I’m 60 and have been a fitness instructor for the last 15 years and have been enjoying the best fitness of my life. I began regularly racing my bike a few years ago. I entered 32 races in 2023; cyclocross, gravel, and MTB. The drive to get faster pushed me to ride my bike more and more which meant less time weightlifting, running, etc. I soon noticed I had actually become slower on the bike, started having back and knee trouble, and felt weaker overall. Now I’m back to doing some sort of functional fitness nearly every day and am feeling much better. I’m really looking forward to racing in 2024 with a much stronger foundation.

I am 68 and started training 8 weeks ago. I will run my first 5K this Saturday. In the test, I scored 7. I have to improve, God willing. Have a great day and God bless you.😊

64, and note so many of my neighbors and cycling club friends hiring out for tasks like mowing the lawn, shoveling snow and raking leaves. These routine tasks are great "alternative" workouts.

At 62 I'm getting back to full health after serious head and arm injuries 6 years ago. I joined a group of middle age men who have trained together for the last 22 years, The founder is a retired international rugby league player, who has captained both New Zealand several times and Scotland (Scotish father). Sam was a top tri athlete in his younger days before Rugby League. So we undertake a triathlon every year, weekly or biweekly cycling, weekly swimming, minitriathlons every week for several months, an annual 100km bike ride followed by a 2.5km Charity Ocean swim. A yearly Indoor Marathon Charity event, I train in the gym 3 days a week, combined with a short cycle and a 5-10km Indoor row. I've listened to many KZfaq podcasts with Phd science people talking up the benefits of heavy resistance training, so I push myself as much as I can and include a few weighted co-ordination exercises in the mix. I've noticed that those who start taking it easy are the ones who fall out of shape the quickest. I put my near 100% recovery from a serious TBI at the age of 56.5 down to being fit, having very ggod peripheral blood O2 levels, good balance & coordination. We have recently had a younger member of our group, involved in a bike accident & head injury, who isn't recovering anywhere near where I have despite being twenty years younger and healthy.

I’m 58, I cycle, walk and do light weights every week. I have osteoarthritis, but I just keep going…absolutely determined to stay as fit and healthy as possible. I got 10/10 😊

I am lucky enough to have expatriated myself (I am French) 24 years ago to Sydney Australia. 20 years ago, I started paddling, on flat water for a little while but I quickly got the call from the ocean mermaids and I got myself my fist “ocean ski” (a narrow seat-on-top ocean kayak) surfing the wind swells has become one of my beloved outdoor activities (with road, gravel and MTB). Additionally, I lift weight twice a week and do long stretching sessions and yoga/Pilates style moves and poses. I love running especially off road but I keep getting injured so I definitely stopped a few years ago. I tried your longevity test which was very testing for my knees which lack lateral strength. I struggled a few times but managed to do it consistently 🥵 Thanks for your beautiful and motivating videos as well as all the comments, some of you are absolute fitness monsters!!

Thank you for the suggestion to mix it up. Just hit 60 and I'd like to add more hiking in addition to my present mix of cross country skiing, cyclocross and core work. Qi Gong is great for relieving tension. I recently started mixing up my mental workouts by reading popular books on physics. Great body of work you've created with this series!

63 and usually very active, I fell of a ladder 3 Months ago, crushing one of my vertebrae. I was really worried about ever being able to do any sports again, but started hiking again after 2 Months. I really missed cycling however, so I conferred with my physical therapist about recumbent cycles, as I definitely cannot use my racing bike any time soon. Luckily recumbent cycling is possible, so last Month I built up from 0 to 5 hours of cycling per week. So happy. Our other main sport is ballroom dancing, in which we compete at the highest level in our age bracket. That proved very hard too, but gradually we are building up our training schedule, from 20 minutes twice weekly we are now at 35 minutes. Also I am shifting from the exercises my physical therapist gave to back strengthening yoga, 3 times half an hour per week. I literally cannot imaging not doing any sports and aim to get very old while remaining very active. Oh, and in your little test I used to score 10 out of 10 due to my back am now at 9. But will definitely get back to ten within a couple of Months….

