Why people should go to the gym as they get older

Borneo Post

04-05-2025

The columnist exercising at the gym. He tries to visit the gym at least three times a week.
(May 4): About thirteen years ago, I began experiencing a persistent headache that lingered for months, causing considerable discomfort. Frustrated after months of ineffective self-medication with Panadol, I finally decided to seek professional medical advice.
The doctor assured me that there was nothing fundamentally wrong, but emphasised that I needed to break free from my sedentary lifestyle. I protested, explaining that my role as a regional manager for a public-listed investment company required extensive travel across East Malaysia, visiting branches and clients to train staff and promote sales. However, the doctor pointed out that such travel, while hectic, did not equate to an active lifestyle. He recommended that I embark on a structured fitness routine, suggesting that I work out seriously at a gym for at least thirty minutes per session, three times a week.
Still battling the persistent headache, I decided to heed his advice. I signed up for my first gym membership at Le Meridien Hotel's Fitness Centre and devised a workout schedule, guided by fitness videos on YouTube.
Committed to the plan, I followed my routine religiously. Within months, the headache gradually subsided. I also began noticing remarkable improvements in my physique compared to a few months earlier, validating the old adage, 'No pain, no gain.'
Over time, my body underwent a noticeable transformation. I gained muscle mass, sculpted a more toned physique, and built a fuller chest along with more prominent biceps and triceps. While I have yet to achieve a six-pack, my belly is much smaller compared to those of many my age and even younger. Since then, regular gym workouts have become a permanent and rewarding part of my lifestyle.
As we age, our bodies naturally undergo changes that affect strength, flexibility, balance, and overall health.
These changes, while inevitable, can be significantly slowed or even partially reversed through consistent physical activity. Among the most effective ways to maintain and improve health in later years is regular exercise in a gym environment. While daily walks or household chores offer some benefits, structured workouts at the gym provide a comprehensive approach to fitness that many older adults tend to overlook.
Ageing is commonly associated with a decline in muscle mass (sarcopenia), bone density (osteopenia or osteoporosis), metabolism, and joint flexibility. These physiological changes increase the risk of falls, fractures, and chronic illnesses such as diabetes and heart disease, greatly diminishing quality of life. Regular gym workouts help counter these effects. Strength training, a core element of gym routines, is particularly crucial. As we grow older, diminishing muscle mass leads to reduced strength and endurance.
Lifting weights or using resistance machines helps preserve and rebuild muscle tissue. Cardiovascular exercises such as treadmill walking, cycling, or elliptical training enhance heart health, boost energy levels, and improve lung capacity. Flexibility and balance exercises, including stretching routines or yoga classes often available at gyms, contribute to fall prevention and support smoother mobility.
For individuals entering their fifties, sixties, and beyond, a well-rounded gym programme should encompass strength training, cardiovascular exercise, and flexibility or balance work. Strength training should be undertaken two to three times a week, focusing on major muscle groups such as the legs, arms, back, chest, shoulders, and core. Machines are often safer for beginners than free weights, as they offer greater control and minimise injury risks. Exercises such as leg presses, seated rows, chest presses, and assisted squats are excellent starting points. Beginning with one or two sets of 10 to 15 repetitions using light to moderate weights, and gradually increasing the load as strength improves, is advisable.
Cardiovascular exercise should be performed three to five times a week, aiming for a minimum of 150 minutes of moderate-intensity activity weekly. This routine could be achieved through 30-minute sessions five times a week or broken into smaller, manageable segments. Treadmill walking, stationary cycling, and water aerobics are excellent low-impact, joint-friendly options.
Flexibility and balance exercises should be incorporated daily or at least three times weekly. Stretching the hamstrings, shoulders, calves, and back helps maintain range of motion, while yoga or Tai Chi classes can significantly enhance balance, coordination, and flexibility, thereby reducing the risk of falls. It is important for older adults to listen to their bodies and adapt exercises when necessary. If a movement causes pain beyond normal muscle soreness, it should be modified or avoided. The aim is not to achieve a bodybuilder's physique but to maintain independence, vitality, and functional fitness.
The frequency and duration of gym sessions should be tailored to individual health status and fitness goals. However, for general health and maintenance, attending the gym three to five times per week is an excellent benchmark. This frequency balances all critical components, including strength, cardio, and flexibility, while allowing the body sufficient time to recover.
