Ageless Energy: Debunking the Myth of Age-Related Decline

Is slowing down inevitable as we age? Maybe you’ve found yourself somewhat breathless after walking up a flight of stairs that you used to take at a sprint. Or you’ve forgotten where you left your keys—again. Did you tell yourself, “I’m getting older; this is just what happens”? Or maybe you joked that as you’ve gotten older you’ve developed CRS (can’t-remember-stuff). Many of us accept the notion that slowing down—physically and mentally—is an unavoidable part of aging. But is it really? Well, not in my world. And it doesn’t have to be in yours either.

The Myth of Inevitable Decline

It’s true that as we age, our bodies and brains undergo changes. But guess what: much of the “slowing down” we associate with aging isn’t an inevitable biological process. Instead, it’s often the result of decreased activity and stimulation. In other words, we’re not slowing down because we’re getting older; we’re getting older because we’re slowing down!

How many times have you heard someone whisper about their older aunt or grandmother, “She's slowing down.” Many of us accept this stereotype rather than challenging it. It’s as though we’re expected to abide being slower as a given and throw in the towel. Well, not me! I may not be able to break a land speed record, but I can still solve complex problems and walk at a pretty good clip—and I plan to keep it that way.

Physical Slowdown: Not Today, Thank You!

Let’s start with the physical aspect. Many people assume that losing speed and agility is a natural part of aging. But research suggests otherwise. A study published in the Journal of Applied Physiology found that untrained, healthy men and women in their 70s had responses to prolonged endurance exercise training similar to much younger individuals. Another study of lifelong exercisers found a dramatic benefit of lifelong exercise both for muscle health and the cardiovascular system. This study found that lifelong exercisers had the cardiovascular health of people 30 years younger.

So what can we do to keep our physical prowess? The answer is simple: keep moving! Regular exercise, particularly low-impact activities that get your heart rate up, strength training, and exercises that challenge your balance and coordination, can help maintain and even improve your physical capabilities as you age.

One excellent option is low-impact interval training. This method allows you to reap many of the benefits of high-intensity workouts without the strain on your joints. For example, you might try alternating periods of brisk walking with periods of slower walking, or do interval training on a stationary bike or in a pool. These exercises can improve your cardiovascular health and metabolism without putting excessive stress on your body.

Start small if you’re new to exercise. Even a brisk 10-minute daily walk can make a difference. And remember, the best workout is the one you’ll actually do. So find something you enjoy, whether it’s swimming, tai chi, or even gardening. The key is to keep moving in ways that you enjoy and that feel good.

Mental Agility: Use It or Lose It

Now, let’s talk about keeping our mental gears well-oiled. Cognitive decline isn’t an inevitable part of aging either. In fact, some cognitive abilities, like pattern recognition and vocabulary, can improve with age.

To keep your mind sharp, think of your brain as a muscle that needs regular workouts. Here are some exercises to maintain brain health:

• Learn new skills: Have you always wanted to speak French or play the violin? Now’s the time! Learning new skills creates new neural pathways, keeping your brain flexible and agile.

• Stay socially active: Engaging in stimulating conversations and maintaining strong social connections has been linked to better cognitive function in older adults. So, join a book club or call up that friend you’ve been meaning to catch up with!

• Challenge yourself: Crossword puzzles, Sudoku, or taking a course can all help your mind stay nimble. And no, scrolling through social media doesn’t count (sorry!).

• Prioritize sleep: Good quality sleep is crucial for cognitive function. Your brain needs restful sleep to consolidate memories and clear out cellular debris.

The Power of Attitude: Your Mindset Matters More Than You Think

Research has shown that people who hold positive attitudes about aging actually experience better health outcomes and live longer than those with negative attitudes. So the next time you catch yourself thinking, “I’m too old for this,” replace that thought with, “Watch me nail this!”

But let’s take it a step further. Thinking yourself younger has tangible impacts. It’s not just positive thinking—it’s about rewiring your brain’s perception of age. A recent study showed that older individuals who were exposed to or maintained a positive view of older people and aging lived longer and showed improved physical function, compared to individuals who held or were exposed to traditional, negative age stereotypes. That’s right, your mindset can literally make you functionally younger!

So how do we harness this power? Start by challenging age-related stereotypes. When you hear yourself say, “I’m too old for that,” stop and ask, “Says who?” Avoid using your age as a crutch or an excuse to slow down. Instead, view your years as a badge of honor—a sign of the wisdom and experience you’ve accumulated.

Try this short visualization: Spend a few minutes each day visualizing yourself as vibrant, active, and capable. See yourself easily accomplishing tasks you might have thought were beyond your years. This isn’t about denial—it’s about expanding your sense of what’s possible.

While we can’t stop the passing of time, we have more control over how we age than we might think. So the next time you’re tempted to say, “I’m slowing down because I’m getting older,” flip the script. Instead, tell yourself, “I’m staying active and engaged, and I’m vibrant and capable.” It’s not just semantics—it’s a powerful shift in mindset that can have real, physical effects.

Remember, age is just a number, but it’s a number with a lot of cultural baggage. By consciously rejecting limiting beliefs about aging, you’re not just thinking yourself younger—you’re giving your body and mind permission to act younger, too.

Life in the Fast Lane

Here’s an empowering truth: whether you're 50 or 90, you can maintain and even improve your physical and cognitive abilities. It’s never too late to start, and you’re never too old to benefit. Your body and brain are remarkably adaptable at any age. The key is to keep challenging yourself, stay consistent with your efforts, and never buy into the idea that you’re “too old” to get faster or sharper. Remember, every step you take, every new skill you learn, every challenge you embrace leads to a vibrant you—regardless of the number of candles on your birthday cake.

So put on those dancing shoes, pick up that new hobby, and prove that slowing down is optional. Life’s journey is meant to be savored, but that doesn’t mean you can’t pick up the pace when you want to. After all, the art of living well is knowing when to speed up and when to slow down—regardless of your age. The key: you choose your pace; don’t let your age choose it for you.

Further Reading

To read more from me on this topic, check out these posts:

The Age-Defying Mindset: How Your Thoughts Make You Younger

Too Old to Change?