I do thoroughly enjoy your beautifully crafted videos and I look forward to the specialist advice ones in the future. I'm 62. I got a 9/10 in your test, but my wife got a clear 10/10 pointing out my poor technique and stiffness when getting up. I generally run a 5k on Wednesdays, cycle 20+k on Sundays and I work as a builder four days a week. In parallel, I have a morning workout Monday to Friday with some stretching, a bit of yoga and some press-ups, pull ups etc. I do think you're right, mixing it up is very important, particularly if that gets one's mind out of an overly fixed routine. I also like to have a point to my outings, if possible. For example, if I finish my Sunday ride at the baker's to take home some really nice bread, it makes the end of the ride even more enjoyable. You're definitely on a roll with this series, please keep them coming!

64, score 9.... you've certainly given me a challenge for 2024! Thx. Bike about 4k a year - living in Italy helps with the better weather giving more rides possible all year. Tips : think out of the box.. very powerful bike lights for winter evenings cycling on cycle paths and off road tracks; combine rewilding and exercise by mowing with a scythe ( very meditative too), heavy gardening - no leaf blowers or electric shears etc, get a table tennis table for daily home fun and workout, always take the stairs and try to leave the car at home.

Great vids. I just turned 62 and am fairly fit (bands resistance training, HIIT running, yoga, and biking, for me). Keep a healthy diet (southern California - it's kinda the law here) and don't drink or smoke. I DO suffer from HUGE levels of constant stress - which I know is bad for me, but the meditation, shrinks and exercise can only do so much, I'm afraid. Also, last summer while trying to up my weight levels I lift and the number reps I do for pushups I suffered a terrible shoulder injury. I think I was doing too much of the SAME stuff MUCH too often without enough time for recovery - this'd body stuff is REAL, man. It's Not a tear, but a bad strain/impingment of some kind that I'm only now STARTING to get over. Have started back with VERY light exercise for it. It's VERY frustrating. So I really appreciated hearing about you struggled through your knee injury. Helped me stopped being such a whiner about it all. Anyway, your series is perfect for me -just what I've been looking for. You're a great presenter and motivator. Finally, as to the Sit/Stand test? I'm a 10, baby! (for NOW..LOL!). Keep up the good work. Great stuff, man. And thanks!

I’m 63. I scored 10/10 on the sit down test. I primarily cycle, but a few months ago I added a rowing machine. I really like that addition. I really need to add some sort of strength training. Great videos. Please keep them coming. Cheers

I’m not heroic enough to dip in the Atlantic on New Year’s Day. 🥶😆 I find *kayaking* to be the best or “most opposite” cross-training for us cyclists. You are amazing! 💪🏻👏🏻

I'm 62 and got a 10/10. Cycling, strength training with some stretching after riding. I occasionally hike & cross country ski. Have a good day and thank you for this series!

I'm 65 years old, but according to the sit down test, I should have been dead by 16!😂 It proves that exercise and proper nutrition is good for you. I've always been embarrassingly stiff, but its better to be a stiff six foot tall man than a six feet under stiff!

At the young age of 59, I scored a “10” on that sitting and getting up test. I cycle, though not as much as I want to, and have been doing some light version of calisthenics for the last few years. What a great way to move your own body using your own body weight only without having to struggle with heavy weights. You are an inspiration for older generation. Love watching your videos.

Definitely a fan of a mix: indoor and outdoor cycling each week, a couple of yoga sessions and two days of weights at the gym.

I’m 61 and just recently bought my first gravel bike. Much easier on the body than mountain biking (at least on our local trails where the MTB trails are very challenging). I also kayak and surf ski year round. The surf ski is very tippy, so is a great challenge to work on balance skills. Thanks for the videos. They are truly inspiring! Keep up the great work!

I'm 62 and have always preferred sitting cross legged and getting up with no hands, thus a 10. A lifetime cyclist, I just started doing a bit of weight lifting & calisthenics while my wife does her dance class. Last year a friend of hers gave me a ski lift ticket and I skied for the first time in 30 years. I was shocked that it only took about 20 minutes to get back in the groove. My target was four hours, and after three and a half I almost face planted on a dry patch (it was spring) and quit early with no injuries. I may try skating this year. Greatly enjoy your videos.

Aged 61, score 10/10, yoga and cycling. Will start to incorporate some weight training into the mix. Happy New year to you and yours.

