The concept of the ‘Centenarian Olympics’ involves training and preparing yourself to achieve an active and independent lifestyle even at the age of 100!

Unlike the traditional Olympics focused on winning medals, the Centenarian Olympics are a personal challenge against the natural decline of the body with age. The idea originated from a podcast where Canadian-American doctor and longevity expert, Dr Peter Attia, discussed his plan to stay fit and independent by creating a list of activities he wants to be capable of at 100 and then training accordingly. The focus is on building strength, flexibility, and endurance to cope with the physical challenges that come with age. 

The goals of the Centenarian Olympics revolve around preparing yourself to maintain an active and independent lifestyle throughout your older adult life, whether you hope to live to 100 or not. This concept emphasises the importance of staying healthy, strong, and agile, enabling individuals to continue performing everyday tasks with ease.

Training for the Centenarian Olympics involves a tailored approach, where participants engage in exercises that mimic daily activities such as carrying groceries, lifting suitcases, and getting up from the floor with minimal support.

These exercises not only build physical strength and flexibility but also enhance endurance and overall well-being. The aim is not just to live longer but to thrive and enjoy a high quality of life even in old age, challenging the notion of age-related decline and promoting proactive measures for healthy ageing.

Participating in the Centenarian Olympics offers many benefits for those aiming to maintain an active and independent lifestyle as they age. By engaging in targeted training and exercise routines, participants can enhance their physical strength, flexibility, and endurance, improving their overall health and well-being. Additionally, the Centenarian Olympics instil a sense of purpose and motivation, encouraging you to stay focused on your health goals and remain actively engaged in life well. 

Staying active and maintaining muscle mass are crucial aspects of healthy ageing, as they play a significant role in maintaining independence and overall well-being as we grow older.

Research has consistently shown that regular physical activity can have numerous benefits for older adults, including improved cardiovascular health, better balance and coordination, reduced risk of chronic diseases such as diabetes and osteoporosis, and enhanced mental well-being. Experts emphasise the importance of engaging in a combination of aerobic exercise, strength training, and flexibility exercises to maintain muscle mass, bone density, and joint mobility. 

Additionally, staying active has been linked to a lower risk of falls, fractures, and disability, leading to a higher quality of life in later years. 

If you’re an older adult who feels that you need some help with exercising, especially if you have concerns about injury or worsening health conditions, it’s important to know that you’re not alone. 

At Move for Better Health, we’re here to support you every step of the way. Our team of healthcare professionals, including Exercise Physiologists and Physiotherapists, are experienced in working with older adults, and are able to help!

We provide personalised advice and guidance to help you overcome your concerns and develop effective and enjoyable exercise routines. Starting with gentle exercises and gradually increasing intensity and duration under our guidance can provide reassurance and ensure that your exercise program is safe and beneficial. 

How to get started?

If you’re not sure where to start your journey towards the Centenarian Olympics, try seeing one of our Exercise Physiologists or Physiotherapists for an initial assessment. They can help provide guidance and advice on how to work around any existing health issues you may have, and get the most from your training routine.

If you feel ready to start an exercise program now, we encourage you to complete the Fitness Forecaster. The Fitness Forecaster program benchmarks your current strength and fitness levels, and helps you understand how well prepared you are for the physical requirements of your future decades. This allows you to understand the strength and fitness trajectory you’re on, whether that lines up with the goals you’ve set for yourself, and if not, what you need to do differently. 

The Fitness Forecaster consists of 2 face to face sessions with an Exercise Scientist. The first session is a fitness and strength testing session, approximately 60 minutes long (however, you’ll only be exercising for about 20 minutes of that time). This testing includes an aerobic fitness test and 4 strength tests benchmarked against your age and gender. The aerobic fitness test lasts about 10-15 minutes, and while it gradually becomes more challenging, it is not a maximal effort. This test will get you to approximately 70-80% of your maximum heart rate which will make you feel like you are breathing harder but it shouldn’t feel uncomfortable.

The strength tests require you to try as hard as you can so long as you can perform them pain free. However, these tests generally do not last any longer than 30 seconds. The second session is a coaching session to help you interpret your results and plan your future exercise regime. You will also receive a report of your results and recommendations!

You can read more about the Fitness Forecaster program here. To book, contact iNform Health & Fitness Solutions on (08) 8431 2111 or Move for Better Health on (08) 8373 5655.

If you have a painful problem that is preventing you from exercising regularly or getting started, you should start with seeing one of our Physiotherapy team for an assessment and treatment first. 

You can contact us however is most convenient for you! 

• Phone us at Malvern (08) 8373 5655, at Magill (08) 7078 0303 or at Glenelg (08) 8295 1294 
• Use our Online Booking Gateway (available 24/7) to choose your appointment time
• Drop in to see us in person
• Email us on info@moveforbetterhealth.com.au