Each gym session should last between 45 and 75 minutes. A typical session might include ten minutes of warm-up with light cardio and dynamic stretching, followed by 30 to 40 minutes of strength or cardio training (on alternate days), and concluding with 10 to 15 minutes of stretching and cool-down. This structure maximises the benefits of exercise while minimising the risk of injury. Consistency is more important than intensity; regular, moderate workouts yield better long-term results than sporadic, high-intensity efforts. Recovery days are crucial, particularly for older adults, as muscles require longer periods to heal and rebuild.
While gym workouts offer countless benefits, some individuals are tempted to seek shortcuts through performance-enhancing drugs such as anabolic steroids. This practice is highly discouraged, especially among older adults. Although steroids may initially offer the promise of increased muscle mass and strength, the long-term health risks far outweigh any short-term gains. Steroid use disrupts the body's natural hormone balance and can lead to severe complications, including liver damage, heart disease, high blood pressure, and elevated cholesterol. In men, steroids can shrink the testicles and reduce sperm production; in women, they can cause menstrual irregularities and masculinising effects. Psychological effects such as mood swings, aggression, and depression are also common.
For older individuals, whose bodies are already more vulnerable, the risks are magnified. Steroid use may exacerbate existing conditions or trigger new, serious health problems. The pursuit of youthfulness or a sculpted physique should never come at the expense of overall health. True fitness is about feeling better, moving better, and living longer, not about chasing quick fixes. A steady, natural, and disciplined approach to fitness remains the safest and most sustainable path.
One common deterrent for older adults considering the gym is uncertainty about what to do. In this regard, the guidance of a personal trainer can prove invaluable. A certified trainer with experience working with older adults can assess fitness levels, medical history, and personal goals to create a tailored workout programme. They can also demonstrate correct form, ensuring exercises are performed safely and effectively. Moreover, personal trainers provide motivation and accountability, key factors for long-term commitment. As fitness levels evolve or health conditions change, trainers can adjust routines accordingly.
Although hiring a trainer entails additional expense, it is a worthwhile investment in one's long-term health and wellbeing.
For those unable to afford a personal trainer, there is a wealth of free or low-cost resources available online. YouTube offers thousands of fitness channels tailored for older adults. Channels such as 'Fitness Blender,' 'Senior Fitness with Meredith' and 'HASfit' provide structured routines with clear instructions and adaptations for different ability levels. While these resources cannot offer real-time corrections like a trainer, they are an excellent way to learn proper techniques and maintain motivation.
When relying on online sources, it is important to choose instructors with certified fitness credentials and to follow programmes specifically designed for seniors. Starting slowly and modifying exercises as necessary is key. Writing down a weekly gym schedule based on these resources can also help to establish discipline and treat each session as an essential appointment.
Beyond the physical benefits, the gym also offers important social advantages. For many older adults, it serves as a welcome social outlet and provides a sense of routine. Loneliness and isolation are common issues in later life, and being in an environment where others are working towards similar health goals can be uplifting. Many gyms offer group classes specifically for seniors, combining effective workouts with fun, social interaction.
Exercise also stimulates the release of endorphins, the body's natural mood enhancers. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve sleep, enhance memory, and even slow cognitive decline. In short, the gym becomes a place not just for physical, but also mental rejuvenation.
Ageing is an unavoidable part of life, but how we age is largely within our control. Regular exercise, particularly in a structured environment like a gym, can dramatically improve physical health, mental wellbeing, and overall quality of life for older adults. By following a balanced workout routine incorporating strength, cardio, and flexibility exercises, and by committing to a consistent schedule, individuals can maintain their independence and vitality well into later years. Whether through the help of a personal trainer or guided YouTube videos, there is no excuse not to learn how to exercise properly and safely. Most importantly, one must resist the temptation of dangerous shortcuts such as steroids. The best time to start going to the gym might have been years ago but the second-best time is today.
Footnote
Dr Richard A. Gontusan is a Human Resource Skill Training and Investment Consultant. He believes in the adage, 'No Pain, No Gain.' His views expressed in this article are not necessarily the views of The Borneo Post.