I had a health "wake-up" call in 2016 that I describe in a "free" PDF that I offered my readers a couple of months back. If you would like me to email it, I would be glad to. Just provide the email address you would like it sent to. A few years after I retired... we learned that my wife of 58 years had colon Cancer. I was her caregiver for 4-years prior to her passing in February 2023. I joined Planet Fitness the 1st of November that year and have been a regular ever since. "Better to be the oldest in the gym rather than the youngest in the nursing home!"
I've been doing 20 minute strength training sessions usually 3 times per week for the last 3 years. Amazing what you can get done! Sometimes I go to 25 or 30. And add a couple of days of swimming which usually ends up closer to 30. I'll be 80 in a few days and I can tell you it has made a huge difference in my life
Wondering how to develop a routine that works for my body. I have various issues, like herniated disk, old shoulder injury, recent labrum tear, i.e, enough things that have always stopped me in my tracks or resulted in cycles of PT.
Paul, developing a fitness routine is much closer to “one size fits one” than one size fits all, as I’m sure you’d agree. So, if you don’t mind me asking, what are your goals, specifically?
Great piece Paul, to remind us what is doable in our busy schedules. I have the hardest time with doing HIIT which I am supposed to do at least once a week. I simply do not like it. Doing it for 20 minutes sounds less daunting!
Lauren, I'm with you on how un enjoyable HIIT workouts are. The one that I try to do but find almost physically painful are sets of sprints on the loose sand down by the beach. The pain isn't from any injury, but rather the intensity of sprinting in the loose sand and how quickly I get to maximum heart rate. All to say, you are not alone.
How long are your HIIT workouts, for goodness sake? And what are they? Maybe we can find a compromise. If you don't want to spell it out here, you can always reach me at agingwithstrength@gmail.com
Erik, mine couldn't be simpler. It's jumping for five minutes, occasionally going into a boxer skip on days when I feel more coordinated. Five minutes may not sound like much but the timing and endurance required to stay in sync is no small feat. And it's absolutely a major VO2 max workout.
Brilliant. Thank you. Don’t know why I’ve only just heard this half way through the year. But I’m nearly 74, totally unfit, balance - my body doesn’t seem to know the meaning of the word! However, recovering so that I can do a brisk walk in my 80s, that seems more than doable. And so does 20 minutes a day. So I’m going to try to look for you frequently. You’re the encouragement I need. ❤️
Thank you, Paul. We all differ in our paths to better health. If my story helps others to find their way to better health than I'll be very pleased! Peace and plenty to you and all your followers.
Just listened to this and only want to say that I‘d certainly be interested in any specific recommendations for training and exercises that you might have to share! Yeah, keep it coming! :)
Paul, I have had some small success in 2025 with incorporating small amiunts of exercise in my day. I have been focusing on the tests of Kelly Starrets Built to Move book so simple things like sitting in a squat for at least 2:00. Sitting on the floor for 10 minutes a day, the couch test, and finding ways to continually get the 8000-12000 steps a day. Would love to hear more sprcific exercises you have learned are critical for longevity fitness.
The couch test is a hip flexibility test/exercise. Bend one knee and place it at the base of a wall or couch. With the other leg place the base of your foot against the couch or wall. Then sit up straight feeling the pull in your hip and thighs. To escalate/progress this test/exercise, move the leg with your foot against the wall/couch out in front of you like a lunge so the base of your foot is on the floor. then sit up feeling the extra stretch in your hip and thigh.
I’ve started doing home excercises some 15years ago. When I went from employment to private consulting from my home. I simply missed going to the office to wake up my body. Since then every morning I start my day with about 20 minutes combining yoga, flexibility and body weight exercises.
I'm in a similar position in terms of wanting to have the ability to do small workouts at home, for only a few minutes, sometimes. Over time I've accrued some light weights and bands that allow me to replicate a version of any gym workout in just a few minutes while taking a break from my laptop. Thanks for sharing your routine, Cornelius. Keep going.
Def hoping for your specific exercise recs in future posts!
Amy, will do.
I had a health "wake-up" call in 2016 that I describe in a "free" PDF that I offered my readers a couple of months back. If you would like me to email it, I would be glad to. Just provide the email address you would like it sent to. A few years after I retired... we learned that my wife of 58 years had colon Cancer. I was her caregiver for 4-years prior to her passing in February 2023. I joined Planet Fitness the 1st of November that year and have been a regular ever since. "Better to be the oldest in the gym rather than the youngest in the nursing home!"
Michael, that’s quite a journey. I can only imagine the journey that your 4-year caregiver experience created. Keep going.
