From beach bodies to six packs the gym has long been seen as a place to curate the so called perfect physique. But as Britain’s population ages Lucy Jones talks to the fitness fanatics who are here to prove that working out is for life, not just for summer.
Taking to the dance floor at any moment she can, Bea Swain is not afraid to give whichever style a go as she glides though line dancing steps into sequences of salsa and ceroc.
Whilst many people plan to leave their days of waltzing and jiving in their youth, at the age of 67 Bea has no plans to stop.
“Fitness has always been a big part of my life,” she said.
“I have always been active; dancing, gardening, cycling and even scuba diving,”
Like many of us who wish to live a long and healthy life, she believes that keeping both your mind and body moving is the key to making the most out of your later life.
Whilst she has hung up the swimming goggles for now, Bea regularly attends fitness classes like dance throughout the week with friends.
“Dancing the night and day away at any given opportunity, with classes interspersed as well ,” she laughed.
“I love all my activities, they are fun, not gym based, with a good mixture of both social interaction and alone time, I miss diving and my dive buddies, but all good things come to an end.”
When reflecting on her own body and how her active lifestyle has kept her going she explained; “ Generally I would say that I am relatively fit, it could be better and I’m not really that flexible, but better than I would be if I was sitting all day.”
Whilst Bea plans to keep active for many years to come, this is not the same story for everyone her age.
According to the public organisation Sport England, research into the UK’s ageing population has shown that the older you get, the less likely you are to keep moving and stay fit.
They conclude that 42 percent of people aged 55 and over are inactive compared to just 29 percent of the rest of the adult population.
This is a concerning statistic regarding the health of our society when paired next to the fact that by 2030, the Office for National Statistics predicts the number of people aged 60 or over living in Britain to pass 20 million.
However attitudes towards ageing and active lifestyles are evolving.
Gradually, many people are realising that you are never to old to keep fit for those later, golden years, and that the key to swapping out bad backs for retirement memories lives in an exercise regime known as functional training .
Functional fitness really is the fountain of youth."
—Amyleigh Harris
Having been on the trend circuit for quite a while with young people, recently the practice of functional fitness has gained popularity amongst the older generation.
But what is this workout that everyone is going mad for, and why should you be doing it too?
Amyleigh Harris, a personal trainer and the business operations manager for Christ Church Sports Centre, defines functional fitness as a term used when completing a series of exercises that mimic movements you complete in everyday life, such as picking something up off the floor or transitioning from sitting to standing.
In basic terms, it’s all about coaching your body to complete the physical tasks that come with daily life.
Amyleigh who has noticed an increase in older clients heading to the gym, believes that functional fitness is one of the most vital things we can do for our body as we age.
She commented; “As we get older it is important to keep ourselves moving in such a way because our bodies naturally deteriorate with age.”
Explaining the process she added; “Think of it like the Tin Man out of The Wizard of Oz, this is very much like the human body in the sense that if we allow our bodies to stop moving and become more sedentary, our joints start to seize, production of synovial fluid in the joints slows down so we become stiffer, muscle atrophy happens so we get weaker and then we get more susceptible to falls and things like osteoporosis.”
Working with multiple clients over the age of 55 in both private one to one sessions and larger more social classes, the Canterbury based trainer has observed a definite difference in ability between those she meets in the gym and those she meets outside.
“Functional fitness really is the fountain of youth,” she said.
“What you tend to see in older people that exercise regularly is they are able to get up off the floor easier, have less chronic pain and are more mobile when doing things like putting their socks on or getting in and out of bed. “
Illustrating her work process she stated; “ Take carrying heavy shopping for example, in the gym we may look at the farmers walk exercise but instead of using dumbbells we could use kettlebells, power bags or sandbags to create different hand hold, weights, shapes and sizes.
“If we manage to keep moving and putting our bodies under everyday pressures then our system continues to work.”
Despite the longstanding stereotype that suggests older people should retire for the gym and trade training for tea and biscuits, Amyleigh believes that after the age of 55, there could not be a better time to pick up the weights.
She acknowledged; “When starting out on your fitness journey as an older adult, fear is going to play a big part. There will be fear stepping out your comfort zone, and the pain of when you first start out in fitness might be of a worry as well as not knowing what to expect.
