[As published in May/June BayBuzz magazine.]

What does it take to live a long, vibrant life? 

Ask the experts, and they’ll mention things like nutrition, sleep, and social connection. But increasingly, science is shining a spotlight on something many women still overlook – the strength of functional movement.

Research shows that maintaining muscle mass and mobility is one of the most powerful predictors of longevity, especially for women. This is training that isn’t just about looking fit – it’s about preventing falls, supporting joint health, improving balance, and staying independent as we age. And functional movement – the kind that mimics everyday tasks like bending, squatting, reaching, or walking – can make the difference between simply aging … and aging well.

But sometimes the most compelling insights don’t come from data. They come from people living the evidence every day.

Meet Ainslie Reid, a 90-year-old woman whose life is a masterclass in active aging. Whether she’s walking her local estuary, stretching into a gentle yoga pose, or tending to her garden, her lifestyle reminds us that vitality doesn’t vanish with age – it just evolves.

“I was brought up on the West Coast,” she tells me, “and because my mother didn’t drive, we walked or biked everywhere, often in the pouring rain.” Her mother had a knack for good posture too, constantly reminding her to stand tall, shoulders back, toes turned out. “I hated it then,” she laughs, “but I’m grateful for her perseverance now.”

That early foundation of movement never left her. Today, Ainslie walks daily – regularly taking on the local hills in Napier, sometimes enjoying flatter paths around the estuary. “I do most of my own housework and gardening. I have someone to help with the floors now, because of arthritis, but staying active is still important to me.”

She’s also been doing yoga on and off for over 20 years. “Now I love the gentle Yin Yoga. I’m more cautious these days and definitely aware that my energy isn’t what it used to be, but I still do what I can.”

Her body, like anyone’s, has weathered a few storms. She broke her kneecap 13 years ago and dealt with serious back pain in her mid-50s. But she kept going. “I think attitude is half the battle,” she says. “You just need to stay within your capabilities.”

And it’s that mindset – self-awareness mixed with quiet discipline – that seems to define her strength.

“I’ve only ever been to the gym once,” she admits, “but I’ve always moved. I started tramping once my family were teenagers and only gave it up about seven years ago.” In her 50s, she went trekking in Nepal and Kashmir with Lady June Hillary – a five-week adventure through mountain ranges, culture, and courage.

But even at home, strength has played a vital role in her independence. “Living on my own, I’m motivated by the simple fact that ‘it’s up to me’. If I’m feeling down, I make plans – coffee with a friend, a movie, something to look forward to.” 

That proactive spirit has been key, especially given her family history. “There’s depression in my background, so I’m very aware of not letting myself fall into a black hole. If I need to, I let myself feel ‘yuck’ for a bit, but then I pick myself up. A Gratitude Book helps. So does surrounding myself with positive people.” 

She’s quick to emphasize that staying well doesn’t require anything extreme. “It doesn’t have to be a major activity. A walk, fresh air, a good sleep, nourishing food – those are the things that help. I’m no different from hundreds of other amazing older people just trying to live the best life they can.” 

Her advice for younger women is simple but powerful: “It’s never too late to create a new habit to help yourself. Keep moving, stay positive, and don’t underestimate the small things.” 

And while she’s full of appreciation for what her body can still do, she’s also still dreaming. “I’d love to go on a balloon flight. And a jet boat ride into Fiordland; that’s on my list.” 

A life that moves us 

In Ainslie’s story, we find more than a tale of graceful aging. We find a gentle challenge – to rethink what’s possible as we age, and to realise how much of it is in our hands. 

Science can tell us that women who build strength are less likely to suffer fractures, chronic pain, or mobility issues. But it’s women like Ainslie who show us what those outcomes look like in real life – long walks, yoga stretches, solo living, everyday independence, and a heart still full of curiosity. 

She reminds us that longevity isn’t just about the years in your life, but the life in your years. 

So to every woman wondering if it’s too late to get stronger, move more, or build a habit that supports her health: start today. Be inspired by women like Ainslie. And know that your body is worth looking after, at every stage of life. 

Because strength doesn’t have to fade with age. It’s something we carry, build, and reclaim, one step at a time. 

Janine Couchman is a personal trainer and fitness coach specialising in strength training women of all ages and stages. As well as private coaching, she delivers an eight-week group programme at Peak Fitness and Health. She can be found at janinecouchman.com and @JaninecouchmanPT