time for older Pittwater residents to train like athletes: 7 Exercises those over 70 Should be doing
report by Emily Fagan
Physiotherapists are now saying older Australians should be training like athletes.
One local gentleman who has taken this to heart is 82-year-old Neil Millgate, a resident at Anglicare’s Warriewood Brook seniors living village, who spends five days a week on the water - two days kayaking and three days dragon boating with the Pittwater Dragon Boat Club.
Neil discovered dragon boating around 20 years ago after supporting his wife Di through breast cancer treatment. Since then, the sport has transformed his retirement, taking him to competitions across New Zealand, Italy and the United States as a member of the Australian and NSW Teams.
He credits staying active with helping him keep fit, maintain his independence and "fight off" the ageing process, proving it's never too late to discover a new passion.
“I had not realised how much training went into racing at this level, on the water three or four times each week and in the gym at least three times,” he said.
“My life had been taken over, in a good way, and the buzz I got from paddling with 19 other like-minded people is unbelievable. Friends made at this time are still with me today.”
“My approach is why stop a good thing when you are enjoying life, the people around you and the opportunities that may be yet to come,” he said.
“Fitness is the key. As the saying goes, ‘use it or lose it’.”
Neil says:
“Just because you are over 70 or 80 years of age, you should not stop trying to either stay fit or improve your current fitness level,” he said.
“You can start with small things that can be done at home in your chair, stand up and down, start walking rather than taking the car. If you’re lucky enough to have a gym nearby or in your village, use it.”
He also believes finding someone to exercise with can make all the difference.
“It is most important to get fit with a friend. It means you are committed to do something with someone you respect. You know you don’t want to let them down and, believe me, this makes all the difference when you feel like giving it a miss.”
Neil Millgate, paddling champion
Seven exercises out of the athletes playbook that keep older Aussies independent
Australians are living longer than ever before, but staying strong and independent in later life requires more than simply "keeping active."
Physiotherapist Liam Potter, who provides physiotherapy and exercise programs at Anglicare's Warriewood Brook Seniors Living village, says strength training should become as routine as walking.
Liam says older Australians are capable of far more than many people realise.
"We need to stop treating older people like they're fragile - we need to treat them like athletes. When you give people the right support and the right program, they continue to surprise us with what they're capable of," Mr Potter said.
Nearly half of Warriewood Brook residents participate in weekly exercise programs, with participants recording an average 110 per cent improvement in leg strength and a 160 per cent improvement in balance through structured strength and mobility training.
Unlike traditional retirement village exercise programs, Liam uses technology more commonly found in elite sporting clubs to measure progress, helping residents see tangible improvements in their strength and mobility.
He says regular resistance training is one of the most effective ways to help older Australians remain independent, reduce falls and continue enjoying the activities they love.
Seven exercises every Australian over 70 should be doing
1. Leg presses :Strong legs make everyday activities such as getting out of a chair, climbing stairs and walking significantly easier while helping reduce falls.
2. Sit-to-stands: Repeatedly standing from a chair builds lower body strength and improves confidence with everyday movement.
3. Balance exercises: Practising standing on one leg or other supervised balance activities helps improve stability and reduce fall risk.
4. Resistance training: Using weights or resistance machines helps maintain muscle mass, bone strength and mobility as people age.
5. Walking with purpose: Regular walking combined with strength training helps improve cardiovascular fitness while keeping people active in their communities.
6. Functional movement training: Exercises that mimic everyday tasks, such as lifting, reaching and carrying, make daily life easier and safer.
7. Flexibility and mobility work: Gentle stretching and joint mobility exercises help maintain range of movement and reduce stiffness.
Mr Potter said many older Australians were intimidated by gyms or believed strength training was no longer appropriate after retirement.
"The biggest barrier isn't ability - it's confidence. We introduce resistance training slowly and safely, and once people start seeing improvements, they become incredibly motivated."
"Sometimes we only aim for a one per cent improvement each week. Six months later they're amazed to find they've doubled their strength and can do things they thought they'd never do again."
He said exercise was also playing an increasingly important role in helping Australians age in place.
"The stronger people stay, the longer they can continue living independently. That's good for their confidence, their physical health and their quality of life."
Among the participants are a 79-year-old golfer who has more than doubled his leg strength and continues playing regularly, and a 82-year-old competitive dragon boater who still competes internationally.
Mr Potter says structured exercise can also benefit people living with chronic conditions including Parkinson's disease, osteoporosis and heart disease when undertaken with appropriate professional guidance.
"As we age, exercise becomes medicine. Staying strong isn't about lifting heavy weights - it's about maintaining the independence to keep living the life you want."
Liam working with a client
About Liam Potter
Liam Potter is a Founder and Retirement Living Physiotherapist of Reignite Health, providing individualised health care to support an ageing population in retirement villages.
Liam founded Reignite Health in 2021 to bring specialised physiotherapy and exercise physiology directly to retirement village residents. He is a physiotherapist registered with the Australian Health Practitioner Regulation Agency (AHPRA) and a member of the Australian Physiotherapy Association (APA).
Liam is the Physiotherapist at Elm Rd Family Medical Centre Warriewood. He is devoted to executing performance-based musculoskeletal and rehabilitation physiotherapy and takes pride in and responsibility for helping clients achieve their goals.
After graduating from Australian Catholic University with a scholarship and Dean’s List recognition, he went on to complete his first year graduate program at St Vincent’s Hospital.
Becoming the first Australian Catholic University Physiotherapy Student to partake a student placement specialised in Indigenous Health, Liam was able to build on his passion for rural medicine and the integration of technology to provide cost effective and efficient care to benefit both the patient and the provider, to allow for economic and social growth.
Since then, he has moved to private practice physiotherapy and started his own Golf Performance business where he operates out of The Australian Golf Club.
Liam has worked with Work Cover, CTP, Department of Veterans’ Affairs, Aged Care and general and sports related Musculoskeletal physiotherapy.
At St Vincent’s Hospital, Liam dealt extensively with post-surgical patients as well as cardiac, respiratory and neurological rehabilitation to achieve and restore optimum body movement and function.
Liam working with Neil
About Anglicare Sydney
Anglicare Sydney is a Christian not-for-profit organisation providing care to older people and community services throughout Sydney, the Blue Mountains, Illawarra, Southern Highlands, New England North West, Central West and Norfolk Island.
Anglicare has been serving those in need for more than 160 years, employing more than 5,000 staff and serving alongside 1,300 volunteers. Anglicare provides a diverse range of services including providing care through residential aged care homes, at home care services, retirement living communities, affordable homes for people over 55, community services for children, families and those experiencing social isolation, disaster recovery in times of crisis and helping to effect change through research and advocacy.
Anglican Retirement Villages, now Seniors Communities, first began when Dorothy Mowll, wife of Archbishop Howard Mowll, had a vision to provide a home for retired clergy and church workers. Following her initiative, Anglican Retirement Villages opened its first village at Castle Hill in 1959. This work expanded to include residential care and home care services.
On 1 July 2016, Anglicare Sydney and Anglican Retirement Villages officially merged. With more than 200 years of combined service to the community, Anglicare Sydney offers tremendous capacity to serve communities across greater Sydney and beyond. As needs have grown and changed, so too have our services.
However, one thing remains the same. The organisation continues to uphold the original values reflecting God's love through care and sharing the good news of Jesus.
Find out more at Anglicare Sydney: www.anglicare.org.au
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Neil - loving life, a fit paddling life!