Remember when doctors used to endorse their favourite cigarette brands? It’s a sobering reminder that what we accept as fact today often gets rewritten tomorrow. Exercise for older adults is no different: for decades, the idea of seniors lifting weights was dismissed as outlandish—and downright dangerous.

Then, along came this study.

Despite the skepticism from many people, researchers pushed ahead, and the results were extraordinary. The heartbreaking part? Once the trial wrapped up, the participants lost most of their gains simply because they had nowhere to keep training.

If you ever needed proof that it’s never too late to build strength, this is it. Now go lift something heavy.

As We Age, Muscle Power May Be Even More Important Than Strength

Starting in our 30s, we lose up to 8% of our muscle mass every decade—a loss that speeds up significantly after 50. But it’s not just about muscle size. The biggest decline happens in our fast-twitch (Type II) fibres—Powerpenia affects the muscles controlling speed, power, and quick reflexes.

When fast-twitch fibres diminish, it directly impacts your ability to:

• Maintain balance: Catching yourself before a fall.

• Stay mobile: Powering up a flight of stairs.

• Keep independence: Effortlessly rising from a deep chair.

The silver lining: As you read in the previous article, this decline isn’t inevitable. Targeted strength and power exercises can stop—and even reverse—the loss.

Read on to learn how to increase your power.

Keep Your Brain and Body Sharp with These Coordination Exercises

Want to keep the connection between your mind and body sharp? Try adding ‘dual-tasking’ and coordination exercises to your weekly routine. This article explores practical ways to train your brain to handle two things at once—helping you navigate complex tasks and, at the very least, preventing you from tripping over your own feet while checking your phone. Not a good look!

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.

This week brings the World Cup final and, if you’re a follower of the beautiful game (it’s Football not Soccer), you’ve probably watched the matches, kicked every ball and shouted at the television as players stubbornly refused to follow your expertly crafted instructions.

Like me, you may have assumed your own footballing days were long behind you. This article, however, might persuade you to squeeze back into those England ‘86 shorts, and give walking football a try.

It looks great fun and the published research suggests some serious benefits for fitness, brain health and social connection. Hand of God not required.

Welcome to the Age of Ageing – or Is It Anti-ageing?

I try to read as widely as possible about healthspan, longevity and ageing. Much of what I come across is, frankly, ‘woo’; the rest are little more than a carefully disguised sales pitches from people with supplements, programmes or miracle solutions to sell.

There are, however, plenty of thoughtful contributors offering valuable insights into a subject that is complex, fast-moving and often controversial.

This article, for example, left me nodding enthusiastically at one paragraph, then shaking my head the next. I’ll resist giving too much away 🤐. It’s probably better that you read it and reach your own conclusions.

The Whole Country Is Searching for Their Perfect Diet – on Google

Few obsessions seem to occupy generation after generation quite like the search for the perfect diet. Yet this is hardly a modern preoccupation. One of the first popular diet books was published in London as far back as 1863.

In Letter on Corpulence, Addressed to the Public, retired undertaker William Banting described how he had lost weight by following a strict low-carbohydrate diet. His small booklet was an immediate success, became a bestseller and even turned his surname into a verb: for a time, people spoke of ‘banting’ when they meant dieting.

Fast-forward to the present and we now have access to more nutritional science, conflicting advice and cat videos than anyone could possibly consume. The search for the perfect diet has simply moved online, and this article offers a fascinating insight into what people across the UK are entering in their search bar.

Diets come and go, but the hunt for the ‘best’ one appears to be as popular as ever.

From the Blog 📚

One Last Thing 🍽️

Did you know the colour of your plate can trick your brain into overeating? Known as the Delboeuf illusion, this happens when your food matches your dinnerware. Without a sharp contrast, the edges of your food blur, making the portion look smaller and causing you to serve more. To keep on top of your portion sizes, simply choose a plate with a high-contrast colour.

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.

A new framework from clinicians at the Mayo Clinic argues that medicine should focus less on simply extending life and more on preserving physical function, independence and cognitive health throughout later life.

This matters because healthspan is starting to move beyond the world of longevity marketing and become a serious clinical concept.

In other words, the medical world is finally catching up with what I’ve been saying all along: helping people build and maintain their capability is every bit as important as treating the diseases and decline that come with ageing.

