'I’m an 85-year-old athlete: These are the 5 bodyweight exercises I prioritize for longevity.'

Jim Owen is aging backwards — at age 70, he was a “certified couch potato and physical wreck,” at 85, he’s a gold medal athlete.

“One statistic changed my life,” Owen tells Tom’s Guide. “I read that if you make it to the age of 70, the odds are that you will live at least another 15 years. My first thought was, ‘If I’m in this bad shape at 70, what will my life be like at 85?’ My second thought was, ‘Why just 15 more years? I’m going to do whatever I can to increase my chances of living longer.’”

Fifteen years later, Owen is a 10-time gold medalist in the San Diego Senior Games. His daily routine focuses on strength, balance, flexibility, and stress management through movement and mindset. He’s also an author and documentary producer focusing on healthy aging and fitness after 50. His book "Just Move!" was named a top healthy aging read by The Wall Street Journal, and his latest film "SuperAgers: Growing Old, Living Young" aired nationwide on PBS.

Below, Owen shares his secrets with Tom’s Guide, as well as the five bodyweight exercises he returns to, and his advice for those looking to start their fitness journey. Read on to find out more.

Jim Owen

Jim Owenis an 85-year-old athlete, author, and documentary filmmaker based in La Jolla, CA. He’s a 10-time gold medalist in the San Diego Senior Games.

When did your fitness journey begin?

“When I turned 70, I was a certified couch potato and a physical wreck. My chronic lower back pain was killing me, my knees were shot, and I was a good twenty-five pounds overweight. If that weren’t enough, my right rotator cuff was frozen,” Owen tells Tom’s Guide.

“I reached the point where I could no longer put up with the aches, pains, and stiffness. I decided I was going to get fit no matter what it took.”

This shaped Owen’s approach to getting fit — “Focus on the things you can control, and don’t sweat the rest.”

What’s a workout you swear-by?

“I’m a big believer in keeping it simple, especially at first. What worked for me was a whole-body workout made up of five classic exercises,” he tells Tom’s Guide. “All but one can be done with bodyweight alone, and all of them are adaptable to whatever shape you’re in, meaning you can do easier versions at the start and then add challenge as you gain strength over time.”

As you get fitter and stronger, you can add weight to the exercises in the form of dumbbells or kettlebells — check out the best adjustable dumbbells and best kettlebells for working out at home here.

As a reminder, if you’re a complete beginner or you’re returning to exercise following an extended break or injury, it’s always good to seek personalized advice from a qualified professional.

Here’s the 5 bodyweight exercises Owen swears by

Owen recommends doing as many reps of the following exercises as you can with good form:

• Plank: “The key to this exercise is keeping your spine and neck in a straight line, generating muscular tension throughout your core. Don’t thrust your bottom into the air or let yourself sag in the middle. Try to hold the position for 15 to 20 seconds. Then 30 seconds, then 45 and so on.”
• Squat: “For ideal form, extend your arms to the front as a counterbalance, and then keep your chest lifted as you ‘sit’ into the squat position, getting as low as you comfortably can. Starting with your feet pointed outward and little wider than your hips can help you get lower. At the start, you may want to do this with a Swiss ball against a wall, giving yourself more stability.”
• Push-up: “You can start by pushing away from a counter or wall, then progress to pushing up from your knees, and finally, a full-body plank push-up. Work toward a full range of motion where your shoulder blades come together at the bottom of the movement.”
• Lat pulldown: “This back exercise is best done on a machine or cable setup, but with a little creativity you can rig a resistance band to duplicate the motion. Grab the bar with hands a little wider than your shoulders. Keep your chest lifted and elbows pointed down as you pull the bar to chest level. (Safety note: Never pull the bar behind your neck.)”
• Lunge: “As you put your front foot forward, keep it in line with your ankle. Keep your upper body straight and chin up as you lower your knee toward the floor without touching it. Push from your heels as you rise to the starting position. If this is difficult, hold onto a chair or railing to help stabilize and support you.”

What’s your advice for beginners?

“I always recommend daily walking as a first step. It’s the most natural and functional exercise there is," Owen says. “Don’t worry about how far or how fast you go at first. The idea is to get your body accustomed to regular movement and get into the exercise habit. Once you’re in the groove, go a little farther or faster week by week. You’ll be surprised how much better you feel after a couple of months.

“That said, I firmly believe walking alone isn’t enough. Some kind of strength or resistance training is essential to help you build back the muscle we all naturally lose as we age. A lot of people are surprised to learn that we start losing lean muscle in our thirties, if we’re not actively working to maintain it.

“As you get older, core strength is especially important, and that doesn’t mean abs alone. It includes all the muscles around your midsection, including your back, thighs, and glutes. Core strength is what helps us stand up straight and catch ourselves when we get off balance. It’s also what powers most of our large motor movements and helps us get through daily tasks, from hauling groceries to climbing steps.

“Strength training is also necessary if you want to get rid of those nagging aches and pains. Sensible, whole-body workouts can reduce pain by building muscle to support joints, correct imbalances, and improve your physical stability and function.

“Getting fit is a long-term proposition, to be sure. But if you focus on what you can do, rather than what you can’t, give it your best effort, and do it consistently, you will get results. You’ll also discover that small steps add up to big strides over time.”

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