“You are going to be more susceptible to injury too if you have been inactive for a long period of time and start doing too much when you are highly motivated in the beginning.”
For anyone considering reigniting their fitness routine in preparation for the golden years, Amyleigh shared the following words of encouragement.
“We have an over 50’s class here at the gym that has people training with us all the way up to as old as 92.
“You are never to old to start! With the right guidance from a fitness professional you can still get out and get active, Do not forget that there are many ways from walking and swimming to weight lifting and classes that can keep you happy and healthy all the way into your 90’s and beyond.”
Her final piece of advice; “Small steps forward will give you a multitude of benefits.”
Whether you choose to workout at home or in the gym, there are plenty of exercises that can be completed as part of a functional routine including the following:
Squats: A simple movement where you can modify the difficulty, this exercise requires you to bend at the hips whilst keeping a straight back and engaged core. If you struggle with getting up out of seats this move is a great way to improve technique and confidence.
Step Ups: Another movement focused on the lower body, by standing up onto a raised platform and then stepping back down, as you grow leg muscle you also practice climbing the stairs or descending a ladder. These are brilliant functional revision to prepare you for when the elevator is out of order or the Christmas decorations are up in the loft.
Deadlifts: With the chance of putting your back out increasing as the years fly by, the deadlift is designed to teach us the correct form when lifting heavy items up off the floor. With a bend at the hip, a straight back and your chin tucked in we can reach out to out weights as we lift and stand tall.
Wall ball: Strengthening your hand eye coordination is vital if you want to minimise the risk of accidents and injuries as you get older. Taking a tennis ball and throwing it gently at a wall making sure to catch it and repeat the process can help make sure our eyes keep in tune with our hands and our brains and bodies keep sharp.
If you are feeling inspired and what to make your own routine but are unsure where to start, the NHS YouTube channel is full of tutorials like the one below that are designed to support and encourage your journey.
They don't just want to be older, they want to live"
—Roi Larrett
Functional fitness is all about real life, so it makes sense that like our day to day routine, this exercise regime offers opportunities full of creativity and enjoyment.
This is why as well as gym exercises, functional fitness methods can also be found in a range of activities including Tai Chi, Martial Arts, swimming and Zumba.
When it comes to this type of training, the main focus is all about getting your physical health to a level that can improve your later life, rather than shorten it. However the benefits that come from this type of workout go far beyond the body with many people who practice it seeing an improvement in their social lives as well as mental health.
Owner of BOOM fitness Roi Larrett, is an individual keen to help seniors unlock the potential of their golden years through the world of working out.
With functionally focused routines at the centre of his over 70’s class, Roi has observed at firsthand a significant difference for the better in his clients health.
He said; “Our 70 plus group is kept small and PT led so that we can meet their individuals needs.
“A part of their warm up is tennis ball drills which focus on hand eye coordination, reactions and balance as well as team work with catching drills in pairs and reactions when doing eyes shut work.”
Roi also integrates a range of core and balance work into his classes which he says is designed to improve a clients life and truly deliver on the intention of increasing function.
Reflecting on the success of the clients he works with he shared; “One lady Colleen started training because her shoulder mobility and strength was impacted and being fairly short anything above the work top was a real struggle, she now doesn’t have that issue and feels more comfortable especially when cooking.”
Another client named Linda has since been able to travel abroad due to improvements in her health since working out.
Roi stated; “ She has felt stronger and more confident, she’s inspired her husband to be more active and at one stage he took up swimming to keep up with her new fitness level. “
Roi has only been running the 70+ class for just under two years, but the benefits he has witnessed from those who train functionally are going to last a lifetime.
He said; “Over the last 18 months we have been running this group we have seen balance, reactions and pass strength above shoulder level improve as well as range of movement in squats.”
Whilst the benefits are obvious in the gym, Roi has been glad to see his clients hard work paying off in their day to day lives.
He added; “This has translated in their increase in confidence with gardening, travelling outside of their homes and even a safari in Kenya earlier this year!
“It has also has an impact on their social group as they become the fitter part of their groups and that in terms has encouraged their peers to move more. They also seem to recover quicker from each session and do more work in each class.”
Functional fitness is remodelling how we view working out, drifting away from the negative mindset that often motivates many gym goers and replacing it with a healthy framework that encourages people to get moving for a stronger future.
Instead of punishing our current bodies, it is helping us nurture our future ones.