The Best Mid-Life Sport for Body and Brain?

Table tennis is often described as the world’s leading “brain sport” because it demands so much at once: quick movement, constant visual tracking, rapid decision-making and tactical thinking. It’s known as “high-speed chess” for good reason. I love it.

It can also be an excellent activity for people living with Parkinson’s. Research suggests it may support hand–eye coordination, balance, walking ability and cognitive function, while the social side of the game can provide a welcome boost to confidence and wellbeing.

Best of all, it’s a sport that can be enjoyed at almost any age, which makes it particularly good for a bit of intergenerational rivalry — unless it’s the 12-year-old doing the thrashing.

One final warning: whatever you do, don’t call it ping-pong. That’s the quickest way to annoy a serious player.

More Evidence Shows How Exercise Helps Ageing Muscles Stay Healthy

Here’s yet more evidence of the power of exercise in repairing and maintaining our ageing bodies. Scientists have discovered how physical activity signals a ‘cleanup and reset’ process, removing damaged proteins, stimulating repair, and preserving muscle strength.

While regular exercise remains the most potent intervention against ageing, this research could also pave the way for future treatments tailored for those unable to train due to illness or injury.

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.

I was very guilty of this until quite recently. I’d see the latest workout from some ripped young influencer and decide that, yes, clearly this was made for me. The main result was usually that I ended up sore, knackered, and with a badly bruised ego.

Since then, I’ve had a gentle word with myself and come to terms with what science tells me I actually need to do at my age to keep body and soul together. Like painting the Forth Bridge, it’s a project that’s never finished, but I’m finally learning to train for the age I am now, not the age I occasionally pretend to be.

That means more mobility, more balance, and more of the so-called ‘functional’ training I’ll be writing about soon. This article is a nice little warm-up before we dive into the detail in future posts.

Four Inspirational Women Over 50 Share Why Exercise Is So Important to Them

Purely in the interests of scientific research, I found myself deep in the bowels of Hello! magazine this week, where I came across a genuinely interesting piece about the important role exercise plays in the lives of four ordinary women over the age of fifty.

Admittedly, I also caught up on the latest celebrity gossip and royal family updates while I was there. But that was just me being thorough.

The Diet That’s Good for Your Brain and Delicious Too

If the Mediterranean diet and the DASH diet had a food baby, it would probably be the MIND diet.

Since my heart attack — and the later diagnosis of familial hypercholesterolaemia — I’ve become much less cavalier about what I eat. So I was pleased to discover, by which I mean slightly smug, that I’m already doing quite a few of the things recommended in this guide.

The best diet, of course, is the one you can actually stick with, and this one looks very stickable. There’s a 7-day eating plan included if you’re keen to keep your marbles for as long as possible and fancy giving it a try.

From the Blog 📚

One Last Thing

Use the “out of sight, out of mind” rule to give your fridge a subtle makeover. Put the foods you want to eat more of — chopped vegetables, berries, yoghurt, lean protein — at eye level, where you’ll see them first.

Then make the less helpful stuff less obvious. Put treats, leftovers, and snacky extras in opaque containers, towards the back of the fridge or in the drawers. You’re not banning anything. You’re just making the better choice the lower friction choice.

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.

It was my birthday this week. I’ve somehow reached the age of 66—though I now prefer to use a dating system borrowed from Jesus, of all people.

There are the years BC (Before Cardiac, prior to my 2022 heart attack) and my ‘new life’ after. By that logic, I’m 4 years in, which sounds much better.

So, while the UK sweltered in a record-breaking heatwave, I did some digging and uncovered a nugget that cheered me up no end. A long-term Yale study challenges the myth that turning 65 means a one-way ticket to constant decline.

It turns out we can still get sharper and stronger. But... there’s a catch.

Power: The Missing Ingredient in Healthy Ageing

Muscle mass is having a moment. Everywhere you look, we’re being told to fight Sarcopenia, lift weights and make resistance training a priority if we want to age well. It’s all good advice. But there’s another side to muscle that’s received far less attention—and it may be even more important. It’s called ‘Powerpenia’ and it could have a bigger influence on how well we age than muscle size alone.

The Best Fitness Motivation I’ve Seen All Week

Apparently, Bill does 20 press-ups (or push-ups for our American friends) every morning and another 20 in the evening. At the age of 98! These aren’t your easy, knees-on-the-floor variety either. He’s in a full plank, knocking out 20 proper reps each time.

