Imagine deciding to take up a hobby that usually requires many years to perfect at age 35, and three years later ending up in the top 30 in the world at the highest international competition for it.
That’s what happened to a 38-year-old math and physics teacher from Diepenbeek, Belgium. According to Runner’s World, Mieke Gorissen has jogged 10km (a little over six miles) a few times a week for exercise for many years. But in 2018, she decided to hire a running trainer to improve her technique. As it turned out, she was a bit of a natural at distance running.
Three years later, Gorissen found herself running her third marathon. But not just any old marathon (as if there were such a thing)—the marathon at the Tokyo Olympics. And not only did she compete with the world’s most elite group of runners, she came in 28th out of the 88 competing in the race.
With the heat and humidity in Tokyo, even completing the race was a major accomplishment. (Fifteen women competing did not finish the marathon.) But to come in in the top 30 when you just started focusing on distance running three years ago? Unbelievable.
In fact, Gorissen could hardly believe it herself. A video of her reaction upon hearing her results has gone viral for its purity and genuine humility. “No,” she said when a reporter told her she came in 28th in the race. “That’s not possible.”
Then she burst into tears.
Her emotional disbelief is so moving. “I was already happy to finish the race,” she said through sobs. “I do think I have reached my goal and that I can be happy.”
“I also think I lost a toenail,” she added, laughing.
Even after the English translation ends in the video, it’s clear how much this finish meant to her. A remarkable accomplishment for a 38-year-old who knits and reads for fun and who has only run two marathons prior to competing in the Olympics.
According to her Olympic profile, she’s glad she got started with distance running later in life. “If I started running in my teens, it wouldn’t have been good for me,” she said. “I wasn’t really happy then, I would have been too hard on myself and I would have lost myself in it in a way that wasn’t healthy. It came at exactly the right time.”
Congratulations, Mieke. You’ve given us all the inspiration to set new goals and dream bigger than we ever thought possible.
A single door can open up a world of endless possibilities. For homeowners, the front door of their house is a gateway to financial stability, job security, and better health. Yet for many, that door remains closed. Due to the rising costs of housing, 1 in 3 people around the world wake up without the security of safe, affordable housing.
Since 1976, Habitat for Humanity has made it their mission to unlock and open the door to opportunity for families everywhere, and their efforts have paid off in a big way. Through their work over the past 50 years, more than 65 million people have gained access to new or improved housing, and the movement continues to gain momentum. Since 2011 alone, Habitat for Humanity has expanded access to affordable housing by a hundredfold.
A world where everyone has access to a decent home is becoming a reality, but there’s still much to do. As they celebrate 50 years of building, Habitat for Humanity is inviting people of all backgrounds and talents to be part of what comes next through Let’s Open the Door, a global campaign that builds on this momentum and encourages people everywhere to help expand access to safe, affordable housing for those who need it most. Here’s how the foundation to a better world starts with housing, and how everyone can pitch in to make it happen.
Volunteers raise a wall for the framework of a new home during the first day of building at Habitat for Humanity’s 2025 Carter Work Project.
Globally, almost 3 billion people, including 1 in 6 U.S. families, struggle with high costs and other challenges related to housing. A crisis in itself, this also creates larger problems that affect families and communities in unexpected ways. People who lack affordable, stable housing are also more likely to experience financial hardship in other areas of their lives, since a larger share of their income often goes toward rent, utilities, and frequent moves. They are also more likely to experience health problems due to chronic stress or environmental factors, such as mold. Housing insecurity also goes hand-in-hand with unstable employment, since people may need to move further from their jobs or switch jobs altogether to offset the cost of housing.
Affordable homeownership creates a stable foundation for families to thrive, reducing stress and increasing the likelihood for good health and stable employment. Habitat for Humanity builds and repairs homes with individual families, but it also strengthens entire communities as well. The MicroBuild® Initiative, for example, strengthens communities by increasing access to loans for low-income families seeking to build or repair their homes. Habitat ReStore locations provide affordable appliances and building materials to local communities, in addition to creating job and volunteer opportunities that support neighborhood growth.
Marsha and her son pose for a photo while building their future home with Southern Crescent Habitat for Humanity in Georgia.
Everyone can play a part in the fight for housing equity and the pursuit of a better world. Over the past 50 years, Habitat for Humanity has become a leader in global housing thanks to an engaged network of volunteers—but you don’t need to be skilled with a hammer to make a meaningful impact. Building an equitable future means calling on a wide range of people and talents.