I've been doing 20 minute strength training sessions usually 3 times per week for the last 3 years. Amazing what you can get done! Sometimes I go to 25 or 30. And add a couple of days of swimming which usually ends up closer to 30. I'll be 80 in a few days and I can tell you it has made a huge difference in my life
Tom, consistency is everything. Congratulations. Keep going.
Wondering how to develop a routine that works for my body. I have various issues, like herniated disk, old shoulder injury, recent labrum tear, i.e, enough things that have always stopped me in my tracks or resulted in cycles of PT.
Paul, developing a fitness routine is much closer to “one size fits one” than one size fits all, as I’m sure you’d agree. So, if you don’t mind me asking, what are your goals, specifically?
Great piece Paul, to remind us what is doable in our busy schedules. I have the hardest time with doing HIIT which I am supposed to do at least once a week. I simply do not like it. Doing it for 20 minutes sounds less daunting!
Lauren, I'm with you on how un enjoyable HIIT workouts are. The one that I try to do but find almost physically painful are sets of sprints on the loose sand down by the beach. The pain isn't from any injury, but rather the intensity of sprinting in the loose sand and how quickly I get to maximum heart rate. All to say, you are not alone.
How long are your HIIT workouts, for goodness sake? And what are they? Maybe we can find a compromise. If you don't want to spell it out here, you can always reach me at agingwithstrength@gmail.com
Original bowflex is the best solution Ive found used it for 20 years now. In better shape than my son's in their 20s
at 62
James, isn’t it great when one investment pays off for two decades? I remember the Bowflex commercials.
Would like hear what your jump rope routine is like, thanks
Erik, mine couldn't be simpler. It's jumping for five minutes, occasionally going into a boxer skip on days when I feel more coordinated. Five minutes may not sound like much but the timing and endurance required to stay in sync is no small feat. And it's absolutely a major VO2 max workout.
Love the balance and core strength piece. Thank you for sharing your passion and knowledge with the world🤙🏻❤️
Michael, I’m so glad this is helpful to you. Keep going. 🤘
Brilliant. Thank you. Don’t know why I’ve only just heard this half way through the year. But I’m nearly 74, totally unfit, balance - my body doesn’t seem to know the meaning of the word! However, recovering so that I can do a brisk walk in my 80s, that seems more than doable. And so does 20 minutes a day. So I’m going to try to look for you frequently. You’re the encouragement I need. ❤️
Great advice especially as we age. I look forward to reading about specific exercise recommendations.
Thank you, Paul. We all differ in our paths to better health. If my story helps others to find their way to better health than I'll be very pleased! Peace and plenty to you and all your followers.
Thank you for your kind comment. I really appreciate it!
Michael, I appreciate you giving some insight into what has works for you. I hope it inspires other people as much as it does me.
Hi there Paul,
Just listened to this and only want to say that I‘d certainly be interested in any specific recommendations for training and exercises that you might have to share! Yeah, keep it coming! :)
Brandon, will do. What are your training goals and/or limitations, if you don't mind me asking?
Yes please!
Paul, I have had some small success in 2025 with incorporating small amiunts of exercise in my day. I have been focusing on the tests of Kelly Starrets Built to Move book so simple things like sitting in a squat for at least 2:00. Sitting on the floor for 10 minutes a day, the couch test, and finding ways to continually get the 8000-12000 steps a day. Would love to hear more sprcific exercises you have learned are critical for longevity fitness.
Kevin, thanks for your note. Will do.
What's the couch test?
The couch test is a hip flexibility test/exercise. Bend one knee and place it at the base of a wall or couch. With the other leg place the base of your foot against the couch or wall. Then sit up straight feeling the pull in your hip and thighs. To escalate/progress this test/exercise, move the leg with your foot against the wall/couch out in front of you like a lunge so the base of your foot is on the floor. then sit up feeling the extra stretch in your hip and thigh.
Kevin, thanks for that.
I’ve started doing home excercises some 15years ago. When I went from employment to private consulting from my home. I simply missed going to the office to wake up my body. Since then every morning I start my day with about 20 minutes combining yoga, flexibility and body weight exercises.
Cornelius, that sounds like an effective 20-minute routine. So, no weights, only bodyweight?
I do some low weights too, with lots of repetitions. No need for bulk, just souplesse.
I'm in a similar position in terms of wanting to have the ability to do small workouts at home, for only a few minutes, sometimes. Over time I've accrued some light weights and bands that allow me to replicate a version of any gym workout in just a few minutes while taking a break from my laptop. Thanks for sharing your routine, Cornelius. Keep going.
Wonderful post. Thank you, Paul! I love bar squats (back, front and overhead) so definitely would like to hear why you stopped doing them.
Jason, I’ll share that story in an upcoming piece. Thanks for reading.