I'm 62 and ride 6 hours about 95 km a week indoor or outdoor when weather is good. Overall I workout 8-10 hours a week riding and weight/gym training. I did not do this when I was working but gradually started, stopped and started again. I know I raised my VO2max 20 % since last year as the program I use to record power, speed and heart rate indicate a 20% increase in power and speed since last year at this time. Keep up the good fight. I enjoy a balanced ride / workout and pub routine. I also garden ... I love having fresh vegetables right from the garden.

Happy New Year Simon. Love your New Year's Day Triathlon. What a great way to start 2024. Chapeau! Yet another excellent video in the series. Glad you were able to work in my secret training weapon -- which is loads of SLEEP😊 At 61 I'm a 10/10 on the test, still cross trainig and mixing up my sports adventures all year. My absolute love is cycling, running and hiking, with backcountry Alpine Touring and skiing still a big passion in winter, although I do far less of that than I used to. I've used up quite a few of my nine lives already, so I've decided to dial that down a bit. Yoga, Pilates, and SUP are always in the mix, as well as the minimum weight training. These days if I could choose only one sport, without a doubt it would be riding my gravel bike -- long multi-day rides in beautiful Alpine settings. Good thing we never have to choose. And as the science shows, mixing it up is a very good thing.

Thanks for your videos Simon. I was pretty fit in my earlier life enjoying cycling, climbing, caving, running and hillwalking in all seasons but since coming late to fatherhood now find my time enjoyably (largely) absorbed in family life. Now in my mid-fifties I'm feeling aches and pains and the absence of some fitness, though I still "do a bit". I'm finding your videos inspirational for the motivation and fitness content but also the activity and adventure. I've a gravel bike on order (my boy is now big enough to ride my mountain-bike) and I'm looking forward to some adventurous times with him and for myself in the coming years. I'll try to keep up with him as long as I can. I got an 8 first try and a 10 on my second.

Incredible content my man, always informative and very professionally edited. Thanks for posting these.

Great inspiring stuff! At nearly 70 and similar age to you (but female!) I started with just running 40 years ago. But over the years I have mixed it up and know how cross training is sooooo important. I do Garmin training session e.g. intervals, tempos, hills, and longer easier runs. Have my own gym in a spare room, so do Chris Dorner's classes on KZfaq of strength, and mobility cum stretching, do rowing and indoor cycling, hiking, swim outdoors in summer in a nearby lake and the Loire (I live in France now), canoe on the Loire. I cycle tour with my husband, Budapest to home is our plan this year. I also do Western trail riding occasionally. And my latest thing is I plan to buy a Benpack hiking trailer as its 20 years since I backpacked ( on my honeymoon! ). So I can hike some GRs solo fully sufficient. I tend to do things seasonally. So no cold water swimming like you 👍. And VERY impressed at your hip mobility with cross legged to standing. That could be a goal for me for 2024 😬 But the Benpacker seems very exciting.🤞 I could see you using one..... ahnnh, forgot to mention snow shoeing as well😅.

Saw your KZfaq page last week and just watched the first nine of the New Old Athelete series while i was on my trainer. Well done and informative.

My watch tells me whitewater kayaking can be surprisingly aerobic, as can rock climbing, especially longer climbs. Also took up mountain biking a few years ago; aside from the fun parts in the movement and learning new skills, there's more weighting, unweighting, active balance and diverse positions than traditional cycling. It's the most aerobically challenging thing I do and it's become important to learn to moderate pace on longer, steeper uphills. One cool thing about mountain biking is that good quality suspension goes a long way toward restoring a sense of that lost youthful "bounce" or muscle/tendon elasticity. Finally, I took up running again a couple years ago after many decades away-- it's actually more fun than I'd thought, and I've done about 1500km so far. One thing I've noticed with age though is how hard it's becoming to "cross train". My body's training requirements to keep strong and fit for a given sport are getting increasingly more specific to that sport-- trying to continue with six or seven different sports in rotation is getting more challenging. I'm in my early 60's.

As a trainer I love this video and its message. Greatly enjoy this channel; it’s like watching a top gear variant on health and adventure.

59 very soon 🥴 walk 6 days & cycle on Sundays dumbbells every night for upper body. the penny has just dropped how i knew your voice (the north east news) 👍atb

Soon to be 54 and an avid trail runner. To me, simple, everyday tasks and chores at home are important cross training for me. Cleaning house and tending my garden combines gentle movement in multiple planes with functional flexibility and strength work. They also help reduce my stress by giving me a tidy home.