Here’s how you can get involved in the global housing movement:
Speaking up on social media about the growing housing crisis
Volunteering on a Habitat for Humanity build in your local community
Travel and build with Habitat in the U.S. or in one of 60+ countries where we work around the globe
Join the Let’s Open the Door movement and, when you donate, you can create your own personalized door
Every action, big and small, drives a global movement toward a better future. A safe home unlocks opportunity for families and communities alike, but it’s volunteers and other supporters, working together with a shared vision, who can open the door for everyone.
One Richmond, Virginia, man shared with WTVR News why he shows up at Children’s Hospital of Richmond at VCU every Tuesday and Thursday to hold babies. Dave Whitlow, 73, has been a baby cuddler for eight years, calling it “the best gig I’ve ever had.”
Baby cuddling involves more than just holding babies
Cuddling babies in the NICU is delicate work. Whitlow puts on a gown and gloves before picking up the babies, who can sometimes weigh as little as two pounds. He’s been trained to watch the monitors while cuddling them. If a baby’s oxygen saturation dips, they may need to be repositioned.
Whitlow, a retired local government manager, also checks with the nurses to see what a baby’s specific needs are.
“I ask the nurse, ‘Tell me. Tell me what this child is receiving. What kind of treatment? Is there anything special I need to know about it?’” the father of two and grandfather of three told WTVR.
But perhaps the best part of Whitlow’s time with the dozen or so babies he cuddles each week is what he whispers in their ear: “Grow strong, grow smart, grow kind.”
That’s really what he wants from people in general, he said.
Charity never failith ❤️ ❤️Lyn Harris, an 80yo Vietnam Veteran, spends his free time comforting babies. He’s part of the NICU Cuddler Program at St. David’s Medical Center in Austin. He’s says he’s happy to help the staff and parents. Lyn says it’s very rewarding and he’ll help the cuddles coming for as long as he can.❤️ Credit to @stdavidshealthcare/IG #children#hospital#childrenshospital#volunteer#love
If baby cuddling sounds like a dream volunteer opportunity, check with your local hospital to see if it has a program. Some hospitals have volunteer coordinators you can speak with or sections on their websites for volunteers.
Though volunteer requirements differ from place to place, you can likely expect:
age requirement (often a minimum age of 18 to 21)
commitment of a certain number of hours per week over a minimum time period (such as a year)
personal interview
background check
health screening, including immunization verification and updated flu vaccines
orientation and training
Baby cuddlers serve an important purpose in infant care
Cuddling a baby may be beneficial for the cuddler, but it genuinely helps the infants as well. One study found that the length of stay in the NICU for newborns with Neonatal Abstinence Syndrome was six days shorter for babies who were part of a volunteer baby cuddling program. And according to Intermountain Healthcare, research shows that human touch helps a baby’s brain and body develop. Short-term and long-term benefits of positive touch for babies include increased stability in vital stats, faster weight gain, shorter hospital stays, better pain tolerance, improved sleep, stronger immune systems, and more.
Baby cuddling truly is a win-win volunteer experience, especially when you’re someone who whispers words of strength, wisdom, and kindness in babies’ ears.
In American culture, which still carries a hint of Puritanism from its early years, excessive partying can be seen as hedonistic, immature, and unhealthy. Party people are often criticized for being undisciplined, directionless, and irresponsible with their money.
Dan Buettner, a National Geographic fellow and expert on Blue Zones, says that going out and dancing until the crack of dawn is good for us and can even help us live longer. He learned the power of partying through his research on Blue Zones, five regions of the world where people live longer and have the greatest chance of reaching 100.
“So in America, we tend to associate partying with decadence. But in the Blue Zones, partying is actually a longevity hack,” Buettner said in an Instagram video. “Why? Because when people get together for celebrations in the Blue Zone, they’re dancing. It can be an all-night dance party where they’re getting great physical activity. They’re remaking social bonds that exist throughout the village, and they last for years.”
Buettner adds that in many Blue Zones, people don’t just party to hang out with their friends; they also help their communities.
“In Icaria, for example, people donate all the food and the wine. The partygoers pay for that food and wine, but the proceeds all go to a school or to build a bridge the village needs or to a family that’s down on its luck,” he said. “So it’s this beautiful, virtuous circle. People get physical activity, build their connections, and help others. That’s what builds a Blue Zone, and that is the foundation to longevity.”
