely to do the things active people do.

4. The Connection Factor

“It’s better with other people.”

Left to our own devices, most of us would probably do less than we should. Other people change the chemistry. When you exchange a solo slog for a walk with others, it becomes:

• Accountability: Someone is expecting you.

• Belonging: You’re part of a loop, a club, or a class.

• Connection: A reason to leave the house that has nothing to do with a heart rate monitor.

Once you find your tribe, stopping doesn’t feel like skipping a session—it feels like letting your mates down.

Putting it All Together

If you strip away the jargon, healthy movement gives you four benefits in the here and now:

1. Capability (Can I still do what I want?)

2. Mood (Does it make me feel better now?)

3. Identity (Does it help me still feel like “me”?)

4. Connection (Am I part of something?)

The Golden Rule: If what you’re doing ticks at least two of those boxes, it will likely stick. If it ticks three or four, it stops being “what you do” and becomes “who you are.”

Start Asking the Right Question

Most people get stuck asking: “What’s the best exercise programme for me?” It sounds sensible, but it’s the wrong starting point.

A better question is: “What can I do today that ticks at least two boxes?”

No “perfect” plan is required. You just need something that moves the dial a little every day—physically and mentally.

• A 10-minute walk after a meal

• An hour of doubles with friends

• One stretch at the top of every hour in the day

Small changes that over time, compound into lasting benefits.

The Bottom Line

Physical activity is so much more than a medical insurance policy. It’s a capability tool.

Don’t move because you’re afraid of what might happen in the future. Move because of how it makes you feel today.

Do that, and the healthspan jackpot will be yours for the taking.

Can you think of something you do that ticks the boxes? Let me know in the comments.

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

Waking up in intensive care is a strange sort of good news. You’re awake—which, given the alternatives, feels like a win. But then you open your eyes properly.

Curtains are everywhere. Not the soft, domestic kind that suggest privacy; these are functional, easy-clean barriers around little islands of crisis. Inside each one is a medical mission control: banks of machines, blinking lights, rolling numbers, and the rhythmic chirping of alarms. At the centre of each lies a person, hovering right on the edge of things.

It doesn’t take long to realise you’re one of them.

Taking stock

My first conscious act was a groggy, internal stocktake. There was a tube in my neck, and drains in my chest, and wires snaking toward every available limb. Then there was the quiet, unmistakable awareness of a catheter doing its business without once consulting me.

Movement wasn’t so much restricted as it was an improbable ambition. Getting out of bed wasn’t on the agenda; I was less a person and more a tethered satellite. Also, I couldn’t ignore the dressing on my chest—a reminder that something monumental had occurred, even if I was still piecing the details together.

Time as liquid

Trying to construct a timeline was a fool’s errand. I was, to put it mildly, off with the fairies.

Time didn’t move forward so much as it drifted. Days and nights blurred into a cycle governed by “The Routine”: observations, checks, and adjustments.

Oddly, the nights felt the most human. There were long, hushed conversations with whichever nurse had drawn the short straw—quiet chats in the half-light while the machines hummed a mechanical lullaby in the background.

Enter the lions

Then things took a surreal turn. I woke from a nap and found two stone lions at the foot of my bed.

They weren’t enormous, but they weren’t subtle, either. They didn’t do much; they just stood there. Solid. Watchful. Bedside sentinels. I made a quick executive decision not to mention them to the staff. There’s a fine line between “recovering patient” and “extended stay for psychiatric observation,” and I had no interest in crossing it. So, the lions stayed my secret companions.

They came and went. They paced the ward. At one point, the consultant arrived with his entourage—serious faces, important tones, heavy charts. I nodded along politely while, just behind them, my lions wandered about like bored security guards waiting for a shift to end.

A change of pace

After twenty-four hours (it could be longer, it’s all very hazy), the atmosphere shifted.
Before: “Take your time.” After: “Let’s get you out of here.”

I’m told there are “good clinical reasons” for this sudden urgency, but I couldn’t help noticing I had become a unit on a conveyor belt. It was time to move along. Fair enough.

Plastic, be gone

Shortly after, three nurses arrived. That alone felt significant. One nurse is a check-up; three is a “situation.”

“We’re going to remove the drainage tubes,” one said.

I imagined a delicate, calibrated extraction. “Fair enough,” I thought.

“We’ll just pull them out. It might be a bit uncomfortable,” he said, the standard medical code for ‘this is going to hurt.’

I briefly wondered if the other two nurses were there for moral support or to hold me down. I summoned my best brave face. “No problem.”

The first one came out. There is no elegant way to describe the sensation of something being reeled in from deep inside your chest cavity. All I could do was express relief that it was done.

“First one done,” he said brightly.

With all the pain, I’d forgotten—there were two.

The second drain didn’t share its partner’s enthusiasm for departure. There was a pull. Then resistance. Then a look shared between the nurses that suggested we had strayed quite some distance from the script.

A pause. A silent, professional decision made. Pull harder. Pull faster.

Out it came. I gasped—the kind of visceral sound that makes everything else in the world briefly irrelevant. Then came the reveal. The nurse triumphantly held up the tube, only to realise with horror and confusion, the end was missing.

Damage limitation

The atmosphere shifted again. Quiet apologies. A hurried exit. I had just transitioned from “recovering patient” to “incident report.”

