Fitness
Over 60? Add this strengthening exercise to your daily routine
What do JLo, Victoria Beckham and Jennifer Aniston all have in common? As well as stellar careers, amazing hair and impossible fortunes… They all credit their toned physiques to planking.
And it turns out, the super simple bodyweight move isn’t just for A-listers who already have killer bodies – it’s also the perfect workout more for mere mortals, especially those of us over 60, according to fitness expert Lucy Charles-Barclay, who just so happens to be the current world Ironman Champion and performs planks every day.
“Planking is an excellent exercise for seniors because it’s a low-impact, full-body workout that strengthens the core, which is crucial for balance and stability,” Lucy says.
“It also engages multiple muscle groups without putting strain on the joints, making it safe and effective for maintaining overall muscle tone and supporting joint health.”
What are the benefits of planking?
“The benefits of planking for older adults include improved core strength and stability, enhanced balance (which can help reduce risk of falls), better posture, and possibly alleviation of lower back pain,” Lucy explains.
“Additionally, planking can contribute to a stronger pelvic floor, improved metabolic rate and even had mental health benefits due to the focus and concentration required to maintain the position.”
Building your strength
If the idea of planking sounds beyond the realms of possibility, don’t fret. There are ways to add it into your routine, as the move can be modified for your fitness level.
READ: I look better at 70 than I did at 30 – here’s how
“You can gradually build your strength for planking by starting with modified versions,” Lucy confirms. “Begin by planking on your knees, and remember that consistency is key, so incorporating short planking sessions into your daily routine and gradually increasing the duration as you become stronger will yield significant improvements.
“Additionally, incorporating other complementary exercises such as yoga or Pilates can further enhance your core strength and overall planking ability.”
Expert reassurance
For anyone wary of adding something new to their routine, Lucy has some solid professional advice.
“Planking is so adaptable to your fitness level,” she reassures. “It’s important to start with what feels comfortable for you, even if that means beginning with very short durations or modified positions.
“Success with planking, like any exercise, comes from gradual progression. Your ability to plank will improve over time with patience, persistence and practice.
“It’s also beneficial to consult with a fitness professional who can provide personalised guidance and adjustments to ensure safety and effectiveness,” she adds.
Lucy is competing in T100 Triathlon World Tour, a global eight-stop series featuring the best triathletes in the world competing against each other in iconic locations including Singapore, San Francisco, London, Las Vegas and Dubai during 2024. The races are over 100km triathlons, which include a 2km swim, 80km bike and 18km run.
Fitness
'We need to be really concerned': How fitness influencers are creating 'a false sense of the world' for young boys
“Alright dumba**, welcome to lesson two here at fat f*** university.”
So begins one of the countless fleshy blurs of locally-produced fitness content pumped algorithmically into the feeds of Australian Instagram, TikTok and Facebook users.
It’s the sort of engagement-baiting approach that yields viewers and followers — designed to push men out of some apparent masculine malaise and into retaking control of their body and masculinity, usually via paid workout programs, products or supplements.
It’s also the type of content increasingly filtering into the phones of teenage boys.
While there is a more developed conversation about idealised images on social media and body image pressures on young girls, experts say research is less advanced when it comes to boys.
“I think boys are now objectifying themselves like never before and we do need to be really concerned,” said Danielle Rowland, Head of Prevention at national eating disorder charity the Butterfly Foundation.
“The intensity of training advice, nutrition and misinformation is greater than ever.”
Feeds serving up different diet
When Anthony Lee started high school in regional Victoria six years ago, social media had a different feel to it.
“In Year 7, it was just basically a way to keep up with your mates,” he said.
By the time he finished Year 12 last year, the feeds of his classmates had changed. So too, the surrounding culture.
“There is a growing problem with men having that feed of perfect body content,” he said.
“There are people who will see influencers on social media and say, ‘I’ve got to have bigger arms, toned legs, I got to have calves the size of mountains’.”
Linger on one Instagram reel showing off a set of dumbbell exercises, and you’ll likely get five more videos zeroing in on how to get “boulder shoulders”, or some protein-heavy diet advice from a shirtless influencer.
Josh Ward travels to schools in Sydney and around regional NSW, hearing from young boys as part of his work as a facilitator for men’s mental health organisation Tomorrow Man.
“There’s been a huge jump in the last two to three years in the amount of boys opening up in workshops around their body,” he said.
Mr Ward believes there’s no coincidence it’s occurred alongside a “big spike” in the amount of fitness and gym influencer content turning up in their feeds.
“If someone was in school walking around with a fitness mag in their pocket, bringing it out every recess or lunch, you’d think ‘that is some strange behaviour’. But that’s what [teenage boys] are celebrating now,” he said.
“The danger for young people is they don’t realise they’re actually the pioneer generation in terms of that exposure.
“In the last five years there’s been a crazy amount of fitness content, but that’s just what they’ve always been exposed to, so they don’t realise how strange it is.”
‘It creates a false sense of the world’
For many teenage boys on the path through puberty, working out in gyms has long represented an accelerated part of the journey into manhood.
