MY APPROACH
Nearly 67, feeling strong, active and full of energy. This is the approach to exercise, nutrition and healthy ageing that works for me.
MY JOURNEY BACK TO FITNESS
In my twenties, I worked as a gym instructor in London and health and fitness have been part of my life ever since. Like many people, though, life changed. From my mid-thirties into my forties, I drifted away from regular training. I stopped going to the gym, relaxed my routine and gradually put on some weight.
More importantly, I began to notice how I felt. I was becoming more sluggish and lethargic, and by my mid-forties I knew I wanted to make a change.
I started making fitness a regular part of my life again. It wasn’t about trying to turn back the clock. I simply wanted to feel stronger, healthier and more energetic.
Today, as I approach my 67th birthday, regular exercise is once again an important part of my life. I train with weights, I walk briskly for cardiovascular fitness, and I genuinely feel more energetic and vibrant than I have for many years.
FITNESS WITHOUT CHASING PERFECTION
For me, fitness isn’t about chasing a perfect physique. I’m not trying to strip away every bit of body fat or recreate the body I had in my twenties. I’m approaching 67, and I’m perfectly happy looking natural for my age. What matters to me is being strong, fit, healthy and energetic — and feeling good in myself.
My training reflects that. I combine resistance training with cardiovascular exercise, particularly brisk walking. I aim for at least 150 minutes of exercise each week and often do considerably more, with my strength-training sessions typically lasting around an hour.
Recovery matters too. I believe good-quality sleep is an important part of staying active and recovering from exercise.
I’m not chasing six-pack abs. I’m interested in maintaining strength, mobility, fitness and independence for as long as I possibly can. That’s what healthy ageing means to me.
HOW I EAT
I don’t follow a complicated diet, and I don’t believe eating well has to mean being perfect all the time. Most of the time, I simply try to choose wholesome, nutritious foods that I enjoy.
My meals tend to include meat, fish, poultry or eggs, together with plenty of green vegetables. Where practical, I choose organic foods, and I prefer simple, minimally processed ingredients. I eat carbohydrates too, but generally in moderate amounts — perhaps a baked potato or a small portion of rice with a meal.
I also enjoy the occasional dessert, piece of cake or biscuit, and I’ll have a drink on special occasions. Dark chocolate is another favourite of mine. For me, the important thing is not trying to be perfect, but making good choices consistently.
As I’ve got older, I’ve become increasingly interested in what I put into my body and how it affects the way I feel. My approach is quite simple: eat well most of the time, enjoy life as well, and find a balance that you can actually maintain.
WHAT I'VE LEARNED ALONG THE WAY
Over the years, I’ve become increasingly interested in understanding more about how the body works and the things that may help us stay healthy and active as we get older.
I’m not medically trained, and I don’t present my own research or experience as medical advice. I’m simply curious. I enjoy reading about health, exercise, nutrition and longevity, and then deciding what may be relevant to my own lifestyle.
One subject I’ve found particularly interesting is nitric oxide. It’s a molecule produced naturally in the body and plays an important role in the cardiovascular system, including helping blood vessels relax and supporting normal blood flow.
This has made me more interested in foods that provide dietary nitrates, particularly leafy green vegetables and beetroot. I’ve also become interested in the relationship between exercise, nutrition and the body’s own production of nitric oxide. For me, this is all part of healthy ageing: continuing to learn, questioning things, looking at the evidence and making informed choices about my own health and lifestyle.
WHAT I PERSONALLY USE
Over the years, I’ve become more conscious of the things I put into my body and the products I use as part of my daily routine. I try to keep things relatively simple and focus on what I personally find useful.
One product I’ve become particularly interested in is a topical gel containing carnosine. Since I started using it, I’ve noticed what feels like an improvement in my energy, recovery after exercise and general sense of wellbeing. I’ve also felt that my sleep has improved. These are my personal observations, rather than proof that the gel is responsible, and other people’s experiences may be different.
I also take vitamin C and vitamin D3 and use a face cream as part of my regular skincare routine. For me, looking after my skin is simply another aspect of taking care of myself as I get older.
I enjoy learning about the science behind the things I use, but I recognise that personal experience and scientific evidence aren’t always the same. I’ve written more about the research into carnosine on my dedicated Carnosine page.
START WHERE YOU ARE — NOT WHERE I AM
The way I exercise today has been built up over many years. If you’ve been inactive for a long time, are managing a medical condition, have symptoms or concerns about your health, or are thinking about starting vigorous exercise, it may be sensible to speak to your doctor or another appropriate healthcare professional before significantly increasing your activity.
The important thing is to start at a level that’s appropriate for you. You don’t need to train at somebody else’s intensity to begin improving your fitness. Start gradually, give your body time to adapt and build from there.
If you’re new to resistance training or unfamiliar with gym equipment, getting some initial guidance from a suitably qualified instructor can also help you learn good technique and use the equipment safely.
My approach isn’t about copying what I do today. It’s about finding your own starting point and making steady progress from there.
WHAT HEALTHY AGEING MEANS TO ME
I can’t stop myself getting older — and I’m not trying to. What interests me is how well I can live as I get older. For me, healthy ageing isn’t about trying to look 25 again or chasing some impossible idea of eternal youth. It’s about maintaining my strength, energy, mobility and independence for as long as I possibly can — and continuing to have enthusiasm for life.
I’m approaching my 67th birthday and I feel fantastic. I still enjoy training, walking briskly, learning about health and nutrition, and finding ways to look after myself. I don’t know exactly what the years ahead will bring, but I want to give myself the best opportunity I can to remain active, capable and engaged with life.
Everything I’ve shared on this page is simply my own approach and my own experience. I’m sharing it because if something I’ve learned along the way encourages somebody else to take a little more interest in their own health, fitness and future, then sharing it has been worthwhile.
SO LADIES AND GENTLEMEN THAT'S WHAT HEALTHY AGEING MEANS TO ME.
WANT TO KNOW MORE
If you’d like to know more about my approach to health, fitness and longevity — or simply have a question — I’d be happy to hear from you.