- Celia Duff, 70, started doing intense fitness competitions three years ago.
- She works out five to six days a week and does a combination of strength training and cardio.
- Duff’s advice includes committing to being active three times a week.
Celia Duff has never exercised more or had more energy than she does now at the age of 70.
The retired doctor, who is based in the UK, had been an occasional exerciser for most of her life. Then, at age 68, she found Hyrox, an indoor fitness competition that combines functional exercises like sled pushing and sandbag throwing with eight-kilometer runs.
Duff entered her first race at her daughter’s suggestion in the summer of 2022 and began training for game day in October of that year.
“I started looking at what was really involved and realized that I was going to have to take it very seriously if I was going to survive and finish, let alone do any kind of time,” Duff told Business Insider.
And she did, beating the world record for women in the 65 to 69 age category, before going on to break another world record in March 2024 for the 70 to 75 age group. Both records have since been broken, but Duff says she is pleased to see more seniors competing in the sport.
Now, she trains five to six times a week to be able to compete in Hyrox competitions and “future proof” her body. Each week Duff does a pilates class and a yoga class for flexibility and body strength, plus an Olympic weightlifting class and two strength and conditioning classes to build and maintain muscle. She also runs three times a week, varying the length and intensity of her runs each time to increase her cardiovascular endurance.
She retired in 2017, but said her newfound love of fitness helped her gain more strength, flexibility and energy than ever.
Here are Duff’s three tips for staying healthy and active in your 70s and beyond.
Duff does a mix of cardio, strength training and movement to “future proof” her body. Celia Duff
Do something active three times a week
Whether it’s swimming, walking, biking, or any other type of exercise, commit to doing something active that gets you out of breath three times a week, Duff said. “Don’t quit until it gets really hard to start exercising.”
This will help build strength and fitness that will make everyday tasks and activities easier. “Whether it’s working in your garden, whether it’s your housework, whether it’s playing with your grandchildren, you’ll have more energy,” she said.
Spending just 3% of the day exercising — that’s about 30 minutes out of a 16-hour day — can have major longevity benefits, including preventing diseases such as type 2 diabetes and cancer, said Nathan K. LeBrasseur, director of the Robert and Arlene Kogod Center on Aging at the Mayo Clinic, previously told BI.
“I’m building my body, both my cardiovascular system and my muscles, so that I’m balanced, so that I don’t crash and live well for longer,” Duff said.
Become part of a community
Through training and competing in Hyrox competitions, Duff has made many new connections and feels part of a community. “My mental health is better because of the community and friendship,” she said.
Rose Anne Kenny, a professor of aging and lead researcher on the Irish Longitudinal Study of Aging at Trinity College Dublin, said having strong friendships is as important to longevity as a healthy diet and getting enough exercise, BI previously reported .
Since starting Hyrox, Duff feels part of a community, something experts say can increase longevity. Celia Duff
You have something to work on
Having a goal and a plan to achieve it motivates Duff and fills her with energy.
She likes the structure and routine of her weekly workouts and likes to come up with a game plan that she knows will help her reach her goal. “It’s about understanding what makes each of us individually. And for me it’s about having a structure and a focus and a plan for that.
“Having something to work on is fun. It’s a challenge. Can I do this a little better? Can I do it a little faster?” Duff said.
In Okinawa, Japan, where people have a 40% higher chance of reaching 100 than the rest of the country, it’s common for centenarians to remind themselves of their ikigai, or life purpose, every morning.