{"id":470913,"date":"2026-05-06T07:57:19","date_gmt":"2026-05-06T07:57:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/470913\/"},"modified":"2026-05-06T07:57:19","modified_gmt":"2026-05-06T07:57:19","slug":"im-99-and-train-six-days-a-week-heres-everything-i-do-to-stay-strong-and-mobile-2","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/470913\/","title":{"rendered":"‘I\u2019m 99 and train six days a week \u2013 here\u2019s everything I do to stay strong and mobile’"},"content":{"rendered":"

99-year-old Shirley Goldman is living proof that exercise is the key to a longer, healthier life. With seven months to go until the great-grandmother turns 100, she still wakes up at 5am and trains every morning \u2013 and she puts her health down to staying active. \u2018I\u2019ve exercised my whole life,\u2019 she tells Women\u2019s Health UK. \u2018As a little girl, I was always playing catch, basketball or running<\/a> around. In my adult years, I played golf, volleyball and tennis for over 30 years. Activity has always been a part of who I am.\u2019 <\/p>\n

Exercise has been a constant, but what that looks like has evolved over time. While sport defined her early adulthood, she switched to strength training<\/a> at 95 with the guidance of a physical therapist and fitness trainer. She doesn’t track any health metrics, but she says she doesn’t need to: \u2018My doctor told me to “Keep doing whatever you\u2019re doing.” That\u2019s enough motivation for me.\u2019 Below, Goldman shares how she stays active at 99, and her advice for getting started. <\/p>\n

1. I rely on convenience and support from professionals to get started\"senior<\/p>\n

Encore Luxury Living<\/p>\n

I began going to the gym as soon as I moved into Encore Luxury Living<\/a> in New York in July 2022. I\u2019m not someone who can sit still, so having a beautiful gym<\/a> right downstairs made it easy. I\u2019ve always believed in keeping busy and staying active, and the convenience and support here inspired me to jump right in.<\/p>\n

Training here was my first time doing more structured gym workouts. I learned by taking my time on each machine<\/a>, focusing on proper form, and listening to my body. I also work with our physical therapist and fitness trainer, who help with balance, posture<\/a> and recovery, so I always feel supported.<\/p>\n

2. I warm up with cardio<\/a><\/p>\n

I work out five to six days a week at Encore Luxury Living in the early morning around 9am, dedicating about an hour to each session. I begin with cardio, usually 20 minutes on the bike to warm up and get my heart rate moving. After that, I do light strength training with three-to-four-pound weights, focusing on my arms.<\/p>\n

I like to focus on strengthening my arms because upper-body strength is essential for maintaining independence at my age. Strong arms help me safely push myself up out of a chair, steady myself while walking, and handle everyday tasks with more confidence. I’ve found that keeping my arms strong directly improves my mobility and overall sense of security. To train them, I use resistance<\/a> equipment, including bands and various machines, for mobility<\/a> and muscle strength.<\/p>\n

3. Besides strength, I prioritise posture and balance for longevity\"senior<\/p>\n

Encore Luxury Living<\/p>\n

I strength train to build muscle to protect my joints and bones, but I also work with a physical therapist twice a week on posture and balance. These sessions usually include gentle core-strengthening movements, posture alignment work to keep my shoulders, back and spine tall, and controlled stepping exercises. I also practice light balance drills, such as standing on one foot with support. All of these exercises help me stay stable, upright, and confident in my daily movements.
<\/p>\n

I\u2019m proud that my posture has always been good. In fact, my teacher used to have me walk around the classroom because my back was so straight, but staying active helps me maintain it. I don\u2019t need chairs with arms; I sit straight up. <\/p>\n

Beyond that, I meet with our certified fitness trainer twice weekly for post-workout recovery like massage and a massage gun treatment \u2013 these help me to prevent injury.<\/p>\n

4. I tailor my nutrition to longevity<\/p>\n

I\u2019ve always believed a sensible, balanced diet (not cutting anything out but focusing on healthy foods) is important for longevity. I avoid over-processed food and focus on getting all my micronutrients (the vitamins) and macronutrients (protein, carbs and fat). Overall, I watch what I eat, but I do sometimes have the odd treat \u2013 I just try not to overdo it.<\/p>\n