According to Buettner, there are nine common denominators across the five Blue Zones, and their party habits satisfy four of them:
Move Naturally
Dancing and milling about socializing is practical exercise. “The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it.”
Downshift
A party is a great way to de-stress after a hard week. “What the world’s longest-lived people have that we don’t are routines to shed that stress.”
Wine At 5
There’s nothing wrong with having a drink or two; in fact, it may help with longevity. “People in all Blue Zones (except Adventists) drink alcohol moderately and regularly.”
Purpose
Having a party that supports the community gives people a sense of purpose. “Knowing your sense of purpose is worth up to seven years of extra life expectancy.”
Plant Slant (eating a lot of vegetables and beans)
Belong (having a faith-based community)
Loved Ones First (centenarians in the Blue Zones put their families first)
Right Tribe (strong social networks)
Buettner’s video asks us to rethink what’s really going on when people go out to party. On the one hand, it can look decadent, but on the other, we’re building stronger social connections, getting some exercise, and enjoying a few drinks—which may help us live longer.
American food doesn’t have a reputation for being very spicy. But if things keep going the way they have over the past 20 years, that could change. America is going through a spicy renaissance that is hard to miss at fast-casual restaurants, drive-thrus, and in the snack aisle.
As of 2025, 19 out of every 20 restaurants in the United States offer at least one spicy item. Frito-Lay now sells at least 26 varieties of Flamin’ Hot snacks, and as of last year, more than half of Americans were likely to buy an item listed as “spicy,” compared to 39% in 2015.
While this massive shift in American tastes sounds like it is bound to cause more pain than pleasure, research suggests the opposite. In fact, multiple studies associate eating spicy food with living a longer life. A 2025 study published in the Chinese Medical Journal found that people who ate spicy food at least once a week had a lower risk of vascular disease than those who rarely or never ate it.
A 2017 study from Larner College of Medicine at the University of Vermont found that Americans who ate hot red chili peppers had a 13% lower risk of death. Here is the big one: In 2020, research presented at American Heart Association Scientific Sessions, using data from more than 570,000 people, found that those who regularly consumed chili peppers had a 26% lower risk of death from cardiovascular disease and a 25% lower overall risk of death.
The studies show that eating spicy food is associated with greater longevity, but they have yet to pinpoint a direct cause. Correlation is not causation, so other lifestyle factors could be involved. However, capsaicin, the compound that gives peppers their heat, has been found to have numerous health benefits that may directly affect longevity, particularly heart health. Plus, it binds to receptors throughout the body, so its greatest benefits may yet be discovered.
According to Mayo Clinic, capsaicin has been found to increase the body’s ability to burn calories. It is also known to fight low-grade inflammation, which may contribute to heart health. One study found that capsaicin significantly reduced risk factors in adults with low HDL cholesterol levels.
“Chili peppers have many life-extending benefits and can be used in many meal preparation strategies,” Dr. Philip Goglia told Your Tango. “Capsaicin, which can be found in chilies, has been shown through past studies to have antibacterial, anticarcinogenic, and anti-diabetic properties. Additionally, it can reduce cholesterol levels in obese individuals.”
In a world where things that taste good are often bad for your health, this is great news for people who love food with a kick. It is a great excuse to carry a little bottle of Tabasco wherever you go. If you are not into spicy food but want the health benefits of capsaicin, take it slow by trying a little spice here and there, and you may build a tolerance. Before you know it, you could be graduating from mild chicken wings to Molten Lava Atomic Inferno sauce and cruising down the road to longevity.
Beth Lunn was doing what hairstylists do: examining a client’s hair, moving pieces up and checking the texture and color. Then she stopped. She picked up another section. Looked closer. And then, without any prior conversation about it, asked her client, “Are you pregnant?”
The video she’d been recording for her Instagram page, @honeylunnhair, cut off there. The client, later identified as Chanelle Adams, laughed nervously and kept asking, “What? Why?” Lunn asked again. Adams repeated, “Why?” A few rounds of that, and then Adams looked straight at the camera and said, “Not in the video,” before Lunn ended the recording.
Within three days, the clip had reached 126 million views and 5 million likes, with one question dominating every comment section: how on earth did she know?