I love seeing someone who simply doesn’t give a toss about the number on their birthday cake. He just gets on and does it, every day. I will admit, though, I’m not entirely convinced by his rather... unconventional visualisation technique for achieving a ‘firm buttock’ (his words, not mine). 🙈

From the Blog 📚

One Last Thing

Small choice, big impact: You don’t need to go overboard to stay healthy. Just choose the stairs at least once today when the opportunity presents itself. Healthspan is built through tiny, repeated habits that compound over 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.

Want to future-proof your brain? A growing body of evidence suggests that six months of HIIT (High-Intensity Interval Training) may be one of the most effective ways to maintain cognitive sharpness and reduce dementia risk, with benefits that continue long after the workouts have ended.

She Joined a Gym for Mental Health and Became an Accidental Champion

This is a perfect example of the old saying: you never know until you try. Anna joined a gym simply to improve her physical and mental health. What she discovered was an unexpected talent that eventually took her all the way to the top of the world rankings.

Most of us won’t become world champions. The point is that we often have no idea what we’re capable of until we step outside our comfort zone and give something a go. Sometimes the biggest surprise isn’t what we achieve—it’s what we discover about ourselves along the way.

Good News for Blueberry Lovers

Fewer than 25% of participants in a recent study were meeting the recommended daily intake of flavanols. That’s a shame because these naturally occurring compounds are linked to a lower risk of cardiovascular disease, and they’re delicious. I keep my levels topped up with regular helpings of blueberries and blackberries in my porridge, plus the occasional square of dark chocolate, purely in the interests of scientific research.

From the Blog 📚

One Last Thing

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 a classic night owl. While Mrs D is bouncing around like a Tasmanian Devil first thing in the morning, I’m more of a sleepy panda wondering why anyone would voluntarily be awake at that hour.

That’s why this study makes slightly uncomfortable reading. The findings seem to make sense and, if I’m honest, they match my own experience. Much as I’d like to believe that staying up late is a harmless personality quirk, the evidence suggests it may come with a few downsides.

Fortunately, there are a few practical steps we can take to stack the odds back in our favour, even if early nights aren’t our thing.

Why I’m Thinking of Breaking Up with My Apple Watch

I love a gadget. At home, I have an entire drawer dedicated to the wreckage of my early-adopter habit—devices that promised to change my life before being quietly discarded.

Fitness trackers are no exception. I’ve owned more than my fair share, but this article struck a chord because I’m starting to suffer from a bit of data overload. What began as useful feedback has gradually turned into a constant stream of numbers, scores, alerts and trends competing for my attention.

In fact, I’ve become so fed up with it that I’m considering ditching my Apple Watch and trying one of those screenless fitness bands instead. Of course, solving my gadget addiction by buying another gadget may not be the most convincing strategy!

Could Coffee Be a Health Hero for Your Brain?

I’m not much of a coffee drinker, but it’s refreshing to see a study suggesting it might actually be good for us. Few foods seem to swing so wildly between hero and villain status. One week it’s shortening our lives; the next it’s practically a longevity supplement.

This study lands on the more positive side, which means I can look at my Nespresso machine with a little more affection and imagine it playing a small part in helping me keep my marbles for a few years longer.

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.

This is a really inspiring read and, on a personal level, quite timely. I was feeling a bit sorry for myself because I’m having a guided injection for a dodgy hip next week—but then I read about this gentleman testing his new hip replacement with a third ascent of Kilimanjaro at the ripe old age of 90. Truly impressive.

Finally, Something Good for Us We Can Do on the Sofa

I love reading. I’m a bit ‘OCD’ about it and usually have three books on the go: a ‘difficult’ book—some serious literature to expand my mind; a self-improvement book to deepen my knowledge on a subject of interest; and finally, an ‘enjoyment’ book that’s a quick page-turner, whether it’s fact or fiction. It definitely keeps me sharp and connected with the world. What’s your reading habit like?

New Hope for Desk Jockeys

When people start saying ‘sitting is the new smoking,’ that’s never a good sign. I probably sit down a bit too much, but I do exercise a fair amount in between, so I was really encouraged to read about this study from the University of Sydney.

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.

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.

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.

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.

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.

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.

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.