62 this year. 6000km on the bike last year, but work & weather are conspiring against any kind of consistency so far this winter. I totally buy into the 'mixing it up' approach though. Since Jan 1st have adopted a 30 min cardio regimen each morning, followed by a 2 min cold shower. Have started running again (better in the rain as you say) and do have a local swimming pool - sadly our river is unthinkable due to pollution. Thanks for yet another fantastic video Simon. Premium quality viewing experience and advice ! (Oh yes... the quick test was a fail.... gravity x residual midriff tipping the balance. Still.... a new challenge !)

Aged 51 and like you Simon, enjoy running, cycling and badminton on a regular basis. Not so much swimming though so won't be entering a triathlon any time soon. Scored 9 out of 10 (used a hand) Looking to introduce more strength and flexibility exercises in 2024 🙂

I'm loving this series. Great information and encouragement.

10 for the test. Hip flexibility plays a big part, and last year I started doing my daily meditation sitting cross legged on a yoga block. Not easy at first (remember to swap sides during), but it's meant I can now do the sit down and stand up test. Also experimenting with the Garmin watch coach to do a couch to 5k. Handy that it's built into a device I already own

Loving the videos mate they are inspirational. Great good safe and accurate honest advice. One activity some of your viewers might like to consider is dance. I’m a jive dancer cycling gym yoga & now I’ve had a new knee a year ago back to walking. Dance is great for the mind body balance social and stamina aspects of life post 60 or in my case 66. Keep them coming 👍👏

It's an excellent channel and very informative , at 64 I'm doing a lot of what you suggest . Cycling , walking, forest trail running and plus a couple of gym visits per week . So hopefully I'm on the right track .

love your videos

I’m a 53 year old full time secondary school English teacher. My weekly mix comprises of daily push-ups and yoga, a twice weekly weights class, a weekly sea swim and Parkrun; and in the nicer months, an evening ride with my local cycle club. About twice a month my husband and I do a 10 or so mile hike on Dartmoor or coastal paths. Five years ago I took up kick-boxing with my grownup daughter and do that two evenings a week (now a brown belt🎉). I have always been active and never really changed the level of activity, although the mix has altered over the years to more outside activities.

63 Female, 10/10. I run, and do CrossFit with a group half my age. It's a great mix of aerobics and weights.

Thank you for an interesting video. I agree that a mix of activities is essential. I am 73 yo and go cycling (MTB, road racing och ordinary cycling), Nordic skiing, kayaking and forestry work. We also have a dog who needs daily walk. If possible I train with a friend or my wife. Keep on moving!

Loving your content I turned 60 and having always exercised, Bike, weights, martial arts, jogging, Yoga, also interestingly on the life expectancy fact, go look in a grave yard and its full of people who passed on in there 70s upwards in the 18thC and 19thC or before.

Thanks for another great video and some good advice.👍🏻

I attend a Pilates class and I have done so for a number of years and I have just turn 70. Pilates has improved my flexibility, strength, breathing and balance which enables me to enjoy my Wild Swimming and Mountain Biking, especially exploring off road. Pilates has helped me in my daily life beyond words.

I'm 67, cycle, swim, run(elliptical trainer) and resistance train. my score 9/10, one hand to get up.

4:49 I'm 56, I mountain bike once a week and mainly specialise in Enduro which is great for upper body strength, balance and cardio. I also run twice a week which makes a big difference

Happy New Year. Following you, as we are the similar age and you are talking sense. Thank you

I’m 61. Keeping active since retiring is paramount. My Garmin keeps track of everything, including my Fitness Age….currently 51.5 yrs old.

Great series, keep up the good work 🚴🚴🚴

Great video. I’ve always understood we had two glide paths of decline. One path you have no choice or control over. The good news is that the first glide path is remarkably high up. The other glide path is the rate of decline you can affect through life choices. This is where maintenance of mind, body & soul at their highest level will pay off. Although always active, my biggest battle has been with the idea I’m becoming an old man. It’s a cultural projection where the norms of society try to drag you into the decline of waiting. The social norm is decay by inaction. My break-out from this state of mind was to join clubs or groups and go out with mixed ability groups. You soon find a new society where being as healthy as you can is normal. I’m no longer old, I’m experienced🎉

Hi Happy New Year, just did the first test , scored10 ,just got out of my chair and did it, posted on KZfaq my way of dismounting the bike, you need to watch it all or skip almost to the end😂

