Carl Honoré, bestselling author on the slow life movement, in his book “Bolder” debunks myths about old age and shows that age is not a sentence but an opportunity. The Canadian journalist spent years studying communities where people over sixty flourish rather than wither. His conclusions are revolutionary – aging can be a period of greatest creativity, fulfillment, and health. Discover how to change your approach to your own years and embrace them fully!
Main messages from “Bolder”:
- Stereotypes about aging limit more than biology itself
- Physical activity after sixty is crucial for maintaining independence
- Spontaneous movement throughout the day has enormous significance for metabolism
- Social engagement protects against depression and dementia
- Later years of life can be the most satisfying
What is the philosophy of “Bolder” about?
Honoré argues that modern culture treats aging as a problem to solve, not a natural life stage. Anti–wrinkle cream adverts, pressure to look “young”, and marginalisation of older workers create a toxic environment. In “Bolder”, the author proposes a radical perspective shift – instead of fighting time, it’s worth harnessing the experience and wisdom it brings. This approach is based on research showing that a positive attitude towards aging extends life by up to seven years.
Foundations of Honoré’s philosophy:
- Age is a number, not a sentence – body and mind retain plasticity
- Life experience is an asset, not a burden
- Cultures respecting elders have more centenarians
- Changing attitude affects the body’s biology
Fighting stereotypes about aging
Stereotypes about aging act as self-fulfilling prophecies. People convinced that decline awaits them after sixty actually experience worse health. Research conducted by Dr. Becca Levy’s team at Yale University found that negative beliefs about aging increase dementia risk even in people without genetic predisposition. Honoré calls this “internalised ageism” – beliefs we absorb from culture and apply to ourselves.
The author presents numerous examples of people who blossomed after sixty. Artists creating their best work in their eighth decade, entrepreneurs starting businesses after seventy, athletes breaking records in masters categories. These stories are not exceptions to the rule – they’re proof that the rule was false from the start. The brain retains plasticity throughout life, and the body responds to training at any age. Key is rejecting limiting beliefs and taking action.
The importance of physical activity after sixty and the role of strength training
Strength training is, according to Honoré, the most important form of activity for people over sixty. Muscle mass loss – sarcopenia – begins after thirty but accelerates dramatically after age sixty. Without intervention, a person can lose up to 3% of muscle annually. This leads to weakness, falls, fracture, and loss of independence. The good news is that muscles respond to training at any age – even ninety-year-olds build strength with appropriate exercises.
Basic strength exercises for seniors:
- Chair squats or free squats
- Forward and backward lunges
- Wall push-ups or knee push-ups
- Resistance band rows
- Standing up from chair without using hands
What is NEAT and how does it affect health?
NEAT stands for Non–Exercise Activity Thermogenesis – energy burned during daily non–exercise activities. Climbing stairs, cooking, cleaning, walking to the shop – all this contributes to NEAT. Honoré points out that for metabolic health, daily movement may be more important than intense workouts once a week. People with high NEAT levels are less likely to develop diabetes, maintain healthier weight, and live longer.
The problem with modern lifestyle lies in eliminating NEAT. Cars, lifts, remote controls, online shopping – all reduce movement to a minimum. Honoré cites research showing that people sitting more than eight hours daily have significantly higher risk of premature death, even if they exercise regularly. Sitting itself is toxic to metabolism. The key is breaking up long sedentary periods with short activities – standing every hour, walking during phone calls, stairs instead of lifts.
Using spontaneous activity to improve metabolism and fitness
Spontaneous activity is movement that requires no planning or special equipment. Honoré encourages seeking movement opportunities in daily tasks. Park further from entrances, choose stairs, take a short walk break at work. These small changes accumulate – a person adopting such habits can burn an extra 300–500 calories daily without feeling effort. That’s equivalent to an hour of cardio training, spread throughout the day.
Simple ways to increase NEAT:
- Stairs instead of lift at every opportunity
- Walking during phone conversations
- Parking further from shop entrances
- Standing up every hour during desk work
- Housework and gardening as forms of movement
Strength training and fitness after sixty
Maintaining muscle strength is the foundation of independence in later years. Honoré describes cases of people who, through regular strength training, regained fitness lost through years of inactivity. It’s not about building mass like a bodybuilder but functional strength needed in daily life. Getting up from an armchair, lifting shopping bags, climbing stairs – all require strength that can be built and maintained. Detailed guidance on strength training after sixty can be found in a separate article.
Research shows that resistance training reduces fall risk by 40% in older adults. Stronger muscles mean better balance and faster reactions in dangerous situations. Honoré emphasises it’s never too late to start – people beginning strength training in their eighth decade record significant strength gains and quality of life improvements. The key is consistency and gradually increasing loads under specialist guidance.
The importance of spontaneous physical activity
Honoré devotes considerable attention to movement that doesn’t look like exercise. Gardening, dancing, playing with grandchildren, dog walking – these are forms of activity combining movement with pleasure and social relationships. Such activities are easier to maintain long-term than rigorous training programs. When movement becomes part of lifestyle, it requires no discipline or motivation. The topic of NEAT and spontaneous activity is discussed in detail in a separate piece.
The social dimension of activity enhances its health benefits. Walking with friends, group fitness classes, dance clubs for seniors – these provide not just movement but human contact protecting against loneliness and depression. Honoré cites research showing social isolation is as harmful to health as smoking fifteen cigarettes daily. Activity combining movement with relationships offers double benefits for longevity.
Principles of active living at any age
Honoré concludes the book with a practical summary of active living principles regardless of age. Most important is changing mindset – age is a number, not a sentence. The body and mind retain capacity for adaptation and development throughout life. Regular physical activity, both planned and spontaneous, protects against disease and loss of function. Social engagement and sense of purpose add years to life and life to years. Every day offers opportunity for movement, learning, and connection with others – these simple elements comprise the recipe for a long and satisfying life according to the “Bolder” philosophy.
FAQ: Most frequently asked questions about active aging
Can you start strength training after seventy?
Yes – research shows that people starting strength training even after eighty record significant strength gains and functional fitness improvements.
How much movement does an older person need daily?
Minimum is 150 minutes of moderate activity weekly plus strength exercises twice-weekly, but every additional movement brings additional benefits.
Can NEAT replace regular exercise?
NEAT supplements but doesn’t replace training – best results come from combining spontaneous activity with planned strength and cardio exercises.
How to change negative attitudes about one’s own aging?
Start by consciously questioning stereotypes and seek inspiring examples of active older people in your surroundings or media.
References:
1. Levy, B. R., et al. (2018). Positive age beliefs protect against dementia even among elders with high-risk gene. PLOS ONE, 13(2).
https://doi.org/10.1371/journal.pone.0191004
2. Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults. Annals of Internal Medicine, 162(2).
https://doi.org/10.7326/M14-1651
3. Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3).
https://doi.org/10.1002/14651858.CD002759.pub2
