"Exercise is a vital part of my life. My love for and discipline with the gym is a daily rhythm that not only keeps me looking young but also significantly improves my mental health," Mai shared.

For her, persistence is key. She doesn't engage in high-intensity workouts but focuses on a sustainable routine fueled by passion. Mai works out daily, combining it with light exercises like walking and a balanced diet. Over the years, this has resulted in robust physical and mental well-being.

Mai confided that after turning 50, she began experiencing physical decline, and muscle loss became more pronounced due to reduced activity, poor nutrition, and illness. Her metabolism slowed with age, and she encountered joint and spinal issues, including arthritis and frequent discomfort. Her glutes atrophied significantly, becoming uneven, affecting both her appearance and health. After a period of rapid 6 kg weight loss, her doctor recommended incorporating regular exercise to improve her physical condition.

Mai's youthful appearance and energetic physique at 69. Photo: Provided by the subject

She embraced change, increasing her walking and taking up yoga to improve her health. Her regular weekly routine, consisting of 1 to 1.5-hour sessions, focused on basic movements to open her shoulders, improve her back, reduce belly fat, and enhance flexibility. Over time, she learned to coordinate her breathing, relax her body, open her joints, and deeply appreciate the internal transformation. However, yoga's emphasis on balance and single-leg stances proved less suitable for her spinal condition.

In addition to yoga, she transitioned to the gym to combat boredom, challenge herself, and further enhance her physical well-being. She recognized that without exercise, her muscle loss would worsen.

The gym, with its rows of weights and gleaming machines, initially seemed like an alien world, "exclusively for men." But with guidance from a trainer and unwavering determination, Mai shattered her own preconceptions.

She committed to six one-hour gym sessions per week. Avoiding strenuous exercises, she prioritized rest and focused on her lower body, particularly her glutes and thighs. Her trainer recommended age-appropriate exercises for these areas, aiming to improve strength, mobility, reduce the risk of falls, and combat age-related muscle loss.

Mai's balanced physique. Photo: Provided by the subject

Initially, she experienced persistent muscle soreness. However, she listened to her body, adjusted the intensity accordingly, and avoided pushing herself too hard. She incorporated more walking into her routine, even walking to the gym, to further improve her health. After a few months, she wondered, "Why didn't I start sooner?" She noticed significant improvements in her physique, particularly in her figure.

Recognizing her physical limitations compared to younger individuals, especially with severe knee osteoarthritis, she adapted her routine. She avoided heavy squats and weightlifting, opting for machine-assisted exercises and prioritizing rest. Years later, her body transformed remarkably. Her glutes and thighs became firmer despite her age, and the muscle in these areas not only stopped atrophying but actually grew, motivating her to persevere.

According to Healthline, regular exercise offers numerous benefits, from improved sleep and increased energy levels to a better physique. Small bursts of activity throughout the day can have a significant cumulative effect. Even a minute of brisk movement can positively impact the body. Gym workouts provide various physical and mental advantages, including increased muscle strength, improved cardiovascular function, stronger bones and joints, reduced risk of chronic diseases (diabetes, heart disease, colon cancer), improved mood, and increased lifespan.

"Nearing 70, I don't focus on the scale or clothing sizes, but I've noticed a shift from size S to size M pants, indicating muscle retention and growth in my glutes. I'm happy to maintain such a healthy habit at this age," she said.

Alongside exercise, Mai emphasizes a healthy diet. Her meals consistently include the four main food groups: carbohydrates, protein, fats, vitamins, and minerals. She minimizes refined carbohydrates from white rice and bread and avoids artificial sweeteners. Instead, she prioritizes seasonal fruits and vegetables, opting for low-sugar options like grapefruit, cucumber, jicama, apples, or oranges.

She also prioritizes protein-rich foods, supplementing with external sources when necessary. According to Health, a high-protein diet can mitigate muscle loss and maintain a higher metabolic rate during fat loss. Therefore, she proactively plans her meals to ensure adequate protein intake.

With her body continually changing for the better, Mai exudes confidence, self-love, and positive energy for her favorite activities.

Thuy Quynh