I’m 67 and only scored 8, and although I have really good core strength, injuries and major back surgery have played a part. That said I am going to work on flexibility which is never an issue on the mountain bike but in terms of all round flex around my hip flexors and knees I am not as bendy as I was years ago. I have just completed an outline for my 2024 training which has walking, swimming, cross trainer, weights and kettle bell workouts, stretching and core body sessions planned and finally riding both mountain and gravel bikes. I do feel the mountain biking adds a lot of whole body effort and a lot of the time you are not sat in one position but moving about, also it is great for developing automatic memory reactions and keeping spatial skills in good tune. Glad you prompted me to look at this issue and you a right about life expectancy my knee surgeon said exactly the same thing.

Sit down-stand up test--cannot do cross legged the whole way down or up, but can do hands free.

I’m 66 according to the test I scored a 9, but I’ve got a bad hip at the moment. What your videos do is, inspire me to do more. I still have a very active job but I will now get on by bikes more and out more. Great videos as always. Happy New Year everyone. Barry

Scored 9/10. In addition to swimming, running and cycling I started learning how to do a handstand a few years ago. I'm 60 and didn't want to develop the stooped back which comes from aging particulary if you are hunched over handlebars. I wanted something where I didn't need equipment or having to go to a particular place and could do anywhere at anytime. Handstands engage all the muscles in the back, shoulders, chest and core, everything you need to stay upright. I always trail run and stop to do a few handstands and cartwheels, it also makes the run more fun and interesting.

75, former IronWoman, took up surfing last year, that really pushes me to work on my strength, flexibility and mobility. Still cycling & swimming, walk/ runs BUT a flop on the sit to strand cross legged. Can deep squat to stand but not the other.

As a keen sportsman as i was growing up i then turned to running in my early 30s which really enjoyed now in my late 60s I do a lot of walking at pace and I go to the local gym , so I wonder if you could do a vlog on on that sort of thing , as really enjoy what i have seen on your vlogs so far

I can do the cross legged sit down stand up. I showed it to my yoga class about 1 years ago after watching Joanna Lumley doing it! I cycle, gym, yoga once or twice a week. I run not very often because I can easily get calf cramp. I will try more running this year starting this month. I’ve also started learning French as you suggested!

Ironically a cycljng crash means I cannot sit cross-legged (since age 15) but hope to live longer bc most other things are fine. I sm improving my diet, rest and strength approach thanks to these videos. Almost age 54 aiming for 110. 😬

Great channel,truly enjoy watching. I’ll be 69 in November and try to be as active as possible. I like cycling and running ( staying in around 5k distances ) swimming - not as much , it was always my Least fav in triathlons,maybe because I hate cold… forget cold shower. Regularly exercise on Peloton ( I like compact sessions 20-30 min with an instructor ) and lately I started flow yoga that is an amazing addition to the whole routine. I think should get more into strengthening type of exercise for sure. No problem scoring perfect 10 on your test as well. How are your knees feeling after badminton I’m curious? Used to play tennis for years and got into problems with mine. So I’m bit afraid to get in this type activity. Thx again for a great informative videos. Cheers

Have been working on the test for a year. I can score 8 at 81, and don’t consider it remotely possible to improve that. Nice work, You.

Great video great advice 8 for me knackered knees 😊

Just a quick observation on the test. This doesn’t necessarily work for people like me who have had joint replacements. The range of movement in the hip joint won’t allow me to sit cross legged. An alternative test is to sit a chair with arms crossed on the chest. Then stand up as many times as possible in in 30 seconds. The number of times one can stand up in this time will indicate level of mobility and strength etc

I don't think I'll bother with the sit down/stand up test as it would be bit dispiriting to learn I'm likely to die within six years. I think I'll just keep riding and boozing until my time comes.

Hmmmm.... I've had a hip replacement, so a bit nervous of doing that sit test!

55 and completed the challenge without assistance 😁👍

Sea kayaking. Getting out into the waters of West and North West Scotland is good all over exercise. I cant do the exercise of getting to the ground and up. One ankle is limited in range due to an old injury.

