I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Age is just a number—we've all heard this saying. But I'm living proof that it's true, even in the face of life's biggest challenges. As a 75-year-old personal trainer who recently won first place at the 2024 Hercules Pro/Am New York competition while managing stage 4 cancer, I'm here to share what I've learned about staying strong, resilient, and in the best shape of my life. Whether you're 25 or 75, these insights will help you unlock your full potential and embrace a healthier, more vibrant life.

My Journey from Writer to Warrior

My fitness journey began long before I became a certified trainer. As the founder of GET UNBENT and a health writer for publications like Vogue, The Lancet, and Reuters Health, I've always been passionate about helping others transform their lives through fitness. In 2003, at age 54, I took on my first bodybuilding competition—and placed in both Masters and Open divisions. That experience inspired me to obtain my personal training and group fitness certifications, launching a new chapter in my career.

Facing Cancer with Strength and Grace

In 2023, life threw me a curveball with a breast cancer diagnosis that later progressed to stage 4. Despite initial restrictions—no lifting over five pounds or raising my arms overhead—I refused to let this define me. Yes, the treatments affected my body, hiding my proud 4-pack abs, but I kept moving forward, running my businesses, and training through it all. The key was accepting my new reality while maintaining my determination to stay active and strong.

Secret #1: Focus on Back Strength and Full-Body Stretching

"I focus on maintaining strong, flexible back muscles and also stretching my body lengthwise by holding on to the top of my high armoire and feeling like I'm hanging from it," I explain. "This opens up my whole body and helps ensure I will use good posture." I start my morning home-based exercises by doing that armoire stretch and then reaching up as high as I can with one arm, then the other – but without raising my shoulder at the same time.

Secret #2: Wake Up Your Back Muscles

Begin your day by reaching your arms out to the side at shoulder level, then folding them inward toward your chest so your hands meet, but don't grab each other. In that position, squeeze your back muscles together. This simple yet effective movement helps activate the muscles that support proper posture throughout the day.

Secret #3: Activate Your Core

"Wake up your core by holding your arms out in front of you, then rotating side to side while keeping your hips and feet facing forward," I advise. "Hold onto a sturdy chair or table with one hand and balance on one leg, then do the same on the other leg. If you don't need to hold on, just practice balancing with arms out to the side or wherever you feel comfortable."

Secret #4: Strengthen Your Legs

Proper squat form is essential: "Make sure you feel with each squat that you are sitting back into your hips, not pushing forward into your knees." For those needing extra support, I recommend wall squats. Stand close to the wall and slide down to the point that you can also slide back up without pushing with your arms.

Secret #5: Tone Your Arms

Even without weights, you can maintain arm strength. Keep your arms at your sides and curl up, squeezing your bicep as you go. The key is to slowly bring your arms back down, going through a full range of motion. This helps maintain muscle tone and flexibility simultaneously.

Secret #6: Stretch Your Leg Muscles

Place one leg up on a sturdy chair, flexing your foot up, and reaching forward with your hand as far as possible, aiming to hold onto your foot or leg. This stretch is crucial for maintaining flexibility and preventing injury. Remember to repeat with the other leg for balanced flexibility.

Secret #7: Stretch Your Torso

"Sit on a sofa, bed, or the floor with your legs open as wide as possible. Keeping your torso erect, reach one arm over your head and bend your torso so you are reaching out to that side." This movement helps maintain core flexibility and improves overall mobility.

Secret #8: Focus on Resistance Training

"I believe that the shape you are in and your fitness goals, not chronological age, determine which exercises are best for you," I emphasize. That said, older people should be sure to engage in resistance/weight training to counteract the muscle loss (sarcopenia) that occurs with age.

Secret #9: Follow a Mediterranean-Style Diet

Good nutrition is crucial at any age, but especially for older adults. Recent studies show that older adults can benefit from more protein than the recommended daily allowance to combat muscle loss. I recommend consulting with a dietitian or nutritionist for an individualized plan that takes into account your specific needs and any medications you may be taking.

Secret #10: Maintain a Consistent Routine

"I keep a regular routine every day of the week, including weekends. I get out of bed at 5:30 am and do various chores, followed by exercises to wake up my muscles." My schedule includes three set personal training sessions weekly and at least one spin and one dance class, alongside my writing and consulting work.

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Secret #11: Keep Doing What You Love

"If you loved what you were doing before you received a diagnosis, keep going!" I encourage. "Continue as best you can to do all the things you enjoy – in many cases, you will still be capable of doing so, even if you may need to modify certain things. It's ok to feel sad about the cancer but only briefly – visit that feeling, accept it, and move out of it into your usual self and activities."

Secret #12: Modify Your Diet

When facing health challenges, dietary adjustments become crucial. I've cut out alcohol and significantly reduced sweets, fried foods, and most processed foods. However, these changes don't mean giving up on enjoying food – it's about making smarter, healthier choices.

Secret #13: Challenge Yourself

"In terms of fitness, challenge yourself! Try to work your way back up to where you were before the diagnosis, and consider a bodybuilding or fitness challenge, like I did." Setting ambitious goals keeps you motivated and focused on progress rather than limitations.

Secret #14: Accept and Move Forward

"Accept that you have cancer rather than trying to 'battle' it. If you're stage 4, like I am, it's part of your body now and often can be held in check even though you can't get rid of it completely." Accept any changes to your body that occurred as a result of cancer or treatment, and move on from there!

Secret #15: Use Reputable Sources for Information

In today's world of endless online fitness advice, it's crucial to be selective about your information sources. "The fact someone on YouTube or television says a particular exercise or food is good does not make it so." Always verify fitness and nutrition information through reputable, scientifically-backed sources.

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Your Turn to Transform

Remember, these aren't just tips—they're proven strategies that have helped me maintain peak fitness through life's challenges. The key is starting where you are and consistently moving forward. Whether you're dealing with health issues, aging concerns, or simply want to improve your fitness, these principles can help you achieve your goals.

As I often tell my clients: Your body is capable of amazing things at any age. The secret is believing in yourself and taking that first step. Ready to begin your transformation?

And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

To learn more about Marilynn Larkin or her upcoming book, "GET UNBENT: Posture, Power, and Positivity," visit GETUNBENT.