Do You Know You Can Be Powerful and Strong Into Your Later Years?

I’m working out now to be fit and active for many years to come.

Are you excited about your upcoming healthy, active years?

I am. I’m in the Third Third of my life, and thus far, robust health and a strong body are two blessings I’ve been given, with only a few “minor” setbacks, none of which have been severe.

I exercise six days a week by hiking, playing pickleball, walking, and weight lifting. All of these activities help me feel energetic, strong, and healthy.

Plus, doing these activities with a friend helps me go longer and better than when alone.

Every month or so, a story comes across my computer screen or a magazine article highlighting older athletes who are staggering physical marvels. They inspire me to reach beyond what is possible.

The story of Sharon Hernstadt is one example. A lawyer in New York, she faced health concerns — heart disease, triple bypass surgery, and osteoporosis.

After heart surgery, Ms. Hernstadt headed to rehab and worked with an exercise physiologist. While at the center, she noticed several older people lifting weights and was fascinated. She asked Mr. Vilensky, her trainer, if she could join them. He agreed.

She then saw a newspaper story about an older woman who set a state record in the bench press and showed it to Vilensky. He said: “You can do this.”

As Sharon reports: It changed my life because from then on, instead of going to just work out, I had a goal: to become strong enough to compete and be able to do the three lifts of powerlifting (squat, bench press, and dead lift).

Today, Hernstadt, an 82-year-old grandmother of six, is a five-time world and national champion who has set records at the state and national levels.

Besides earning medals, Hernstadt says powerlifting has improved her health. Doctors have discontinued her osteoporosis medication after her bone density rose more than 10% from lifting weights, a significant increase.

In addition to improving bone density, weight lifting has been shown to aid in weight loss — as muscles burn more calories than fat. Strong muscles also help men and women keep their balance and coordination, critical to preventing falls and fractures.

I have been a sporadic lightweight lifter for most of my adult life. When Covid descended upon us, I began a weightlifting program in earnest. I am as wholehearted as possible, as I do not enjoy this sport/exercise routine.

Regardless of my lack of enthusiasm, I have made great strides, and I see a noticeable improvement in my muscle tone. My biceps are now evident, and my shoulders are more defined and muscular.

Trust me, if I can see improvement — you will, too, and most likely even more than I do since I am using 5–8 pound weights and lifting only 2–3 times a week.

Olga Kotelko had a challenging life. Growing up in Ukraine, she milked cows as soon as she could carry a bucket and was the washer of fifteen sets of clothes, scrubbing them on a washboard and hanging them on a line. She baked twelve loaves of bread at a time, twice a week, and hatcheted chickens.

The list of her chores continued, enough to exhaust a fully-grown adult.

Could this be what primed her for a great life as a track and field competitor well into her 90s? She took up this sport at age 77 after realizing her gift was her speed in running the bases in softball.

In 2010, at the age of 91, Olga’s performance surpassed many competitors, two age brackets younger. She also held 23 age-graded world records in the Masters’ track and field competition.

I’m not proposing we aspire to this type of physical prowess. Yet, we can and should be inspired to challenge ourselves to achieve and realize our potential, regardless of age. Exercise is beneficial in multiple ways, as we know.

Exercise helps keep our brains sharp by consuming oxygen, stimulating neural plasticity — helping the brain grow more neural connections, and maintaining health.

At age 57, Bobbe Greenberg entered a mini-triathlon at her gym. It consisted of a ten-minute pool swim, a twenty-minute stationary bike ride, and a fifteen-minute treadmill run. The only problem was that Bobbe didn’t know how to swim. She took a weekend swim course and has never looked back.

Bobbe’s debut triathlon resulted in a first-place medal. She was 20 years older than the second-place woman. She’s been hooked ever since, entered fourteen full triathlon competitions, and won or qualified nine times.

In October 2019, Bobbe won her second Ironman Triathlon in Kona, Hawaii, at 73 years of age! A triathlon entails a 2.4-mile swim in choppy ocean waters, a 112-mile bike ride, and a marathon, a 26.2-mile run.

A triathlon is not on my agenda. Due to many years of running, I have had two knee replacements. I was informed I injured my knees because they were not aligned correctly.

Some of you may consider a triathlon. Why not stretch yourself?

Julia “Hurricane” Hawkins took up running at age 100! She heard the USA Track & Field National Masters Championships would be held near her home. She decided this would be an exciting event to experience.

When Julia ran her second meet, she established herself as the oldest female competitor ever in USA Track & Field history, plus she set a new age-group world record.

One of the fascinating aspects of Ms. Hawkins’ new sport is that she came upon it when she decided it was no longer safe to continue with her mountain biking. Incredibly, Julia didn’t start biking until she was 81! These feats are genuinely mind-boggling, as are her courage and spirit.

In 2017, 105-year-old French cyclist Robert Marchand set a world record in the 105-plus category — created especially for him — by riding 14 miles in one hour.

Following the race, Mr. Marchand stated:

I did not see the sign warning me I had 10 minutes left. Otherwise, I would have gone faster, I would have posted a better time. I’m now waiting for a rival.

He received a standing ovation once he completed the last of his laps.

These competitors are true anomalies. Yet, they are examples of the miracle of the body and the mind to achieve exploits that most mortals would believe impossible.

It’s not how old you are but how you are old. — Jules Renard, French Writer.

I’m happy to continue with my light weightlifting program, increasing incrementally. I plan on taking my hiking up a level, either in duration or more strenuous trails. Pickleball is a kick, and I’m always eager to improve.

Do you have plans to physically challenge yourself, perhaps with a new sport or exercise routine?

These incredible age-defying athletes inspire me to reach for better, for excellence.

I know you are capable of more extraordinary achievements, as well. Go for it. What have you got to lose?

The longer I live, the more beautiful life becomes. — Frank Lloyd Wright.