As you age you lose confidence in yourself, things start to hurt and you start to think you’re too old to be lifting weights or running around the block."
—Mark England
However, whether it is lacing up your trainers for the first time in a while or dusting of the yoga mat to stretch those ever tightening muscles, beginning this type of exercise routine can be a daunting experience.
Whilst Roi’s clients love his classes and the atmosphere in his gym is one of pride and praise, for many gym goers the start of their journey isn’t always smooth sailing.
He explained; “Initial challenges often revolve around confidence. Confidence in their abilities leading to hesitation to challenge themselves and confidence in their body to stand up to the rigours of exercise.
“After these initial challenges and as they get into a routine the challenge seems to be frustration in their body as they realise their mindset is strong and positive but their body lacks behind where they want to be.
“This also drives them to get stronger because they do not want to be held back by their bodies and to remain strong for the years they have left.
"They don't just want to be older, they want to live."
If like the clients in Amyleigh or Roi’s classes you too want to make the most out of your golden years, the charity Age UK is a brilliant resource to help you on your journey.
Since 2009 the organisation has dedicated itself to supporting the lives of the older generation and are now promoting functional fitness as a way to get up and enjoy later life.
Their mission statement includes; “Being active is a great way to stay healthy, but what we are able to do varies from person to person. It can change as we get older, too. The most important thing is to find something that works for you. Whatever you are able to do, we can help you get moving more so you'll feel better for longer, physically and mentally.”
Accessible on their website are numerous tips and tricks for getting active as well as resource packs on common health problems and contact details for local workout groups.
Mark England is just one of the thousands of people across the country who access Age UK’s resources daily as he wanted to get fitter for retirement without leaving the comfort of his own home.
Despite being only 56, the Army veteran from Kent had concerns about his physical health and wanted to make sure he wasn’t letting ageing stop him from living a long, healthy life.
“After a few surgeries on my knee and a multitude of back problems, I moved temporarily to desk duties at my job. At first I liked the slower pace and my body was grateful but then as more time passed I realised just how much I hated sitting down, and I knew if I didn’t get more active this would be my future.”
“The army had kept me fit when I was younger and when I left I still worked out but it wasn’t at the same intensity until gradually I stopped completely. As you age you lose confidence in yourself, things start to hurt and you start to think you’re too old to be lifting weights or running around the block.
“Then I found an article on Age UK about keeping fit at home, I am only in my 50’s and like to think I am too young to use the charity, but after reading ways to stay active whilst not overdoing it and aggravating my injuries, I gave it a go and I’ve not looked back.
“I try and do some gentle stretching multiple times throughout the week, just to keep my muscles warm and mobility in check, that way injuries don’t creep up on you.
“With the help of the Age UK resources, I feel like the movement I do today will keep me active tomorrow and for many, many years to come.”
Staying active is not just about your body, it’s about keeping your whole life moving.”
—Ben Davies
Mark isn’t the only person investing in his golden years at a younger age as Winchester resident Ben Davies is also keeping himself active , the only difference between them is 36 years !
At only 20 years old the University student began the functional training program of yoga after being encouraged to keep fit whilst he can by his grandparents Marueen and Gordon.
He said; “I feel like movement is one of those use it or lose it things. If I can keep building strength, mobility, and good habits now, it is going to make ageing so much easier.”
Training yoga several times a week, Ben enjoys attending classes and early morning sessions and has found it has had a beneficial impact on him both on and off the mat.
“Yoga builds strength and improves your core like nothing else, I’ve noticed my stamina and endurance improve too, it is low impact but surprisingly effective,” he added.
“When I do lunges or forward folds it is similar to when I am moving boxes and cleaning hard to reach spots at work.”
Despite being young, Ben shared that he is determined to keep mobile for as long as he can, having seen the same attitude modelled throughout his family.
“My grandad swears his active style is what has kept him sharp. He still goes for long walks every morning and stretches like a pro. My grandma is always bragging about how her gardening keeps her young, but I think she secretly practices yoga.
“My grandparents are proof that staying active is not just about your body, it’s about keeping your whole life moving.”
Whilst you may not have a six pack in your 70’s, practicing functional fitness at any age will help you trade sore knees and bad backs for golden years full of happy and healthy memories.
With all this said, I’m off to the gym.