Images of muscle-ripped celebrities and athletes serving as aesthetic inspiration, if not an unattainable physical ideal, is nothing new either.
But it’s the nature of that exposure — the type of content and the saturation of it — that has experts concerned.
“It’s that ‘in-your-face, all-the-time’ aspect of it,” said Associate Professor Ivanka Prichard from Flinders University.
“It’s seeing something on Instagram when we’re perhaps not in that frame of mind, making a comparison to this really fit person and have that influence the way we might feel about ourselves.
“We’re fed a whole range of things through those algorithms that we would never have had exposure to before and would never have sought out.”
Multiple experts the ABC spoke to reported seeing digitally-altered and even AI-generated images of supposedly naturally-fit bodies on social media.
Ms Prichard, a former fitness instructor whose research sits at the intersection of psychology, social media and exercise science, believes the constant barrage of perfectly sculpted bodies could destabilise the mental health of some teenage boys.
“For young people shaping their identity, it creates a false sense of the world,” she said.
Of the estimated 1.1 million Australians who had an eating disorder last year, one in three were male, according to the Butterfly Foundation.
For over a decade, Scott Griffiths has studied body image and psychological disorders, with a recent focus on male eating disorders, body dysmorphia and particularly, muscle dysmorphia.
“Muscle dysmorphia is a psychological disorder. It’s not just being a gym junkie,” said Mr Griffiths, an associate professor and lead of the Physical Appearance Research Team at the University of Melbourne.
“It’s a preoccupation. You are always thinking about food, training, your appearance. It’s on your mind all the time.”
According to the Butterfly Foundation, people aged between 15 and 19 are 2.7 times more likely to experience an eating disorder. It makes social media an animating and potentially potent driver.
“It can reinforce in your mind that your worth is very closely tied to, if not wholly dependent upon, your appearance, which is not the basis for healthy self-esteem,” Dr Griffiths said.
“[TikTok and Instagram] are more likely to feature influencer bodies you are extremely unlikely to be able to achieve without performance enhancement, or a level of commitment to dieting and exercise that would overcome most people.”
Blurred lines at the gym
Joshie Glover, 27, has seen just how profoundly positive a gym environment can be for young boys.
In his work at young men’s mental health charity Man Cave, he estimates he’s facilitated over 170 school workshops of more than 5,550 students.
In that time, Mr Glover has witnessed countless examples of the physical and mental health benefits that a gym can provide, as well as the connection between mates working out.
It’s when those workouts veer toward the obsessive that problems emerged.
“With gym habits, it’s very blurred lines, which is why it’s quite insidious,” he said.
In Man Cave workshops, boys often speak about being bullied over their weight, only to reframe it as a positive.
“A lot of them will say, ‘I’m actually really grateful that I’ve been teased about how [fat] I was, because it motivated me to get to go to the gym and get big’,” Mr Glover said.
“The line of when it goes from a positive social thing, motivating each other, doing something physically, to slipping into a pressured, coercive kind of motivation by ridicule, it’s really blurred.”
Andrew Tate and the problem with ‘discipline’
Another online fixation that routinely comes up in workshops is Andrew Tate, the disgraced misogynist content creator currently awaiting a criminal trial on allegations of rape, human trafficking and forming a criminal gang to sexually exploit women.
Mr Glover said there was an uneasy through line between the much-discussed appeal of Tate, who used to be a professional kickboxer, and the growing obsession with social media gym culture.
“Many boys are so confused as to what it means to be a man, who are the role models?” he said.
“One thing they’ve really latched onto is that a man is disciplined. Whenever you ask, ‘what’s the good bits about Andrew Tate?’, they’ll say, ‘he’s disciplined’.
“The main way that discipline can play out is attending to your physical body. There’s not really much desire for discipline in schoolwork or discipline in any other areas, it’s manifested in the gym.”
The irony that past generations have decried a lack of discipline in today’s kids is not lost on Mr Glover — but he said the dangers lie in its interpretation.
“The toxic, maybe unhealthy, part of it is that there are so many different kinds of bodies that a teenage boy would have, and they’re all being channelled into this one kind of mould of what the body of a disciplined person looks like,” he said.
The influencer credibility gap
Where parents and teachers may try, often in vain, to ward young boys away from specific individuals like Tate, telling them to ignore an entire social media ecosystem is even harder.
Fitness influencers and gym content creators have argued they are merely promoting healthy physical habits and dieting advice.
Some accounts function almost as communities of collective support for people trying to reach their goals, while many frame workout content through the lens of positive mental health.
Recent studies co-authored by Associate Professor Ivanka Prichard have analysed the content and credibility of fitness accounts on Instagram and TikTok.
The research found two-thirds of the accounts audited on Instagram “lacked credibility or contained potentially harmful or unhealthy content”, while exercise and diet advice promoted on TikTok was often at odds with national health guidelines.
In late 2022, US fitness content creator Brian “Liver King” Johnston suffered an ignominious fall from grace after admitting to spending tens of thousands of dollars on steroids and performance-enhancing drugs.
