{"id":282012,"date":"2026-02-13T10:02:13","date_gmt":"2026-02-13T10:02:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/282012\/"},"modified":"2026-02-13T10:02:13","modified_gmt":"2026-02-13T10:02:13","slug":"at-89-i-lift-weights-and-power-walk-every-week-heres-the-routine-that-keeps-me-strong","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/282012\/","title":{"rendered":"‘At 89, I lift weights and power walk every week \u2013 here’s the routine that keeps me strong’"},"content":{"rendered":"

Lever Edge Care Home<\/a> resident Valerie Bailey has been active throughout her life. In 1989, she ran the London Marathon<\/a> and another 20-mile race, and the Lancaster Race Series Garstang 10K in 1992. Now, at 89, the former NHS nurse is still a self-professed \u2018get fit fanatic\u2019 whose weekly sessions include a robust combination of strength training<\/a>, stretching, power walking<\/a> and teaching an aerobics class.<\/p>\n

She gives WH a rough outline of her routine \u2013 Tuesday and Friday are consistent, while the other workouts aren\u2019t fixed to specific days:<\/p>\n

Monday: 1-hour power walk
Tuesday: 1-hour strength and stretching session, sometimes with running<\/a> on the spot
Wednesday: Rest
Thursday: 1-hour power walk
Friday: 1-hour strength and stretching session, sometimes with running on the spot
Saturday: Leads a 1-hour aerobics class in the afternoon
Sunday: Rest<\/p>\n

\"89<\/p>\n

Hill Care Group<\/p>\n

In her strength sessions, she works through movements such as dumbbell bicep curls<\/a>, overhead presses<\/a> and bent-over rows<\/a>. For stretches, she includes standing side bends, backbends and overhead stretches. \u2018Always think as if you\u2019re [pushing into] something really heavy,\u2019 she says, explaining the resistance to create during the stretch.<\/p>\n

As for power walking, when Val heads out with the care home\u2019s event manager, Manny Patel, \u2018It\u2019s not just a stroll \u2013 we use our arms as well.\u2019 Sometimes they pass parks and complete strength exercises there.<\/p>\n

Val even uses the playground as makeshift equipment. \u2018I\u2019ve climbed up the stairs to the helter skelter and slid down. I like the slide because you get the exercise of [working lower-body muscles like glutes<\/a>, quads and calves] when you walk up before experiencing the slight thrill of coming down.\u2019 Occasionally, she takes a spin on the roundabout. \u2018You push it, you run, and then you jump on it.\u2019<\/p>\n

\"89<\/p>\n

Val has only been at the home for a few months, but she\u2019s already begun leading an aerobics class with Manny. The session is usually held in the main lounge once a week in the afternoon, for around 10 other residents. \u2018They take part because you can even sit on a chair and do the movements, like raising your legs and lowering them, or raising your arms above your head, pushing your arms out in front of you, or side and forward bends. It doesn\u2019t have to be standing up or strenuous.\u2019 Of course, as she demonstrates, if you\u2019re standing, you can add squats<\/a>.<\/p>\n

She recruits members in person. \u2018I go to people\u2019s rooms, knock on the door and get them out. At the beginning of the class I say, \u201cI\u2019m Val and this [Manny] is my pal.\u201d\u2019<\/p>\n

\"89<\/p>\n

A section of the class even involves dancing, incorporating elements of styles such as the waltz. Manny explains that they\u2019ve started adding themes to the sessions: \u2018I\u2019ve bought some leg warmers, a headband and wristbands and we\u2019re going to do the Fame routine.\u2019 It\u2019s quite an energy-intensive session, and Val usually takes an hour-long nap afterwards.<\/p>\n

The inspiration for the class came after one of her power walks. \u2018It occurred to me that not everyone can go out, but they can do something. I do not like seeing people sat down. Exercise is good for everybody.\u2019<\/p>\n

A pivotal part of Val\u2019s routine is her daily 10-minute morning stretching session, which includes wall push-ups<\/a> \u2018for your upper body\u2019, wall sits<\/a> and forward bends, where she\u2019s able to reach her toes. \u2018I\u2019m 58 and I can\u2019t even touch my toes and she can,\u2019 Manny tells me. \u2018I\u2019m not bending my knees,\u2019 Val insists.
<\/p>\n

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