The answer, it turns out, is rooted in real biology. Lunn followed up with a second video after being flooded with questions, sharing photos of a client who was five months postpartum and walking through the science. As she explained it, “hormonal change causes an increase in estrogen and progesterone, which can alter the hair’s pigment (melanin).” She was careful to note that results vary from person to person, and that there is no “scientific evidence” that coloring one’s hair while pregnant causes harm to the baby, though she leaves that decision to her clients.
The hormonal explanation holds up. According to experts at BehindTheChair.com, elevated estrogen and progesterone during pregnancy can prolong hair growth cycles, change density, and shift the way hair looks and feels entirely. Texture, color, and even how it takes dye can all change.
On the question of coloring specifically, the NHS notes that most research shows it’s safe to dye or color your hair while pregnant. The chemicals in permanent and semi-permanent dyes could cause harm, but only in very high doses, and the amount absorbed through the scalp during a normal appointment is very low. Still, many people choose to wait until after the first 12 weeks, when the risk is lower. Worth knowing: if you’re in your second or third trimester, your hair may react differently to color than it normally would.
Commenters who watched the original video had their own theories about exactly what Lunn saw. @nicole.marie44 wrote, “Your hair tells you so much about your health! She probably saw banding in her hair, and that is common with pregnancy.” @asmaiel_soulvane put it simply: “If she could tell someone is pregnant from their hair. She’s worth the money hands down.”
Lunn hasn’t revealed exactly what visual cue tipped her off, which probably explains why people keep watching.
You can follow Beth Lunn (@honeylunnhair) on Instagram for more entertaining and hair-related content.
Among the thousands of runners participating in this year’s London Marathon, one figure stood out in a way that was impossible to ignore. As 30-year-oldJordan Adams completed the race with a 25-kilogram (55-pound) fridge secured to his back, heads turned at every mile.
Yes, it was unusual, but the heartbreaking reason behind it gave the moment a depth that stayed with those who witnessed it.
Adams took on the challenge to bring attention to frontotemporal dementia, a condition that has shaped his family’s life for years. His mother, Geraldine, was diagnosed in her 40s when Adams was a teen, and died after living with the illness for six years. Since then, multiple relatives have also been lost.
He and his brother Cian later learned they both carry the same genetic mutation.
“I am a carrier. I have a 99.9% chance of getting familial FTD. It’s not a matter of if. It’s a matter of when,” Adams told the BBC, according to the Bristol Post. “And I just want do as much as I can in the time that I have to help those living with dementia, those impacted by it, so that I leave this world, hopefully in a better place when dementia does take my life.”
The fridge was never about pure spectacle. It was meant to represent something less visible but viscerally felt nonetheless.
“Because that’s what it feels like sometimes – like you’re carrying something heavy that no one else can see. I’m doing this to make dementia visible,” Adams said, according to LAD Bible. “But more than that… to show you that whatever you’re carrying, you don’t have to carry it alone.”
A moment shared with thousands
Running a marathon under normal circumstances demands months of preparation. Doing so with added weight required an even more careful approach, from building strength gradually to repairing equipment when it failed during training.
Still, it was the atmosphere on race day that left the strongest impression. Cheers from the crowd helped carry him through the most difficult stretches, turning an intensely personal mission into something shared by many.
“Honestly, it felt like the whole of London was with me and I’ve never experienced anything like that. I probably never will [again] in my life,” Adams recalled.
What comes next
The finish line in London marked the start of another challenge. Within hours, Adams traveled to begin a 32-day run across Ireland, completing a marathon in each county alongside his brother.
Beyond raising awareness, Adams shared that the “FTD Brothers” had an additional goal: “to try and raise a million pounds before we die of dementia.” This money would go toward research and provide support for families affected by the illness.
“We’re on a mission because we have a clock kind of ticking against us, and we want to make as much of a difference in the next 10, 15 years that we have and the time that we have left,” Adams said.
Living with that knowledge hasn’t been easy. Adams has spoken openly online about the emotional toll of his diagnosis, including periods of depression and uncertainty about the future. What helped him through it most was the encouragement he received from those around him. He now aims to provide that kind of hope to others facing similar realities.
“Losing my mum the way I did changed everything,” he told the Irish Examiner. “Now being diagnosed myself, I had a choice and I chose to do something that shows life doesn’t stop here.”
How to help the mission
Donations to the FTD Brothers’ GoFundMe have already climbed rapidly as more people hear their story.
If you want to help, you can donate directly to the FTD Brothers’ GoFundMe page here. Every contribution, no matter the size, supports dementia research and resources for families facing the same diagnosis.