Aged 65; cycling, rock climbing, surfing, dog walking/rucking, weightlifting, wood chopping/shifting/stacking, gardening, sauna/coldplunge, all with a caveat; I probably don’t do enough overall due to fatigue and recovery

Over for a visit with son and spouse on the east coast of Scotland, put in some good walks seeing various sites, today did a 38 km road ride, a few trips to a Turkish Bath - amazing how so many won't just plunge into the cold pool. Your test - maybe I could manage with the assist of one hand but I'd need a month of intense physio to recover to do my "retirement job" of paid alpine ski patrol, if nothing happens I can ski all day but some days can be busy... Major braces for both knees to alpine ski or do woods work, other things maybe or maybe not depending on the strength of one leg (and muscle ability to aid stability). I'm old enough to have had polio then much later a knee operation not knowing that polio and latex gloves etc. do not mix - I have to keep working that one leg or lose muscle mass/strength within a week if I don't keep it up. All that mixed with Juvenile Rheumatoid Arthritis, Autism, ADHD and dyslexia - I need to keep going but have sort of learned to moderate the intensity most of the time 🤪🤷

Great information, i do whole body sitting exercises or Aqua exercises due to not being able to do lot of normal exercises because of the arthritis in my knee's, just got a revitive Knee machine to help the knees, the TENS pads that come with it are extremely helpful.

Brilliant informative video, thank you, struggling with a hip injury at the moment so I'll have a go at the test when it's better, keep up with the fabulous content, Happy new year.

As always a great video and I look forward to the rest of the series at a time and pace that makes sense for you, dont rush it. This was a polite nudge to actually mix in more training rather than keep putting it off. Back to the climbing gym, TRX workouts and body weight training for me. My sit score? 10/10 but its clear I need to do some movement and flexibility training.

No additional Activities. Running and lifting is enough. In summer I play disc golf badly with my brothers and son. I hike. But I tend to think running injuries come from the marathon bug. We're made to run 5k and 10ks. And yes, easier trails are better in general than harder surfaces.

Another super video Simon. What about kayaking? With all that flat water close by you have the perfect conditions. A surf-ski might be the ideal training boat.

Joining a circuit class a few times a week gives a variety of strength and cardio exercises and depending on the classmates you could also have competitive fun during the session

I tried what you demonstrated and got a a abdominal muscle spasm. Very painful. The only way is two hand assist. I'm 79.

I'm 63, run 3 times a week and do kettlebell based workouts twice. The latter help strength, balance and coordination between muscle groups.

Thanks great vidoes really inspire me. I do loads of walking about 6 miles a day. Have part time job delivering for supermarket so lifting and carrying. Scored 9 out of 10 but need to work cut the booze for jan see how it goes hopefully longer and want to get back into cycling and start running a bit again 63 now.

I've just turned 65 and in 2023 I exceeded 4000miles on road so happy with that. I also weight train twice a week with heavy weights. However I fail the test, need a hand down.

Just found your channel. I'm 67 and have been mountain biking for the past 18 months. Did the test. Was able to cross the legs and sit. Then I stood back up. So, 10 on that test. Do you have any recommendations for trail running shoes? I love 510s for riding. But they're not so great for running. They are basically the only shoe wide enough to fit. Thanks for the great content.

Thanks for these videos - I learned from them and feel a kinship with you, since I am now 66, and feeling the effect of aging on my training, particularly the loss of FTP and VO2 Max. Though, I’m primarily a cyclist, I try to go to the gym twice a week for weight training. I used to do Fairly light weights, that I could do 20, 30 or more some reps. However, I recently saw a couple different videos extolling the benefits of multiple sets of heavy-weight, low-rep training (3-5 sets of 3-5 reps) to reverse the loss of type 2 muscle fibers. While I have definitely felt the benefits, I wonder what you have encountered through experience or the literature, since the protocols don’t directly address the over-60 crowd.

