Movement Matters: Train for Your Future Self
TILDA confirms that walking, resistance training, and mindset all matter—at any age. Active ageing doesn’t start at retirement; it begins in your 30s. We turn the latest findings on Sarcopenia*(age-related muscle loss) and walking speed into simple, effective habits to boost your mobility and long-term resilience.
Watch the Physical Activity Series below: Presenter Shannon Keenan chats with Dr Ann Monaghan about the latest TILDA findings on walking speed, sarcopenia, and the importance of movement for brain health.
Video 1: Walking & Active Living: Walking More Now Can Add Years to Your Life
It’s not just cardio—walking builds resilience. TILDA research found that slower walking speed is a predictor of earlier mortality, making walking speed an essential indicator of overall health. Learn how aiming for 7,500 steps per day significantly reduces cardiovascular disease risk, improves mental health, and aids digestion.
Donoghue et al., Walking to Wellbeing: Physical Activity, Social Participation, and Psychological Health in Irish Adults Aged 50+. https://www.doi.org/10.38018/TildaRe.2016-00
Murtagh, E. M., et al. (2015). Prevalence and Correlates of Physical Inactivity in Community-Dwelling Older Adults in Ireland. PLOS ONE, 10(2), e0118293. https://doi.org/10.1371/journal.pone.0118293
Video 2: Muscles & Sarcopenia: Start Lifting Now – Thrive Later
Muscle loss (Sarcopenia) begins as early as your 30s—let’s stop it there. TILDA research confirms that muscle mass and strength in middle age predict physical function in later years. Discover how strength training twice per week can prevent muscle loss and maintain the independence you value.
Murphy, C.H., et al., 2023. Plasma lutein and zeaxanthin concentrations associated with musculoskeletal health and incident frailty in The Irish Longitudinal Study on Ageing (TILDA). *Experimental Gerontology*, 171, p.112013.
O’Connor, et al., (2022). Sustaining an ageing population: The role of micronutrients in frailty and cognitive impairment. *Proceedings of the Nutrition Society*, 81(4), 407–421.
Video 3: Exercise & Brain Health: Want a Sharper Brain and a Better Mood? Start Moving
Physical activity directly supports your mental and cognitive health. TILDA confirms that even low levels of physical activity reduce the risk of major depressive disorder and Generalised Anxiety Disorder (GAD). Learn how just 10 minutes of moderate activity per day can protect your mood, memory, and combat the effects of negative ageing perceptions.
Herring, M.P., et al. (2024). Physical activity dose for generalized anxiety disorder & worry: Results from the Irish longitudinal study on ageing. *Psychiatry Research*, 332, 115723.
McDowell, C.P., et al. (2018). Physical activity and the odds of major depressive disorder in older adults: Results from The Irish Longitudinal Study on Ageing. *Journal of Affective Disorders*, 232, 294–299.