At 59, Olympic gold medalist Sally Gunnell has discovered a simple routine that keeps her strong, mobile, and energized without spending hours in the gym. Instead of chasing intense training sessions, she builds small bursts of movement into her daily routine.
The former 400-meter hurdles champion calls this approach “training for life performance”. Rather than maximizing athletic output, she focuses on staying active in ways that fit seamlessly into a busy schedule. Here’s how her strategy works, and why it can benefit anyone looking to age with strength and independence.
The habit that keeps this athlete moving
Gunnell’s trick is what experts often call “exercise snacking” or “habit stacking”. The idea is to attach a small bout of movement to an everyday task. Over time, these short moments of activity add up to hundreds of extra movements each week.
“You don’t need to carve out extra time or get changed into your gym kit. Just link a small bit of movement to something you already do regularly”, Gunnell says. For her, that might mean doing squats while brushing her teeth, calf raises while waiting for the kettle to boil, or mobility stretches while sitting at her desk.
The benefit goes beyond saving time. As Gunnell explains, these micro-sessions build strength, improve balance, and keep joints mobile. They also support circulation and posture, which become more important as we age. And unlike sporadic workouts, these daily habits reinforce consistency, which is the cornerstone of long-term fitness.
“Being consistent, even in small ways, is often more effective than sporadic intense sessions”, she says. Over time, these movements don’t just keep muscles active—they also boost your confidence and energy, making it easier to stay independent later in life.
Simple habits to build mobility and train for longevity
Gunnell’s approach works because it’s flexible and easy to maintain. You can derive different ways to make activity a natural part of your daily life from her concept. Her advice isn’t about pushing harder, but about weaving movement into routines you already have:
- Morning coffee squats: While your coffee brews, do a few squats to fire up your legs and core.
- Desk stretches: Shoulder rolls, side bends, and seated twists can help counteract stiffness from sitting.
- Evening mobility work: Try hip openers or gentle yoga moves in front of the TV.
- Standing kitchen moves: Use waiting time in the kitchen for calf raises or balance drills.
- Mini breaks at work: Set a timer to remind yourself to stand, stretch, or walk every hour.
These aren’t about breaking a sweat. They create a steady rhythm of movement throughout the day. Gunnell stresses that the goal is not perfection but building habits that feel natural. The more these moves become second nature, the more benefits you’ll notice in how you feel and move.
The message of this athlete is clear: staying strong and mobile at any age doesn’t require long hours in the gym. With small, consistent habits tied to daily life, anyone can build resilience, energy, and independence.