Death: It’s hard to talk about, and sadly, even harder to avoid. That’s why everyone wants to know how long they will live and there are many indicators that can show whether someone is thriving or on the decline. But scientists have yet to develop a magic formula to determine exactly how long someone should expect to live. Which, let’s be real, is probably a good thing. Knowing exactly how much time you have left to enjoy your life could cause a lot of anxiety, to say the very least.
NBC News medical contributor Dr. Natalie Azar appeared on the TODAY show on March 8, 2023, to demonstrate a surprisingly simple test that may predict how long someone aged 51 to 80 has to live. The test is called the sit to stand test, also known as the sit-rising test or SRT, and it takes less than a minute to perform.
How to take the sit to stand test
The test is pretty simple. Go from standing to sitting cross-legged, and then go back to standing without using any parts of your body besides your legs and core to help you get up and down. The test measures multiple longevity factors, including heart health, balance, agility, core and leg strength and flexibility.
You begin the test with a score of 10 and subtract points on your way up and down for doing the following:
Hand used for support: -1 point
Knee used for support: -1 point
Forearm used for support: -1 point
One hand on knee or thigh: -1 point
Side of leg used for support: -1 point
Two studies, 13 years apart, came to the same conclusion
The study was conducted on 2002 people, 68% of whom were men, who performed the SRT test and were followed by researchers in the coming years. The study found that “Musculoskeletal fitness, as assessed by SRT, was a significant predictor of mortality in 51–80-year-old subjects.”
Those who scored in the lowest range, 0 to 3, had up to a 6 times greater chance of dying than those in the highest scores (8 to 10). About 40% of those in the 0 to 3 range died within 11 years of the study.
What does your score actually mean?
Azar distilled the study on TODAY saying: “The study found that the lower the score, you were seven times more likely to die in the next six years.”
“Eight points or higher is what you want,” Azar said. “As we get older, we spend time talking cardiovascular health and aerobic fitness, but balance, flexibility and agility are also really important,” she stressed. A score of eight or nine means you’re allowed to roll forward onto your knees and then rise, which a lot of people will find more comfortable. If you can rise that way, you’re still in a pretty good spot health wise.
One should note that the people who scored lowest on the test were the oldest, giving them a naturally elevated risk of death.
Dr. Greg Hartley, Board Certified Geriatric Clinical Specialist and associate professor at the University of Miami, told the Atlanta Journal-Constitution that we should take the study with a grain of salt. “Frailty, strength, muscle mass, physical performance: those things are all correlated to mortality, but I would caution everybody that correlation doesn’t mean causation,” he said.
And of course, the test doesn’t take into account injuries or disabilities that may make doing the test impossible. But one of the study’s authors says that the study is a call to take our mobility seriously.
“The more active we are the better we can accommodate stressors, the more likely we are to handle something bad that happens down the road,” Dr. Claudio Gil Araujo, told USA Today.
Even low-impact exercise like yoga can increase your mobility and flexibility and, thus, your SRT score. Photo credit: Canva
What to do if your score is low
What should you do if you can’t manage a good score on the SRT? First of all, don’t panic! It’s never too late to improve your overall health, fitness, and strength, so regular exercise is a great thing to incorporate if you’re not already doing it.
A couple of specific skills that will help are boosting your ankle flexibility, hip mobility, and core strength. Trainers recommend incorporating squats, lunges, and planks into your regular routine. Just using your own bodyweight is plenty to get started, though if you’re up for incorporating any added loads, the strength training will do wonders for your bone density, as well.
But remember that the SRT is just a measure of strength and mobility, which could correlate to an older person’s likelihood of suffering from a fatal fall. It doesn’t do anything to measure your cardiovascular health (vitally important especially in older people), for example. And it may not even be the most reliable longevity test out there. It has been criticized for its extremely unnatural range of motion. For starters, rising by pushing up on the sides of our ankles with our knees pointed outward is certainly not representative of a real-life situation. Some doctors insist that your comfortable walking speed is a better indicator of health and longevity, while others say grip strength is the key measurement.
Remember, it is never too late to start healthy routines for a better quality of life.
This article originally appeared three years ago. It has been updated.
Most of us have a desire to improve our health, sleep more soundly, have more energy and just generally feel better in our daily lives. And yet those things feel elusive to many of us, so we’re always on the hunt for hacks that can help us, and if those hacks don’t require a huge change in lifestyle or herculean feats of willpower, all the better.
