At 73, I Still Work, Walk 20,000 Steps a Day, and Can Do the Splits

This as-told-to essay is based on a conversation with Victor Chan, a 73-year-old living in Singapore. It has been edited for length and clarity.

Health is wealth, and I’ve always believed that. I’m 73 now, and I still work five days a week. My job as a pool supervisor keeps me active — and staying active keeps me working.

When I was younger, I got into bodybuilding after some friends encouraged me to join them. We trained together, and on weekends we’d head to the beach.

Looking fit was part of the appeal, and it was motivating to see people notice our physiques. I even competed in community-level competitions.

I eventually outgrew the sport and took up running instead, partly because of my job. I’ve worked at a military training facility since 1978.

I’ve participated in ultramarathons and Ironman races before. The only times I truly stopped exercising were due to injury, and even then, it was never for long.

Slowing down didn’t mean stopping

When I was around 50, I began experiencing the early symptoms of intervertebral disc degeneration. I couldn’t walk or stand for long, and even sleeping was hard. I ended up relying on painkillers.

It was scary, and I felt life no longer had meaning. It was a big step down from how fit I was at the time. Fortunately, I was still at a stage where physiotherapy could help.

In addition to the prescribed exercises, I started devoting time to stretching and planking. These days, my back no longer bothers me.

I can still run, just not at the same intensity as before. Walking has always been part of my routine, and I still aim for about 20,000 steps a day.

To hit that, I walk up and down along the pool I work at and avoid taking public transport. I just walk, take my time, look around, and keep moving.

I’m part of Team Strong Silvers. We’re a group of older adults who enjoy working out and staying active, regardless of age. From time to time, we’re invited to take part in healthy-aging workshops and lead exercise sessions that encourage other seniors to keep moving.

I first joined the team in 2016 after the group was short on members for an event, and I ended up staying on.

People are often amazed when they find out I can do the splits. Practice makes perfect, and I’ve always believed in the importance of stretching — especially for older adults.

I stretch every day and do a range of flexibility and balance exercises, including headstands.

A lot of what I do comes from watching YouTube videos and trying things out on my own. My wife says, “You’re crazy. You’re not a youngster anymore.” But I feel that staying flexible helps me move more confidently and react better, even if I fall.

Staying strong is about more than workouts

Apart from exercising regularly, I also watch my diet.

My wife does the cooking, and she’s very health-conscious. She uses very little oil and salt, and even the rice we eat is basmati rice, which is healthier. Honestly, I’m the only one in my family who can really accept this style of cooking. My kids — no way. But that’s what she cooks, and that’s what I eat. I don’t complain.

I mostly go for vegetable dishes. I do eat meat, especially since I work out, but I don’t really fancy fried food. I do enjoy desserts once in a while. After all, life has no meaning if you can’t have anything.

Having friends is important too. If you don’t socialize, you can feel lonely, and that’s not good. I talk to my neighbors and colleagues, even though many of them are younger than me. Staying connected gives life balance, and it’s just as important as staying active.

For older adults who want to start exercising but don’t know how, my advice is to start slowly — find a local community center offering healthy activities like walking groups.

When you exercise with others, you get to socialize and make friends. That makes it easier to keep going.