What are the key components of exercise that help to keep us fit and healthy in older age? 

Now, in his late 70s, he still enjoys getting out for a run. “Physically, running means I feel better. I have fewer aches and pains. My back, which I have problems with on and off, generally heals up when I’m running and, of course, it helps me to keep my weight in a good place.”

Running helps him mentally as well as physically. “I retired 10 years ago and, if I weren’t running, I’d be looking for things to do around the house. 

"When I’m not running, I find things can overwhelm me easily, and simple things seem more difficult. But I feel on top of the world when I’ve been out for a run.”

He recognises that his pace has slowed over the years but said: “The way I look at it is a mile is a mile whether you sprint, jog, or walk.”

He goes to the Mardyke gym twice a week to meet a group called The One O’Clock Crocs. At 76, my dad is the youngest of the group — the oldest is 91. After his run, he hits the pool and does a few lengths. 

The others enjoy the pool too and spend time in the saunas and steam room.

The camaraderie the group have formed from seeing each other regularly over the years is a valuable outlet for my dad. 

"He enjoys catching up with the group each week: “We’ve known each other now for a good few years and it’s great to have those regular catch ups. We enjoy the chats and we egg each other on.”

Gym class is a revelation

Across the city, at Obodo Gym on South Douglas Road, brothers Peter and Richard Kenefick, who are aged 75 and 73 respectively, have been exercising twice a week for the past two years. The pair take the Revelate class.

The Revelate system is the brainchild of Chris Kenefick, Peter’s son. It’s a 45-minute class using the exercise bike, rowing machine, and ski
machine. The class is personalised to each participant’s fitness and ability and programmed into an app that tracks their workout and keeps a record.

Richard said: “In addition to the physical exercise, you also exercise your brain because we have a screen in front of us which senses what we’re doing. It’s great for relieving boredom and keeping it interesting. And you don’t compete with anybody else except yourself.”

Peter said: “We’re the ‘elder lemons’ here in the gym. But we are getting on great. When we first started, it was much harder, and now we’ve got more efficient and better at the exercises. 

"The system measures your efforts, and you’re looking at the screen and aiming for what we call ’the blue box’ — a certain level of activity — so you concentrate on that. You’re trying to reach that goal all the time, and over the past year and a half, that’s got easier.”

It’s clear Peter enjoys exercising. In the past 18 months, he’s taken 250 classes and has only missed four. The technology helps to track workouts.

Chris said: “We found that people like to train and get something back. We track the number of metres they’ve covered. So Dad is on 920,000 metres now, and Richard is on 1.2 million.

“Once you reach the million mark, you get your photo on the Million Meter board. When you give people those targets, it keeps them interested — Richard was gunning for the million.”

Chris says his dad has been sleeping and eating better since he started going to the gym. He’s been exercising more and feeling better: “You can see the difference.”

His dad isn’t the only one exercising regularly in their family. Chris says his mom is also a keen gym goer. “My mom is an absolute fitness head. She would beat most of the 20-year-olds every time she trains.”

The Kenefick brothers were both avid cyclists for 30 years. They cycled every Sunday morning and did two big cycle trips yearly, one in Ireland, like the Ring of Kerry or the Beara Peninsula. 

And then, in April, they would go to Spain, France, or Italy. But then the strain of the long mileage started catching up with them, explained Peter. 

“We were doing up to 60 miles a day on the bike.”

Peter and Richard also enjoy the social aspect of going to the gym and exercising with others.

Richard said: “From a social point of view, another good thing about the gym is the atmosphere in the room. 

"There’s music to accompany the exercise, and there are flashing lights that create a great atmosphere.There is a group of people who all tend to exercise at the same time every week, so there’s a good social aspect to it too.”

Strike the right balance

Fiona Wilson, professor of sports medicine at Trinity College Dublin and a chartered physiotherapist, says a healthy cardiovascular system is essential as people age.

“We know this protects you from multiple chronic diseases,” she explains. And while a lifelong exercise habit can help achieve this, “it’s never too late to start”.

“Some of the particular issues we see in older populations include frailty, which is associated with wasting muscle — an inevitable part of ageing. There’s certainly a use-it-or-lose-it aspect to that.
Retaining as much muscle mass as possible can help offset that inevitable ageing process,” she says.

So what type of exercise is vital for those in later life?

“Resistance exercise will not only maintain your muscle mass, it also helps protect you from falls and things like that. Balance exercise protects you from falls and helps you retain your mobility.”

The key components of exercise are:

• Range of motion
• Muscle strength and endurance
• Cardiovascular health
• Balance

“If you have a programme that does all of that, it’ll help you maintain your independence, your ability to be independently mobile and active for as long as possible, and by doing that, you have this knock-on effect that you protect your cardiovascular system beyond just doing the exercise.“

For older people, men and women, who are intimidated by exercise, Wilson says to start gently: “Walking is really good, and you can build that up. Try simple balance exercises, like standing on one leg while waiting for the kettle to boil.

"Lunges and squats are also great exercises because they combine strength, range of motion, and balance.”

Exercising with a group or as part of a community initiative can make all the difference, says Wilson. 

“Group exercise can provide motivation, social connection, and make physical activity less intimidating for older adults.”