Issue #80 ·
What One Year of Exercise Does for Adults Over 65
👵 Exercise's effects for 70 year olds, not optimizing for rest, learning to sit with discomfort.
Hello friends,
Do you try to do too much?
This is a classic mistake I make.
I make my to-do lists too long and between work, family chores, and exercise— I try to do too much.
I overestimate what I can do in one day.
At the same time, I forget to think long term. But whenever I look back at myself 1 year ago, it’s crazy how much I’ve accomplished.
I try to do much in one day, and I forget how much I can get done in 1 year.
This week is another reminder that you can accomplish a lot, as long as you think long-term.
Today’s proof?
This one-year long study which got 70-year-olds to start exercising.
This week in building health 👇
How Much Can Your Health Change in One Year?
In this study researchers compared two groups of 300 adults aged 65-80.
As researchers do, they divided them into two groups:
Exercise group: Participated in a program with balance, aerobic, resistance, and flexibility training up to three times a week.
Inactive group: Maintained a sedentary lifestyle.
Both groups started in similar health, but after just one year, their paths diverged.
What was the difference in 70-year-olds?
After 12 months, the differences were stark:
Six-minute walk test:
Exercise group: Improved by 39 meters
Inactive group: Declined by 13 meters
30-second chair stand test:
Exercise group: Increased by 3 repetitions
Inactive group: Decreased by 1 repetition
Timed Up-and-Go Test:
Exercise group: Improved by 0.7 seconds
Inactive group: Slowed by 0.3 seconds
In our younger years, it’s easier to “hide” the effects of a sedentary life. But once you get to those latter decades the drop off from year to year is more dramatic.
But again, as the study shows: That drop off is not guaranteed.
And a bit of exercise, OVER 1 YEAR makes the difference.
What Can You Take Away From This?
You may think, "I'm not in my 70s, why should I care?"
Give things time to compound
Small efforts over time lead to significant improvements.
Day-to-day minimal progress accumulates into substantial changes over a year.
Focus on practical movement
Practice exercises that mimic daily activities, like squats for sitting and standing, or lunges for walking.
These movements will improve your quality of life and independence.
Let go of the belief: “Too Late for my Body”
Even in your later years, you can improve your health and fitness.
Starting now sets you up for a better future, regardless of your current starting point.
Step Up, Trust, and Play the Long Game
This helps me a lot mentally.
It eases pressure knowing that significant changes happen over a year helps me worry less about day-to-day fluctuations.
And It promotes self-compassion. Because when I skip a workout or need extra rest, I'm less hard on myself. These moments are part of the journey, not detours.
Finally, it builds patience.
Seeing health as a year-long endeavor allows me to trust the process and not expect immediate results.
My favorite health things for the week
// one
It’s Gonna Suck but you Gotta “Sit With it”
7 minutes | David Epstein
The Olympics are coming up!
I’m a track and field nerd, so I’ve been following various sports, competitions, and races.
This week, David Epstein shares about the runner Allie Ostrander. Before each race, she felt so nervous that she wanted to throw up.
Her coach’s advice?
“Just sit with it.”
I love that.
Many health choices can be uncomfortable, such as starting exercise or changing diet.
And while it is nice if it isn’t so hard sometimes, “You just have to sit with it.”
// two
25 Things About Life I Wish I Had Known 10 Years Ago
11 minutes | Darius Foroux
We often focus on the physical aspects—diet, exercise, sleep—in our health journeys.
But there's more to living a balanced life.
This article is a list of 25 life lessons that remind us of the importance of mental and emotional well-being.
The insights on struggle, gratitude, rest, and taking action are simple yet profound.
They align perfectly with our goal of building a solid health foundation.
// three
You Can't Optimize For Rest
17 minutes | L. M. SACASAS
Last week, I wrote about idleness and work, and this essay builds on that.
We know we need to rest and recover, but there’s something insidious about our culture where even rest is to be done efficiently.
Ironically, our attempts to optimize rest often mirror the behaviors that lead to our exhaustion.
(I may have shared this before, but I came across it again and I really like it)
Until next time
Things have been hectic for us recently.
We’re moving houses this month, so things are kind of crazy.
But I am working on something new that I hope to share with you soon.
In the meantime.
Have a Healthy Weekend