Some pretty good stuff here, Simon! But a couple of nuances to consider: that cross-legged sit to stand test has had a lot of publicity and a similar one is the grip test. Both have been shown to correlate to longevity which has led some people to practice standing up from the floor (not a bad skill to have) and using grip training (again, not a bad thing to develop in and of itself) to increase lifespan. Unfortunately that won't work. Both (and several other tests like them) are proxy measures rather than direct measures. Higher grip strength is prevalent among people with more upper body strength & muscle mass while standing from cross-legged is an indicator of more strength in your lower body. But some people can't even sit on the ground with their legs crossed & they won't die sooner because of that. The emerging data is that the single biggest physical factor for a long lifespan is muscle mass and/or strength & unfortunately running, cycling, yoga & other sports don't really develop strength & muscle mass so it is really good to see you adding info on strength training. Another thing to consider (eg. cold water exposure but also other things within health & fitness) is that any time you read a scientific report that contains the phrase 'such and such may have benefits...' you need to insert 'or may not' (ie. such and such may - or may not - have benefits'). In other words, the authors are speculating and may (or may not) be imagining the things they have observed. And finally, we humans have been living for 70 years and more for a long, long time. The reason for the average life expectancy being around 40 was because so many children died before the age of three in the past. Once out of childhood most of us survived to way beyond 40. it could be argued that the current lack of fitness & health among elderly people is a radical departure from the the norms of human existence because before retirement pensions became common place we had to work a lot longer into old age than we do now & in the past that meant being physically active.

Another great vid Simon. @58 I got 10 out of 10💪🏽😀 Walking/hiking is so underrated, sadly we’ve moved from Dunoon back to Devon so no mountains but thankfully only a couple miles from Dartmoor😁 The cycling in central Devon is brutal, you can plan a route around the country lanes and rarely see traffic but some of the ramps are killers. The Gravel Bike is ideal as the lanes are rarely maintained! We get our Vit C, D, Zinc and Magnesium from Maddiet, UK sourced and Scottish made 👍🏽

Ok, I surprised my self with the sit down, stand up test. I was able to do it with outing assistance. I am wondering how indoor rock climbing/bouldering would rate for body stretch and flexibility exercise?

I'm nearly 54. And I scored a 9/10 at the sit and stand trial.

I've never been able to do the Test you demonstrate here, I need one hand to stand so that's 9/10. However, the sit to stand from a chair I can do 28 in 30 seconds which is way above what I should for 65 years old.

Wow, what a great video. Not sure if I am a 7 or 8 on the test, but do know need to improve. Does twisting round on the way up, or tucking feet further in once you put a hand or two down, count as a deduction?

Great job getting up and down off the floor with no hands. That’s phenomenal! The only activity I might add to your mix would be a sport like hockey, soccer, or tennis. Don’t they say that tennis players have the greatest longevity? You do have badminton tho which is good.

At 1:30 in I couldn't help but notice that there seems to be a lot of obesity in the UK now. That pack of cold water dippers looked more like what we see here in the U.S.A. these days.

Sit down/stand up? Not a chance. I managed to somehow tear an ACL - no way I can do that with my knee.

I am a 63 year old eye surgeon so sitting down a lot of the time unfortunately . 9/10 i am really stiff but hopefully will improve ? despite yoga and Pilates i find i am getting more stiff Probably a genetic component as well Hopefully not get worse c age

I used to do Martial arts maybe try a Karate class.

Running is good for bone density which cycling isnt the best

May i ask what trainers you use for trail running as they look quite stable

Living 70+ years was very common even in ancient times. Reductions in infant mortality and treatment of infectious disease are almost solely responsible for any increase in longevity in the modern era.....not diet and exercise.

IMO that's a silly test. My knee hurts so I can't do that at all. I can still lift weights (just no squats) have a healthy body weight (low fat%) and even ride my bike (running is out though apart from a short sprint to catch the bus). So I am curious to see what THAT study says and in how much that is due to correlation or causation. I mean getting older in itself raises my chance to die in the next 6 years.

55 and I can get down quite ungracfully and have to un cross my legs to get up (no hands). I'll start to get my affairs in order 😳

I went 3 miles and got exhausted but also I'm at 5000 elevation 😢

..and of course walking a border terrier!

ZONE CONFUSION. You suggest HIIT training should be “a bit below flat out.” What does that mean? Then you say it should be Zone 4 which most people define as 80 to 90 percent max HR. Is that a bit below max? I wouldn’t say so. Then you say Aerobic Efficiency Training is done in Zone 2 and define it as 75 to 80 percent max. But Zone 2 is generally defined as 60 to 70 percent. 75 to 80 percent is the upper range of Zone 3. Please be more accurate and consistent with your definitions. It’s hard enough to decide what is best from all the conflicting advice out there. While Peter Atilla’s exercise advice gets high marks, much of the rest of his advice when it comes to nutrition and other things is not worth following.

Sitting down cross legged 🤔 how do u do that 😅52yr ive got some work to do there 5to 6ish 👍😅