By Jan Herdman, Founder of Ageless Transformations
At 67, I’m proud to be one of the oldest at the gym rather than the youngest in a nursing home. And I want you to know, this isn’t genetics, luck or expensive treatments. It’s the result of simple, consistent choices that any woman can make starting today.
Consistency beats perfection every time
I see too many women wait for motivation or try to do everything perfectly. The truth? A balanced routine you actually follow beats sporadic gym sessions every time.
What to do:
Aim for a good mix of cardio and strength training at least four times a week. This doesn’t mean you need to spend hours at the gym—a 45-minute session makes a real difference. The key is showing up consistently, not waiting until you feel motivated or conditions are perfect. Schedule your workouts like appointments you can’t cancel. Confidence grows every time you keep a promise to yourself.
Self-care is strength, not vanity
Real self-care isn’t about perfection or deprivation. I follow a skincare routine because it makes me feel good. I nourish my body with protein-rich meals, stay hydrated, and practice meditation for mental clarity. And yes, I still enjoy my occasional glass of wine, because you can’t miss out on the things you love.
What to do:
Stop thinking of self-care as all-or-nothing – it’s about balance. Prioritise the fundamentals: good nutrition, proper hydration, quality sleep and stress management. But also give yourself permission to enjoy life. Book that health check. Take time to breathe and reset. Treat your body and mind with kindness, not restriction.
Strong women inspire or intimidate-keep going anyway
When you show up vibrant and strong in your 60s, you challenge what society expects. Some people will criticise. Others will ask how you did it. Remember: their reaction says more about them than about you.
My wrinkles are real. My stretch marks are real. But so is my strength, my energy and my vitality. I lift weights so I can lift my suitcase when I travel. I build muscle so I can keep hiking and ballroom dancing. I move my body because I want to live with freedom, not limitation.
What to do:
Find your community. Surround yourself with women who are also choosing strength over shrinking. Whether it’s a gym class, walking group or online community, having support makes all the difference.
The truth nobody tells you
Ageing well isn’t about looking younger-it’s about feeling powerful, capable and ready for whatever life brings. Your 60s can be your strongest decade yet, but only if you start treating your body like it matters. Don’t wait for a wake-up call. Start with one small change today. Because the woman you’ll be at 70, 80 or 90 is being built by the choices you make right now.
Jan Herdman is the founder of Ageless Transformations and creator of The Vitality Circle, helping women over 50 build strength, confidence and vitality through sustainable fitness and lifestyle changes.
