• Embarking on your fitness journey at any age

In a world where social media glorifies youth and fitness, it’s easy to feel that starting a fitness journey is something reserved for the young. However, fitness is far more than a trend or an aesthetic pursuit – it’s a cornerstone of health, vitality, and longevity. 

The question remains: is it ever ‘too late’ to start prioritising your physical well-being? The answer is a resounding no. Regardless of age, taking that first step towards an active lifestyle can transform your health and quality of life in profound ways.

While age-specific guidelines for exercise exist, they are far from restrictive. Fitness isn’t about competing with others; it’s about improving your personal well-being, step by step. From teenagers discovering their physical potential to seniors seeking to enhance mobility and vitality, there’s a fitness path for everyone. With the right mindset, tailored guidance, and a commitment to self-care, you can embrace a healthier lifestyle at any stage of life.

Whether you’re 18 or 80, the most important decision is simply to start. With patience, persistence, and the support of fitness professionals, it’s never too late to prioritise your health and unlock the countless benefits of staying active.

The benefits of fitness extend far beyond physical appearance. Regular exercise improves cardiovascular health, strengthens muscles, boosts mental well-being, and enhances overall quality of life. These advantages are not exclusive to any age group – they are universally attainable. 

For seniors, physical activity can improve balance and reduce the risk of falls, while for middle-aged individuals, it can combat the onset of chronic conditions like diabetes and heart disease. Even for beginners in their later years, exercise offers an opportunity to regain energy, flexibility, and confidence.

Starting a fitness journey later in life may come with unique challenges, but it also brings unparalleled rewards. The key lies in setting realistic goals, focusing on activities that suit your body’s current capabilities, and staying consistent. 

Whether it’s walking, swimming, yoga, or strength training, every movement counts. With gradual progress, you can build a fitness routine that promotes long-term health and happiness, proving that age is never a barrier to transformation.

If you’re new to fitness, the idea of starting might feel overwhelming, but you’re not alone. Thanks to the abundance of resources available online, from beginner workout guides to instructional videos, taking that first step has never been easier. Don’t hesitate to reach out to a friend for support or encouragement; having a workout buddy can make the journey more enjoyable and keep you motivated. 

‘Better late than never’

To shed light on the topic, Brunch reached out to fitness professionals, who emphasised that no matter where you were in life, now was the perfect time to begin moving. They shared insights on how starting ‘late’ was not a limitation but an opportunity to embrace health and wellness in a way that worked for you.

Whether it’s taking a brisk walk, joining a fitness class, or following simple home exercises, starting small is the key. With a little guidance and a lot of determination, your fitness journey can be one of the most rewarding decisions you will ever make.

“Better late than never – there’s no such thing as being too old to learn,” said Smkya Chief Executive Officer (CEO) and Head Coach Samaakhya Gajanayake, a decorated national athlete. She believes that the perception of fitness being tied to youth is a limiting mindset that needs to change. 

“At different stages of life, we learn differently. What you learn in Grade 1 is not what you’ll learn at higher education levels – it’s the same with fitness. Wherever you are in life is the perfect place to start,” she asserted. 

Gajanayake emphasised that the hardest part of the fitness journey was overcoming your own assumptions. “People think that someone like me, with a fitness lifestyle, must only work out and eat vegetables. However, that’s not the case – it’s about balance. Fitness doesn’t have to look the same for everyone and it certainly doesn’t always mean going to the gym.” 

For her, fitness is any movement that improves your health, whether it’s a dance class, a brisk walk, or a yoga session.

Her favourite piece of advice for beginners reflects her belief in the power of action: “You don’t need to be great to start; you just need to start to be great.” By letting go of assumptions about age, ability, or what fitness ‘should’ look like, anyone can take the first step towards a healthier lifestyle.

‘Not a one-size-fits-all approach’

“Fitness isn’t one-size-fits-all; it evolves with your age and lifestyle,” shared seasoned personal trainer Sulochana Dilhan, highlighting the unique benefits and considerations for middle-aged adults and seniors embarking on their fitness journeys. 

