Turn Back the Clock: The Age-Defying Edit

We often talk about exercise as something we do.

But new research suggests it’s something we build — slowly, steadily, and with powerful long-term effects on how we age.

A long-term study following older adults enrolled in a community-based exercise programme for at least one year (and in many cases, more than five years) set out to answer a simple but important question:

👉 Can sticking with regular exercise slow the physical decline we usually expect as we age?

The answer was a clear and encouraging yes.

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🔬 What normally happens as we age

As the years pass, two key areas tend to decline:

• Cardiorespiratory fitness — how well the heart and lungs work

• Muscle strength — essential for balance, mobility and independence

These changes aren’t just about fitness scores. They’re closely linked to:

• Greater risk of falls

• Reduced confidence and mobility

• Difficulty with everyday tasks like walking, climbing stairs or carrying shopping

• Loss of independence and quality of life

For many people, this decline feels inevitable.

But this study tells a different story.

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💡 What the research found

Older adults who stayed enrolled in the exercise programme experienced outcomes that were far better than typical ageing trends would predict.

✨ Slower decline — or even improvement — in fitness

• In men, aerobic fitness declined much more slowly than expected

• In women, aerobic fitness actually improved over time, rather than declining

✨ Muscle strength was preserved — and often regained

• Strength losses were reduced in both men and women

• In many women, strength levels improved instead of falling

✨ This wasn’t elite exercise or short-term intervention
Participants were everyday older adults, not selected for being especially fit or free from health conditions.
They took part in regular, supervised exercise in a community setting — just like Move it or Lose it® classes.

That’s what makes these findings so powerful.

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🧠 The real takeaway: consistency beats intensity

This research delivers a reassuring message:

👉 You don’t need to push harder. You need to keep going.

The benefits weren’t driven by extreme workouts or short bursts of motivation.
They came from consistent participation over months and years, supported by instructors and surrounded by a community.

This kind of long-term movement helps people maintain the physical capacity needed for:

• Walking confidently

• Getting up and down from chairs

• Carrying shopping

• Staying independent for longer

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💚 Why this matters for Move it or Lose it

This study reinforces the vital role of community exercise programmes — and the instructors who lead them — in supporting healthy ageing.

Move it or Lose it® classes don’t just deliver exercise.
They provide structure, encouragement, accountability and connection — the very ingredients that help people stick with movement for life.

And that’s where the real age-defying magic happens.

👉 Use our Class Finder
Simply enter your postcode to see Move it or Lose it® classes happening in your local area — led by trained instructors who understand how to support you to move well, safely and confidently as you age.

Whether you’re starting out, returning to exercise, or looking for a friendly community to keep you consistent, there’s a class waiting for you.

Because when it comes to ageing well, the best exercise is the one you stick with.