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Regular exercise is essential for better living, at any age, and can adapt to different stages of life.
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The passing of time should not be fought, but accompanied with awareness, movement and care of one’s body.
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Inspirational models, such as Dick Van Dyke, show that training can be an act of autonomy, vitality and personal challenge.
Everyone has their own role models—someone they’d like to become, the kind of person they aspire to be, the book they dream of writing. These are powerful personal references. They act like beacons, helping guide us through life.
I’ve decided that my beacon—at least as far as the IRS is concerned—is Dick Van Dyke. Maybe the name doesn’t ring a bell, but unless you’ve been living in a cave for the past… 70 years, you’ve seen him. He danced across London rooftops with Mary Poppins and sang with animated penguins.
He was born in 1925. And now, in 2025, he’s about to turn 100. One hundred. And get this—he still trains every day. Not to become a bodybuilder or crush a 10K. He trains to live better. Or in his case, to keep living well. Which, let’s be honest, is a pretty rare goal to be chasing at that age.
As he puts it:
AT 30, I WAS TRAINING TO LOOK MY BEST. AT 50, TO BE FIT. AT 70, TO AVOID BEING BEDRIDDEN. AT 80, TO LIVE WITHOUT ASSISTANCE. NOW, AT 99, I DO IT OUT OF SHEER CHALLENGE.
Just to see if he can still do it. To be able to say, “I’m still here, and I’m training.” That’s why I want to be like Van Dyke. Because he gets something a lot of people miss: movement is fuel. It’s gas in the car of life. Don’t move, and you stall. Keep moving, and you keep going.
And let’s be clear—this isn’t superhero stuff. This is regular person stuff. Stuff for people like you and me.
Time isn’t the enemy—it’s a reminder
Your body changes. Of course it does. It’d be weird if it didn’t. By your 30s, you start losing muscle mass. Recovery after a run gets slower. Your joints start talking back when you tie your shoes or take the stairs. And one day, you get up from the couch and hear yourself say, “Oplà.”
You’ll remember that moment forever. And it can teach you one of two things—totally opposite lessons:
“Welp, I’m getting old.” or “Okay, time to take action.”
Because there’s always something you can do. It’s not inevitable decline. It’s a transition. And like any transition, you can go with it—or get dragged by it.
So what’s the difference-maker? Training. But the smart kind.
Every age needs its own kind of training
In your 20s, four hours of sleep, pizza for dinner, and a quick sprint can make you feel like a Greek god.
In your 30s, you start to realize warming up isn’t just for wimps.
By 40, your body starts making noises. Little ones at first. Then more. Then it sounds like a haunted house every time you stand up.
But here’s the good news: you can adapt. Training doesn’t have to be hardcore. It just has to be smart.
In your 50s, it’s less about chasing a personal best (though, let’s be honest, you’ll still try sometimes). It’s more about steady, intentional movement—staying strong and staying mobile.
In your 60s, the focus shifts again. It’s about balance, avoiding aches, and just feeling alive. Like oiling the hinges of a door—you help it last longer, and it opens better. That “oil” is using your body. Smartly, but consistently.
Training doesn’t just extend life—it improves it
Some people train for races. Some for weight loss. Some just want to climb stairs without wheezing like they’re scaling Everest. And some train to stay in control. To pick up a grandkid. Carry groceries. Get off the couch without fearing they’ll sink into it like a beanbag that’s given up.
The muscle you build today? That’s tomorrow’s safety net. The heart you challenge now? That’s what’ll carry you forward.
Training, once you’re past your twenties, is like putting money in a savings account. You’re investing in future you.
How to move between 35 and 60 (without breaking yourself)
At 35, it all still feels easy. But that’s when the real choice starts: do you want to keep feeling good in 10 years? Then mix it up.
- Run a little. Lift a little (no need to bench press a car—10kg done right is plenty).
- Try some bodyweight exercises. Throw in yoga for balance.
- Stretch. And—seriously—rest. Real rest.
At 45, you start to value flexibility. Not just physical—mental, too. You can’t do everything like before. But you can do it better. With more focus. More awareness. You realize your energy isn’t limitless, so you spend it wisely.
By 55, your 5K time doesn’t matter as much. What matters is whether your back hurts.
And at 60, you realize Pilates isn’t just for influencers with cute mats—it’s your spine’s new best friend.
It all comes down to balance. Find something you enjoy. That feels good. That doesn’t drain you but refuels you. Something you want to keep doing. Not something you dread like a dentist visit with no anesthesia.
Forget “I have to”—go for “I need this because it feels right.”
Time passes. But you decide how to spend it
It’s never too late. Some folks start running at 50 and fall in love with the grind. Others discover power walking at 60 and get more toned than they were at 30. And yeah, some train every morning at 99—just like Dick Van Dyke.
So no—age isn’t an excuse. It’s just a variable. A clue that helps you figure out how to move. Not if you should move. And let’s be real: working out makes you feel alive. Like that moment Van Dyke sang with Chris Martin, in a Spike Jonze video.
(Go watch it. You’ll cry. Fair warning.)