Senior figures began to arrive. They didn’t come to fix it; they came to assess. One mentioned—perhaps a touch too casually—that during the pandemic, supply chains had forced them to source “alternative equipment.” You could see the mid-sentence realisation that this was perhaps not the most reassuring trivia to share with a man containing a stray piece of “alternative” plastic.

“Meetings will be had,” I was told. “Enquiries made.”

They didn’t want to be sued. I just wanted the plastic out of my chest.

Back to theatre

A doctor appeared with the air of a man dealing with an inconvenient interruption. He tried a bedside retrieval first—long scissors and a bit of exploratory optimism, which descended into what we Yorkshire people call “broddling about.”

It didn’t work.

“Back to theatre,” he sighed.

Before I could process the defeat of going backward, I was being wheeled away again. They put me to sleep, removed the offending plastic, stitched me back up, and returned me to the ICU to restart the business of recovering.

It was starting to feel like a game of all snakes and no ladders.

The exit

The pace accelerated again after that. With the tubes finally gone, standing became possible. Walking—if you were generous with the definition—followed shortly. The goal was clear: Out.

At some point, I put my Apple Watch back on. It was an attempt at normality that backfired immediately.

Buzz. Ding. “Atrial fibrillation detected.”

Then again. And again. I took it off. There are only so many times a piece of consumer electronics should be allowed to tell you your heart is freestyling. The doctors were calm; it’s common after surgery. It might settle, it might not. Potentially more pills, more procedures. Here we go again.

Eventually, it really was time to leave. In the exit lounge, waiting for my carrier bag of meds to arrive, I got chatting to another patient—a triple bypass. We compared notes in the way survivors do. I mentioned the lions.

He paused, then turned to his wife, looking triumphant. “See? I told you. I saw things.”

His version involved wheelie bins connected by incident tape. We agreed not to analyse that too deeply.

Home

The journey home was slow. Every bump in the road brought a wince of pain, but there was a quiet sense of relief underneath the soreness. Two weeks, from heart attack to discharge. And, all things considered, I’d take stone lions over wheelie bins any day.

This is Part 5 of my Cardiac Diary. In the next post, I’ll write about what happened when I got home and started my recovery and building a ‘new life’. Until next time…

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.

There’s a moment when you reach behind your back—pulling off a sweater, fastening a bra, scratching an itch—and realise things are different now.

Everything seems a bit more laboured. A hint of stiffness where there used to be none.

That’s when it’s time for the back scratch test to make an appearance.

It’s quick, simple, and surprisingly revealing.

What this test measures

The back scratch test measures shoulder flexibility and mobility, particularly:

• Internal rotation (bottom arm)

• External rotation (top arm)

• Overall shoulder joint range of motion

• Imbalances in either shoulder

In simple terms: how well your shoulders allow your arms to move where they need to go.

It’s a combined movement. A bit of strength. Plenty of flexibility. And a whole heap of coordination between joints, muscles, and connective tissue.

Why it matters

Shoulder mobility tends to fade with age.

You don’t notice it in the gym. You notice it in daily life.

• Reaching for a seatbelt

• Putting on a coat

• Washing your back

• Getting something from a high shelf

Loss of shoulder flexibility is linked to:

• Reduced independence

• Higher injury risk

• Compensatory movements (which often lead to neck or back pain)

And importantly, it’s one of the earlier things to decline if you stop using it.

How to do the test

You just need a bit of space, wear loose clothing, and you’re all set.

1. Stand up straight

2. Reach one hand over your shoulder and down your back

3. Reach the other hand up the middle of your back from below

4. Try to touch or overlap your middle fingers

Make a note of how far you can, or can’t, overlap your hands

Remember to test both sides. Most people will have a “better” side.

Making sense of your score

This isn’t about perfection. It’s about context.

Can’t touch fingers - Needs work, time to get busy.

Just touching - Average. Good going but with a bit of effort you can improve.

Overlapping - Excellent. Give yourself a pat on the back—you can probably reach! 😆

Men tend to score lower than women on average. That’s normal.

What matters more is:

• Your change over time

• The difference between sides

• Whether it affects daily tasks

A large side-to-side imbalance is often more important than the absolute number.

How to ace your next test

The good news is you can reverse the trend and ‘future-proof’ your shoulders. You don’t need a complicated routine. Just a few minutes of consistency.

Try this towel stretch routine.

Grab a towel and make sure your top is loose and comfortable.

Stretch 1

1. Keep your right hand low and reach around as though you’re about to scratch your back, palm facing away from you.

2. Place the towel over your left shoulder and grab it with your left hand.

3. Slowly and gently pull the towel with your right hand until you feel a stretch in your left shoulder. It shouldn’t hurt.

4. Hold it for 10-15 seconds and repeat 3 times.

5. Now swap arms and repeat the process.

Stretch 2

1. Hold a towel above your head with your left hand.

2. Bring your right hand underneath and behind you and grab the towel with your palm facing away from you.

3. Slowly and gently pull the towel downwards with your right hand until you feel a stretch in your left shoulder. It shouldn’t hurt.

4. Hold it for 10-15 seconds and repeat 3 times.

5. Now swap arms and repeat the process.

Try it gain in a month to see if there’s any change.

A simple rule—If you can’t reach it, train it.

The takeaway

The back scratch test isn’t glamorous.

But it tells you something useful, quickly.

And like most good health checks, it gives you a choice:

Ignore it…

or do something small now, that makes life easier later.

Now, have a go and let me know how you get on in the comments. I’m off for a rematch with that woolly octopus…

Until next time. 👋

Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.