Thankfully, there’s one small change you can make to your morning routine that can make a big difference in how you feel, think and sleep, and it’s refreshingly simple.
The simple morning habit that changes everything
In a nutshell: Go outside and face the sun. More specifically, go outside as soon as possible after waking, but definitely within the hour, and look toward the sun for 2 to 10 minutes if it’s a bright, sunny day and a little longer on a cloudy one.
Most of us know we get vitamin D from sun exposure on our skin, but that’s really not what getting morning sunlight is about. It’s about the sun’s light energy hitting our eyes.
As Dr. Andrew Huberman, associate professor of neurobiology and ophthalmology at Stanford University School of Medicine, explains, “This is not some ‘woo’ biological thing. This is grounded in the core of our physiology. There are literally hundreds if not thousands of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night.”
Huberman calls it a “power tool” for getting a great night’s sleep and lists it as one of the six pillars people should invest in every day—morning sunlight, daily movement, quality nutrition, stress control, healthy relationships and deep sleep.
Take care of yourself and take care of others. Daily investment in the 6 pillars is the way: morning sunlight, daily movement, quality nutrition, stress control, healthy relationships, deep sleep. Re-up every 24hrs so you can contribute and support others consistently too.
While the advice to look toward the sun flies in the face of all the times we’ve been warned not to look at the sun, in the early morning, the sun is less intense and you don’t need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order.
“Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,” Huberman says. “It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.”
And you can also see Dr. Huberman go a lot more in depth about the benefits of sunlight and light therapies of all kinds here.
This article originally appeared two years ago. It has been updated.
During the COVID-19 pandemic, Emmie Sanh was at a low point. She didn’t feel good, barely exercised, and was tasked with caring for her aging mother. Like many people, she realized her life needed to change, so she decided to take up weight training. Here’s the thing, though: she started at the ripe young age of 68.
Now Sanh’s commitment to strength training has gotten her noticed, with many people inspired by the videos she uploads to her social media. Commenters have remarked on her energy level and have been impressed by the number of squats, curls, lunges, and other weight-room exercises she showcases.
“If you told me 50 years ago that I’d be lifting heavier than ever and feeling my most energetic at 71, I never would’ve believed you – but here I am,” Sanh told Women’s Health. “Getting older is inevitable but weakness is optional, and I’m so grateful that I get to do hard things at 71. After all, I don’t lift for my age – I lift for my life.”
Why many doctors recommend weight training for seniors
Understandably, many people consider weight training to be a younger person’s game. Typically, many older adults become weaker and lose size or stature, making weight training look like it’s for younger people. But that is precisely why many doctors recommend that adults include more weight training and resistance exercise as they get older.
Studies have found that heavy weight training by seniors can benefit their lives. Such strength training can help prevent muscle mass from deteriorating and can improve mobility. Muscles build, tendons get stronger, and bone density increases. Building bone density is important as a person ages, helping reduce the risk of osteoporosis.
What weight training exercises should seniors try?
Personal trainers who spoke to Upworthy offered exercise recommendations and tips for seniors who want to head to the weight room.
United States Marine Corps veteran and professional trainer Victor Kanashiro suggests Smith machines as a great place for older lifters to start.
“A few examples of safe heavy weightlifting exercises for older adults include Smith machine squats, Smith machine bench press, and Smith machine rows are effective options,” said Kanashiro. “These movements provide the benefits of compound barbell lifting while adding built-in safety features like adjustable safety stops, which help reduce the risk of injury and make heavy lifting more accessible.”
Strength and fitness trainer Allison Kalsched echoed that weightlifting machines can offer more stability and safety. Kalsched also recommends that older lifters start much lighter than they might think, as they are not in the same bodies they were in during their 20s.
“I would always suggest starting simple with the basic movements such as squats, pulling movements, pushing movements and carrying weights while walking,” said Kalsched. “These moves mimic the activities we all have to complete to be an active participant in life, so training in the gym should prepare us for a long and strong life.”
Other workout tips
Kalsched also mentioned that seniors can check their eligibility for SilverSneakers through Medicare to receive free memberships to participating gyms. On top of that, she recommends a private session with a personal trainer for exercise guidance. If they cannot afford it long term, one or two sessions should be enough to help a senior learn a routine and proper form so they can continue their fitness journey independently, if they wish.
To keep your golden years golden, it is worth going to the gym to lift some iron.
