Ernestine Shepherd is 86 years old and one of the world’s oldest female competitive bodybuilders. She set the Guinness World Record for The World’s Oldest Performance Female Bodybuilder in Rome, Italy, in March 2010. But she hasn’t always been a healthy grandmother. She describes herself as a “prissy” child who is uninterested in physical activity. She was 56 years old, worked as a school secretary, and led a sedentary lifestyle. She is living proof that it’s never too late to get into shape, and she swears by that philosophy. She works as a personal trainer and conducts senior exercise courses.
Sedentary Secretary to Fit Grandmother
Shepherd went swimming suit shopping with her sister, Mildred Blackwell, in her mid-fifties. “We both giggled when we glanced at each other since we didn’t look too nice in those suits,” Shepherd explained. “‘Tina, we’re going to have to do something about this,’ she added.”
They started with aerobics courses and, as they lost weight, they added weight-lifting to their regimens. Mildred, on the other hand, died soon after from a brain aneurysm. Shepherd was devastated by her sudden loss and stopped attending to the gym. Her health deteriorated in the months following her death, as she battled high blood pressure, acid reflux, panic attacks, and sadness. Her companion eventually persuaded her to return to the gym, stating Mildred would have wanted her to complete their joint objective.
Slowly, Shepherd’s life altered. She started getting up early and going for runs to prepare for marathons. Yohnnie Shambourger, the former Mr. Universe, was hired as her bodybuilder trainer. She competed in her first bodybuilding competition at the age of 71 and outperformed women decades her junior. At the Natural East Coast Tournament of Champions bodybuilding competition, the fit grandmother took first place in her class.
“I feel now that I am a really strong, optimistic, and confident lady,” she remarked in a 2010 interview at the age of 73. “Years ago, I was concerned about what people said about me. But when you’re 70-something and don’t have that many years ahead of you, you don’t think about it.”
“Determined, devoted, and disciplined in order to be fit”
Ernestine began her journey by working with a dietitian to develop a balanced diet that would complement her fitness goals. She also has the support of her husband, Collin, with whom she has been married for more than 60 years. He assists her in meal preparation and keeps the fridge filled with nutritious foods. Ernestine, despite her active lifestyle, makes sure she receives enough rest and recuperation. She maintains a positive attitude and considers her workouts enjoyable, viewing her job as a “long happy journey.”
She told her story in her book The “Ageless” Adventure of Ernestine Shepherd, in which she advises others to exercise regardless of their age, whether they are a young mother or an elderly grandmother. In it, she reiterates her slogan of being “determined, focused, and disciplined to remain healthy,” while claiming that age is truly only a number. “Being out of shape as we age is absolutely a decision – NOT a compulsion!” she argues.
She advises folks to find out what type of exercise they enjoy the most. “Not everyone aspires to be a bodybuilder, not everyone aspires to be a runner. “But, figure out what you enjoy doing,” she advised. She also emphasizes the significance of keeping motivated. Although prayer and faith provide her with strength, her late sister inspires her more than anything else.
Beginning to Workout as an Elderly Person
Working out isn’t just for teenagers. In fact, exercise is one of the most beneficial things people can do for their health, particularly as they get older. It can assist elderly persons keep their independence as well as their physical and emotional well-being. The Physical Activity Guidelines for Americans recommend at least 150 minutes per week of moderate-intensity aerobic activity and getting active at least three days per week, with muscle-strengthening activities included two days per week.
Yet, it is critical to begin slowly. Excessive exercise can result in damage or stopping. It is preferable to make modest but steady development. To limit the chance of injury, begin with mild warm-ups and end with cold downs, remain hydrated, use suitable clothing and shoes, and see a doctor before beginning a new regime. Exercises for strength, endurance, flexibility, and balance should all be included in fitness. A health professional can advise you on which activities are best for you and which should be avoided.
“When somebody first begins exercising, it is necessary to initially measure your physical fitness,” said Dr. Elizabeth Gardner, MD, a sports medicine specialist at Yale Medicine. “Although there are essentially no absolute contraindications to exercise, certain medical or physical issues may necessitate modifications to an exercise plan.”
“There is no such thing as too late.”
Start with a familiar and pleasurable exercise, such as going nature walks, bicycling, or participating in a sport, after gaining your doctor’s consent. But remember to take it slowly at first. “The goal is to develop a habit and progressively increase your activity over time,” Dr. Gardner explained. “If you’re going to lift weights, start with weights that you can do 10-12 repetitions of. You don’t want to be sore from your first outing that you can’t move for a week.”
Balance exercises, on the other hand, are especially useful for older persons since they can help prevent falls later in life. Marching in place, standing on one foot, and shifting weight from one leg to the other are examples. Pilates, tai chi, and yoga can help you improve your balance, mobility, and strength. Furthermore, group classes may foster a sense of community. Regular social connection can be just as helpful as remaining physically active, especially for lonely grandmas, grandpas, and anyone elderly and living alone.
“When it comes to exercising, there is no such thing as ‘too late,” ” said Nicholas Rizzo, a personal trainer, scientist, and fitness research director. “The research is unequivocal—whether you’re 50 or 80, it’s never too late to start. Exercise will help you live longer, live better, battle the aging process, and so much more.
