Fifteen years later, Owen is a 10-time gold medalist in the San Diego Senior Games. His daily routine focuses on strength, balance, flexibility, and stress management through movement and mindset. He\u2019s also an author and documentary producer focusing on healthy aging and fitness after 50. His book “Just Move!” was named a top healthy aging read by The Wall Street Journal, and his latest film “SuperAgers: Growing Old, Living Young” aired nationwide on PBS.<\/p>\n
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Below, Owen shares his secrets with Tom\u2019s Guide, as well as the five bodyweight exercises he returns to, and his advice for those looking to start their fitness journey. Read on to find out more.<\/p>\n
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Jim Owen<\/a>is an 85-year-old athlete, author, and documentary filmmaker based in La Jolla, CA.\u00a0He\u2019s a 10-time gold medalist in the San Diego Senior Games. <\/p>\n When did your fitness journey begin? <\/p>\n \u201cWhen I turned 70, I was a certified couch potato and a physical wreck. My chronic lower back pain was killing me, my knees were shot, and I was a good twenty-five pounds overweight. If that weren\u2019t enough, my right rotator cuff was frozen,\u201d Owen tells Tom\u2019s Guide.<\/p>\n \u201cI reached the point where I could no longer put up with the aches, pains, and stiffness. I decided I was going to get fit no matter what it took.\u201d<\/p>\n This shaped Owen\u2019s approach to getting fit \u2014 \u201cFocus on the things you can control, and don\u2019t sweat the rest.\u201d<\/p>\n What\u2019s a workout you swear-by? <\/p>\n \u201cI\u2019m a big believer in keeping it simple, especially at first. What worked for me was a whole-body workout made up of five classic exercises,\u201d he tells Tom\u2019s Guide. \u201cAll but one can be done with bodyweight alone, and all of them are adaptable to whatever shape you\u2019re in, meaning you can do easier versions at the start and then add challenge as you gain strength over time.\u201d<\/p>\n As you get fitter and stronger, you can add weight to the exercises in the form of dumbbells or kettlebells \u2014 check out the best adjustable dumbbells<\/a> and best kettlebells<\/a> for working out at home here.<\/p>\n As a reminder, if you\u2019re a complete beginner or you\u2019re returning to exercise following an extended break or injury, it\u2019s always good to seek personalized advice from a qualified professional.<\/p>\n You may like<\/p>\n \n (Image credit: Shutterstock)Here\u2019s the 5 bodyweight exercises Owen swears by<\/p>\n Owen recommends doing as many reps of the following exercises as you can with good form:<\/p>\n Plank: \u201cThe key to this exercise is keeping your spine and neck in a straight line, generating muscular tension throughout your core. Don\u2019t thrust your bottom into the air or let yourself sag in the middle. Try to hold the position for 15 to 20 seconds. Then 30 seconds, then 45 and so on.\u201dSquat: \u201cFor ideal form, extend your arms to the front as a counterbalance, and then keep your chest lifted as you \u2018sit\u2019 into the squat position, getting as low as you comfortably can. Starting with your feet pointed outward and little wider than your hips can help you get lower. At the start, you may want to do this with a Swiss ball against a wall, giving yourself more stability.\u201dPush-up: \u201cYou can start by pushing away from a counter or wall, then progress to pushing up from your knees, and finally, a full-body plank push-up. Work toward a full range of motion where your shoulder blades come together at the bottom of the movement.\u201dLat pulldown: \u201cThis back exercise is best done on a machine or cable setup, but with a little creativity you can rig a resistance band to duplicate the motion. Grab the bar with hands a little wider than your shoulders. Keep your chest lifted and elbows pointed down as you pull the bar to chest level. (Safety note: Never pull the bar behind your neck.)\u201dLunge: \u201cAs you put your front foot forward, keep it in line with your ankle. Keep your upper body straight and chin up as you lower your knee toward the floor without touching it. Push from your heels as you rise to the starting position. If this is difficult, hold onto a chair or railing to help stabilize and support you.\u201d<\/p>\n \n (Image credit: Getty Images\/Ridofranz<\/a>)What\u2019s your advice for beginners? <\/p>\n \u201cI always recommend daily walking as a first step. It\u2019s the most natural and functional exercise there is,” Owen says. \u201cDon\u2019t worry about how far or how fast you go at first. The idea is to get your body accustomed to regular movement and get into the exercise habit. Once you\u2019re in the groove, go a little farther or faster week by week. You\u2019ll be surprised how much better you feel after a couple of months.<\/p>\n \u201cThat said, I firmly believe walking alone isn\u2019t enough. Some kind of strength or resistance training is essential to help you build back the muscle we all naturally lose as we age. A lot of people are surprised to learn that we start losing lean muscle in our thirties, if we\u2019re not actively working to maintain it.<\/p>\n \u201cAs you get older, core strength is especially important, and that doesn\u2019t mean abs alone. It includes all the muscles around your midsection, including your back, thighs, and glutes. Core strength is what helps us stand up straight and catch ourselves when we get off balance. It\u2019s also what powers most of our large motor movements and helps us get through daily tasks, from hauling groceries to climbing steps.<\/p>\n \u201cStrength training is also necessary if you want to get rid of those nagging aches and pains. Sensible, whole-body workouts can reduce pain by building muscle to support joints, correct imbalances, and improve your physical stability and function.<\/p>\n \u201cGetting fit is a long-term proposition, to be sure. But if you focus on what you can do, rather than what you can\u2019t, give it your best effort, and do it consistently, you will get results. You\u2019ll also discover that small steps add up to big strides over time.\u201d<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/01\/CGQgsWCWXuSxtLb23L4aSK.jpg\")
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