“For middle-aged adults, maintaining muscle mass and bone density becomes a priority, alongside improving balance, flexibility, and reducing the risk of chronic diseases. Regular exercise at this stage can also significantly boost energy levels and mood.” 

He advised this age group to gradually increase workout intensity to avoid injuries and focus on flexibility and balance. For those seeking extra guidance, working with a personal trainer can help develop a safe and effective routine.

As for seniors, Dilhan underscored the profound impact exercise could have on their quality of life. “Regular physical activity helps maintain independence and mobility, reduces the risk of falls, improves cognitive function, and supports the management of chronic conditions.”

For seniors, he recommended starting with low-impact exercises and gradually increasing intensity, all while focusing on balance and safety. “Consulting with a doctor before beginning a new exercise programme is crucial to ensure it aligns with their health needs.”

No matter your age, Dilhan stressed that the key to a successful fitness journey was tailoring it to your body’s needs. “Fitness is about moving in ways that support your health and longevity, whether it’s strength training, yoga, or a simple daily walk.”

Fitness trainers and experts unanimously agree on one thing: the most important step is to simply get started. However, they also stress the importance of addressing potential risk factors, especially if you have pre-existing health conditions. The key lies in taking the necessary precautions and tailoring activities to your individual needs.

Much like other aspects of life, beginning a fitness journey while managing health issues requires careful planning and guidance. Consulting with a healthcare provider or fitness professional can help you design a routine that supports your goals without compromising your safety. With the right approach, fitness becomes not just an option but a powerful tool to enhance your health and well-being, regardless of your starting point.

‘Fitness is a marathon, not a sprint’

“Age is just a number when it comes to starting your fitness journey, but it’s important to approach it the right way,” said fitness expert, personal trainer, and hockey coach Harin Wijesekara. He emphasised that taking a safe and structured approach was crucial, regardless of whether one was a beginner or returning to exercise after a long break.

“There are simple but essential steps you can take to ensure you’re not putting yourself at risk,” Wijesekara shared. “If you have any health concerns, always start by getting medical clearance. From there, begin slowly and build intensity gradually; there’s no rush to hit peak performance.” 

He highlighted the importance of learning proper form and technique to avoid injuries and listening to your body to prevent overexertion.

“Staying hydrated is another key point, so invest in a reliable water bottle and keep it with you during workouts. Comfortable, appropriate workout clothing also makes a big difference, and there are brands that offer options that cater to all ages and body types.” 

For those just starting out, Wijesekara recommended working with a personal trainer to develop a customised, safe routine.

He added: “Most importantly, don’t push yourself too hard, too quickly. Fitness is a marathon, not a sprint. Start where you are, use the resources available to you, and celebrate every bit of progress you make.”

Your fitness journey is not defined by your age but by your willingness to take that first step. As these experts have shared, starting at any stage of life is possible and beneficial, with countless physical and mental health rewards awaiting you. Whether it’s improving strength, boosting mood, managing chronic conditions, or simply gaining more energy for daily life, the journey is worth it.

Remember, fitness isn’t about perfection or comparison – it’s about progress and prioritising your well-being. With the right mindset, tailored guidance, and a commitment to consistency, you can create a routine that suits your lifestyle and goals. 

Start small, listen to your body, and embrace the process. After all, as one expert aptly put it: “You don’t need to be great to start; you just need to start to be great.”

A quick to-do list to start on your fitness journey 

Important: This is intended as a casual guide only. It is always essential to consult with a doctor before embarking on any fitness regimen to ensure your long-term health. 

• Set clear goals
• Define SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound
• Create a balanced routine
• Combine cardio, strength training, and flexibility exercises
• Aim for at least 150 minutes of moderate activity per week
• Start slowly
• Begin with shorter workouts (15-30 minutes) and gradually increase intensity
• Prioritise rest days to avoid injury
• Make exercise a habit
• Schedule workouts like appointments
• Find your best time to exercise (morning or evening)
• Track your progress
• Use fitness apps or journals to monitor workouts and achievements
• Stay hydrated and eat well
• Drink plenty of water and focus on a balanced diet rich in fruits, vegetables, and proteins
• Join sports clubs or classes
• Participate in group activities for motivation and fun
• Explore local sports clubs to meet new people and stay engaged