A WEE WHILE THIS MORNING WAS SPENT HAVING COFFEE with a bunch of oldies. Some hyper about COVID, some concerned about the economy, some concerned about both, and some concerned about age and fitness alone.

What we did all have in common though, was the fact that we understand that we need to keep our immune systems as high as possible, through realistic fitness, not smoking, eating a healthy diet, getting off big pharma and sleeping as well as possible.

On the subject of fitness is where we were all in a different mindset.

So what’s good for us over sixty fives?

I mainly run and lift weights, a wee bit of bergen work in between. One fella is a rower, on the water in the good weather, and on the Concept 2 in the bad weather. Another fella cycles and runs, and another does bag work and skips…all of us a mix of high and low impact stuff to suit.

I spoke about us as being like a wind up toy. Wind it up too much and the spring bursts. Leave the batteries in and hide it away and it ceases up and perishes. So perhaps we all need to be somewhere in between. Look after the toy and the toy continues to play.

For my own fitness, I’ve certainly cut down on mileage and speed for distance running. I also run at 75 – 80%ish when I sprint train, ensuring that my spring doesn’t burst.

When I weight train I lift at 75 – 80% of what I’m capable of alone…and I just up the reps…it works for me nicely. Even when I was younger I would never have a catcher at the end of the bar when I worked out in the gym…if I can’t lift on my own, then I’m doing too much.

I spoke about what we want out of life, and what we want out of our training at this age. Do we want to live to a century, or do we just want to be able to enjoy a healthy old age both physically and mentally, and just take death as it comes? Especially as we’re not really in control of when it comes, looking at our mates who have passed in recent times.

It was a great conversation. It raised great issues. None of us had really looked at just why we train. Most of us having coffee this morning still train simply because we’ve always trained, and we’re not all ex military. But to talk about what we want out of it, and the life that’s possibly left in us was just great to discuss.

Anyway, food for thought for all of us, please pile in with your thoughts and help all of us to get it right in our old age.

I would love to think that I could get to a century, just so long as I have all or most of my marbles leading up to that point. But ultimately, it’s all about a good quality of life today…right now, and especially in these very strange times of COVID versus the economy.

Published by: bobshepherdauthor

Bestselling author Bob Shepherd has spent nearly forty years operating in conflict areas around the world. A twenty year veteran of Britain’s elite 22 SAS Regiment with nearly two decades of private security work to his credit, Bob has successfully negotiated some of the most dangerous places on earth as a special forces soldier and a private citizen. Bob comments regularly on security issues and has appeared on CNN International, BBC, SKY News, and BBC Radio. He has also authored numerous articles and books including the Sunday Times Top Ten bestseller The Circuit. In addition to writing and lecturing, Bob continues to advise individuals operating in hostile environments. For more of his insights on security and geopolitics visit

Categories Uncategorized5 Comments


  1. A very sensible way to exercise. Weights is one thing a lot of people 40+ (particularly women) don’t think about. Certainly people I know. Being arthritic at a young age meant I had to give up running which was always my go-to way if keeping fit but I discovered kettle bells a few years back. Has done me wonders on the old joints. I believe the better strength you have Middle Age onwards the better. Hill walking another alternative , however the older I get the more peching !

    1. Bob

      I have had five weeks of laying around in bed watching TV, not eating properly & have been motivated to do NOTHING (I have PTSD).

      Since marching the Black Dog out of the room, I am back on the case; walking, light weights, eating healthy food. I still feel quite week, but everyday, a little stronger and work a little harder. Now I have the motivation, on the up!

      Thanks for posting this interesting article.

  2. I think one of the most difficult things is knowing when to take it easy to recover from the odd niggles. Seems like the older I get the longer it takes for injuries to repair properly and if I don’t do that I end up working round the niggles for ages 😕

  3. Inadvertently you have also helped with your mental health by talking, socialising, listening, conveying concerns and imparting knowledge, opinion and experiences. Equally as important as we all slow down in later years. Well done Bob, keep it up mate, Airborne…

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