When I was 19, exercise was my job. I wasn’t in it because of how it made me feel or what it did for my health; all I cared about was how it could help me win. It wasn’t until I retired from Iron Man that I unpacked the rigidity of this mentality and started to appreciate the life-long benefits of exercise. Fast forward a couple of years (or decades), and my relationship with movement couldn’t be further from what it was. Today, I’m every bit as passionate about it but for a new reason – it’s ability to help us live healthier, longer, and better lives.
Exercises for a longer, healthier life.
ARTICLE
1 January 2025
4 min read
4 min read
From Iron Man to lifesaving, Australian wellness advocate Guy Leech shares his perspective on longevity and how exercise can help us live well as we grow older.
What longevity means to me
I'm 60. I still play golf with my mates every week, ride my bike and stay active with the kids, but I know these things might not be as easy —or even possible—down the track if I don’t take care of myself now. In Australia, the average lifespan is 80-851. Around 10 of those years will be plagued by ill health.2 Like anyone, I don’t want my health to limit my life. This is the essence of longevity: not how long we live, but how well we live – our health span. Fortunately, there’s something we can all do today to improve our quality of life tomorrow: exercise.
Flipping the all-in exercise script
Contrary to today’s extreme workout culture, exercise doesn’t have to be an all-out, exhaustive affair to be beneficial. Science proves that if we simply move our bodies, get our heart rate up and make a habit of it, we’ll experience the physical, mental and lifelong benefits of exercise. It’s not about blocking out hours of your day to move, but taking conscious, small steps every day to be a bit more active.
All or Something
With a little bit of elbow grease, a micro workout can have huge effects on your overall health – it's also an easy way to earn yourself up to 100 AIA Vitality Points that count toward your weekly Active Benefit.
All: Incorporate a micro workout into routine.
Something: Go for a 15-minute walk.
Our physical health plays a huge part in our holistic wellbeing. Even if the covers are calling, any effort you make still counts towards a healthier you. Remember, All or Something!
How I make exercise part of everyday
- Shift your perspective. A lot of us drag our feet a bit before a workout, but the way I see it, we’re so lucky to be able to do something we know will improve our lives and boost our mood.
- Focus on the feeling. If you start to think of exercise as a chore, bring your focus back to how it makes you feel. For example: I feel energised, clear-headed and proud after I move my body.
- Mix things up. Experimenting with different forms of exercise gives your body the time to recover, challenges your fitness and keeps things fun. I alternate between cardio, strength and pilates.
- Make it stimulating. I often listen to a podcast or audiobook when I ride my bike or go for a walk. It’s a great way to stay mentally stimulated while you move.
- Be social with it. Getting active with friends can take the pressure off exercise by making it more enjoyable and motivating.
4 exercises to try for longevity
- Try an activity. If a traditional gym class isn’t for you, get out there and try new things. From bouldering to hiking, swimming to rollerblading, there’s so many great ways to stay active.
- Walk. One of the best and most accessible forms of exercise. Try a couple of laps around the block after work, or take the dogs out on the weekend for an adventure. Remember, all steps are good steps.
- Move at home. When I have a desk-heavy day, stacking a couple of 10-minute body weight exercises breaks up the day and makes me feel great. Try some luges, push-ups, squats and abs exercises.
- Incidental exercise. Whether its gardening or carrying the groceries, any form of incidental exercise that gets us moving, pulling and lifting does wonders for our muscles and overall fitness.
What do you still want to be doing at 40, 50 or 60? What can you do in the next 10 years to help make that happen? Whether it’s playing tennis with your mates or picking up the grandkids without a fuss, chances are it requires a bit of fitness, strength and coordination. So now’s the time to get moving. The good news is there’s plenty of exercise you can do straight away to help your future-self. All you need to do is start.
Footnotes
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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