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What Senior Athletes Teach Us About Staying Active

When we think of athletes, we often picture younger people. However, more and more older adults are staying active, trying new things, and in many cases, competing well into their later years. Some of them did not even begin until their 50s, 70s, or beyond. 

Every June, thousands of older adults gather to compete in the National Senior Games. And this year, we’re thinking about what their stories can teach all of us. Not about competition, but about what it means to keep moving at any age. 

It’s never too late to start 

“The sooner you start, the easier it is. But it’s never too late.” — Jim Owen 

Jim Owen did not focus on his health until his 70s, after a health scare prompted him to take a look at his life. By the age of 85, Owens had become a 10-time gold medal winner in the San Diego Senior Games. He also wrote “Just Move! A New Approach to Fitness After 50” and has become one of the most recognized advocates for fitness and healthy aging in the country. 

Many people assume that if they were not active earlier in life, there is no point in starting now. His experience proves otherwise. Building strength, improving balance, and increasing energy can happen at any age. 

Tip to get started: Movement can mean anything, and it’s all beneficial for healthy aging. Seated stretching, getting up out of a chair a few times a day, and short walks are all great ways to get moving.  

Consistency builds strength over time  

“Age is nothing but a number.” — Ernestine Shepherd 

Ernestine Shepherd did not begin her fitness journey until she was 56 years old. What started as a goal to get in shape turned into something much bigger. By her 70s and 80s, she was competing in bodybuilding competitions, maintaining a rigorous routine that included early morning runs and strength training. She has been recognized by the Guinness World Records as the oldest competitive female bodybuilder and continues to inspire people around the world with her discipline and energy. 

Ernestine’s story shows that strength is not built overnight. It comes from showing up again and again. You do not need intense workouts to see benefits; you just need consistency. 

Tip to get started: Pick one small activity you can do most days, such as a short walk or light stretching, and stick with it. 

Find joy in movement 

“I keep running because it makes me happy.” — Fauja Singh 

Fauja Singh began running in his late 80s after personal loss and went on to become one of the most well-known senior runners in the world. He completed his first marathon at age 89 and continued running marathons into his 100s. In 2011, at age 100, he completed the Toronto Waterfront Marathon, becoming the first centenarian believed to finish a full marathon distance. 

Singh ran because he enjoyed it. Movement does not have to feel like a task or obligation. When an activity brings joy, it becomes something you want to keep doing. 

Tip to get started: Choose an activity you enjoy. You are more likely to stick with it if it feels good. 

Mindset makes the difference 

“The only failure is not to try.” — Sister Madonna Buder 

Sister Madonna Buder, often called the “Iron Nun,” began running in her late 40s and completed her first triathlon at age 52. Over the years, she has completed more than 300 triathlons, including 40 Ironman races. She became the oldest woman ever to complete an Ironman triathlon and has competed well into her 80s.  

Mindset plays a huge role in staying active. Trying something new can feel scary or uncomfortable. But growth does not come from staying in the same place. It comes from being willing to try, even if it feels uncertain. 

Tip to get started: Try something new this week, even if it feels small. A new walking route or beginner class can be a great place to begin. 

Movement looks different for everyone, and that’s okay 

You do not need a gym, equipment, or a structured routine to benefit from movement. For many older adults, especially those receiving care at home, movement looks very different from traditional exercise. 

Every movement matters. 

• Moving your arms while sitting or lying down  

• Gentle chair exercises or seated marching  

• Stretching fingers, hands, and ankles  

• Rolling shoulders or turning the head side to side  

• Standing up from a chair when able, even a few times  

• Taking short walks when possible  

 Physical and occupational therapy can help you or a loved one find safe, sustainable ways to keep moving. Home care can also assist with daily routines and comfort-focused support in the home. 

There is no “too small” when it comes to movement.