Act Now, Age Better: Lessons from an 84-year-old who doesn’t sit down

Ageing is one thing we all have in common. From the moment we’re born, we are on a path of growth. We also know our population in Scotland is ageing rapidly, but lacks a plan to support that reality.

Empowering action is at the heart of what we do at Age Scotland. 

We’re delighted to hear from many people across Scotland who are rewriting the rules when it comes to ensuring that health and fitness stay on the agenda well into retirement.  The Act Now, Age Better campaign is all about inspiring action. We’re not talking about ultra marathons, but encouraging daily movement and activities, which you’ll be thankful for as you reach retirement age. 

You are never too old to try something new. 

Kay Wood, our Community Development Officer for Northeast Scotland, Orkney & Shetland, sat down with Philip Dean (84) to talk about how exercise has shaped his life and shares a simple but powerful message. 

I’m responsible for my own life.

Phil, 84 years old

Philip’s story isn’t about extremes; it's about mindset, having a positive outlook and continuing to show up.  

How early life shaped a positive outlook on movement  

Phil has always been active. As a boy, he captained his school football team and played cricket for the 1st team; sport played a big part in Phil’s childhood. He started swimming at about 10 years old and hasn’t stopped moving. Phil suffered some injuries while playing sports and has one important lesson: 

Listen to your body and don’t do too much. 

Ageing well isn’t about pushing yourself into doing too much; there needs to be balance. Staying active matters, but so does knowing when to rest. 

Movement is more than exercise  

 When Phil returned to Scotland from working overseas, he moved to a small village and joined a hillwalking group where they did some “Munro Bagging” – a good way of meeting people – he got to know a lot of people, and it was a great way of keeping fit.  

Get involved in your community – even if it’s unexpected  

Phil didn’t plan to become deeply involved in village life. He attended a local group in the village hall and ended up becoming the Secretary!  

It was the best decision he made, as he quickly became integrated and got to know a group of people, and all the social events going on in the village. 

Being involved keeps the brain going.”

Why is social connection important?  

Keeping active and, importantly, keeping your brain active. Joining something bigger than yourself is rewarding. You can always back off if you don’t like it – no one’s telling you to do something. 

Phil has been involved in volunteering on and off, with Friends of Stonehaven Open Air Pool for about 25 years. Another great way of meeting people. 

It's never too late to give it a go  

Don’t overthink it. Try something new. Join a local group. Take a new class. Take a pal, and if you don’t like it, you can stop – you can always stop if it’s not for you.  

Phil’s tried different new activities in later life, such as: 

• Joining a Men’s Shed Group 

• Attending yoga and Pilates classes  

• Playing Pétanque and enjoyed it – very social game and needs some skill but easy to get started 

Just go and do things”

The power of cold-water therapy  

Phil has swam in the sea many times before, but cold-water swimming in Stonehaven Open Air Pool was something new and different.  He did it in part to support the Friends of the Open-Air Pool. 

He was always up for doing something new and something different.  The cold aspect of the water didn’t worry him. He says, “You have to decide whether to do it or not & motivate yourself.  It is mind over matter.” 

“Afterwards – there’s a strong positive feel, positive mindset, this feeling gives you such a buzz, even thinking about it gives you a good feeling and a bit of pride in that you pushed yourself and proved to yourself that you can still 'do it'.”

For Phil ageing well doesn’t come with a manual; it requires you to show up with an open mindset. 

• Stay active – but listen to your body 

• Keep your mind engaged 

• Join things, even if you’re unsure  

• Build connections and confidence through shared activities  

• Volunteer and share your skills with your local community  

• Keep trying new things.  

And most importantly, remember, you are responsible for the rest of your life.