Sheila Hancock stays strong at 93

Dame Sheila Hancock, a 93-year-old acting great, singer, and writer, credits her strong physique to regular weight lifting sessions. She started lifting weights in her 80s and has since become “addicted” to this type of training, which has helped her reverse muscle decline.

According to Sheila, everyone should be encouraged to stay active, regardless of age. “Bodies do become weaker and slower with age, but this is especially the case if you stop using them,” she wrote in her Prospect Magazine column last year. Sheila has faced several health battles, including cancer and rheumatoid arthritis, but has always tried to maintain her fitness.

Staying Active in Old Age

Sheila’s approach to healthy ageing is to prepare for the future with relish. She believes that physiotherapy and weight training have been helping her recover from several injuries. Now she loves lifting weights and has even gotten a personal trainer to help her with her routine.

In an interview with Katherine Ryan’s What’s My Age Again? podcast, Sheila shared that she had recently returned to the gym after some time away. She revealed that she needed to do some exercises to strengthen her legs, which had become a bit feeble. Sheila’s biological age is reportedly 20 years younger than her actual age, which she credits to her regular exercise routine.

The Importance of Lower-Body Strength

Lower-body strength is essential for maintaining independence and reducing the risk of falls. Research has also found associations between leg strength and cognitive health. One study found that older adults with greater leg strength had 34% lower odds of low cognitive function than those with weaker legs.

A 10-year study of more than 300 twin sisters reported a protective relationship between leg power and cognition. The sister with greater leg power at the start of the study maintained her cognitive function more effectively and showed fewer age-related brain changes over the following decade.

Simple Exercises to Improve Lower-Body Strength

Sheila mentioned “pushy exercises” that can be done to strengthen the legs. While we assume she may be referring to the leg press machine, there are also simple bodyweight exercises that can be done at home to improve lower-body strength. These include the bodyweight squat, wall sit, and lunge. To do a bodyweight squat, stand with feet hip-width apart and send hips back and bend knees, keeping chest relaxed and upright.

To do a wall sit, lean against a stable wall or flat surface and engage core, then slide down into a squat position. Walk feet out until a 90-degree angle is achieved in knees and hold. For a lunge, start standing with feet hip-width apart and take a big step forwards with one foot, bending at the knee until both knees form 90-degree angles.