The Liver King had previously maintained his improbable physique was the result of hard workouts and eating raw meat, and that others should aspire to do the same.
Ms Prichard recommended seeking out content creators with relevant qualifications or failing that, the accounts of athletes and those who emphasise physical performance over aesthetics.
“From a user perspective, red flags are anything that has quite a lot of skin on display, is sexualised or is hyper-focussed on the appearance of the body,” she said.
“I would definitely encourage parents to also just talk to young people about what they are viewing on social media.”
At a recent barbecue, Danni Rowlands bent an ear toward a conversation her 10-year-old son was having with a few boys his age.
“They were looking at each other’s calves and deciding who had the veins popping out,” she said.
“They ranged from 10 to 12. One was saying ‘here’s my six-pack’.”
Ms Rowlands, who played netball at an elite level and has her own lived experience with eating disorders, knows an obsessive focus on physique can affect mental health, school participation and relationships with friends and family.
“I think it gets minimised and oversimplified — that it’s just a teenage thing — but there’s a real danger for a young person’s self-esteem, their identity, their mental health,” she said.
“It’s not wrong to want to take care of ourselves, but the pursuit of perfection, because we think that is the answer to all of our problems, is really setting ourselves up in a negative way to move through adulthood.”
Posted , updated
Fitness
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Fitness
Creating Immersive Experiences at Your Fitness Facility
According to Fabiano, new clubs are allocating between 600 to 2,000 square feet to recovery spaces.
West Wood Clubs, which has six locations in Dublin, Ireland, recently opened a new recovery room with heated hydrotherapy massage and cryotherapy beds at its Sandymount location. At the Clontarf Club, the company gutted its existing spa to build a bigger space that includes two giant Jacuzzis, a larger sauna and steam room, an ice room, a salt room, heated loungers, and a cold plunge pool.
“Members absolutely love the new spa area, and usage is out the door,” says Karen Polley, the managing director at West Wood Clubs.
Longevity Club created a dedicated stretching and recovery area, and also now offers acupuncture, chiropractic, massage, and functional medicine in-house.
“We built our brand on hospitality, where people feel cared for,” says Jennie Brooks, the owner/president of the Longevity Club. “So, we offer convenience in as many ways as we can, including a variety of curated services that we know members appreciate having under one roof.”
Healthworks Fitness Clubs in the Boston area debuted the Restore Spa after refurbishing its 19,000-square-foot flagship facility in Cambridge. It features a cold plunge pool, infrared sauna, eucalyptus steam room, whirlpool, spa showers, and restorative massage services.
“Recovery and longevity technology and services are just as important as cardio and strength,” observes Mark Harrington, the president of Healthworks.
Because recovery also encompasses mental health, some clubs are incorporating meditation pods, quiet rooms, and spaces with a strong connection to nature to help members release stress and relax.
Accentuating Ambiance
In addition to recovery spaces, locker rooms represent a haven and are a frequent target for upgrades.
“Members now expect more spacious grooming areas, increased privacy, and larger showers, and upscale clubs are offering heated shower floors, full-body dryers, and private dressing niches,” Fabiano says.
Carter adds that unisex bathrooms with private showers are becoming more common among studios and smaller clubs.
Equally as important are club lobbies and reception areas, which today are viewed as places to showcase the brand and linger.
“Lobbies have become much more inviting and less intimidating,” Carter reports. “Rather than offering sightlines to a mass of exercise machines, these areas are being designed to make a great first impression that is welcoming to both new and existing members.”
West Wood also unveiled a new reception and café area in Clontarf, which Polley describes as “a bright, beautiful, and friendly hub of the club.” Healthworks likewise designed a new reception area and lounge where members can relax and socialize.
At the Longevity Club, Brooks focuses on sensory appeal and making a stellar first impression when members enter not only the reception area, but also each floor of the multi-story facility.
“Taste has a big effect on memory, so we offer amenity bars with complimentary mints, fruit, tea, and coffee at the entrance and exit of each floor so that members come in and leave with a lasting pleasant impression,” she explains.
Co-working spaces have been limited to large, multipurpose facilities to date, but some clubs are placing communal tables with charging stations in the lobby as a convenience for members.
“The integration of co-working areas reflects a broader, more holistic approach to member services, acknowledging evolving lifestyle needs that blend work, fitness, and wellness,” Fabiano observes.
Lighting, colors, and flooring all contribute to fostering a custom environment that differentiates brands, attracts customers, and encourages repeat visits.
“There’s a trend toward creating visually stunning and immersive environments through thoughtful lighting, color schemes, and overall design as consumers increasingly expect higher quality in fitness facilities,” Januszek says.
Return on Reinvestment
Design upgrades and remodels are an ongoing cost of stimulating growth amid competition.
“We are always busy, and the facilities get old and tired every few years,” Polley says. “It’s a constant cycle of reinvestment, which is essential to meeting the evolving needs of our members and keeping us ahead of the curve.”
Januszek acknowledges the worth of engaging spaces. “By offering a comprehensive experience that goes beyond traditional workouts, clubs give members more reasons to value their membership and return.”
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