Jacqueline Hooton: A Journey of Resilience and Active Ageing
At 62 years old, Jacqueline Hooton embodies the spirit of resilience and athleticism that many aspire to achieve. In her thirties, she tackled marathons, transitioned into competitive bodybuilding by her late forties, and has cultivated a thriving community of over 500,000 followers on Instagram, where she shares fitness videos and expert advice. However, her journey to fitness was not always straightforward.
As a child, Jacqueline dreaded physical education classes, a sentiment that persisted into her early career. She vividly recalls an incident during a fun run at her corporate job in the 1980s, where she experienced ridicule from male colleagues, leading her to promise herself never to run again. This mindset shifted dramatically after the birth of her first son at the age of 26. A Jane Fonda workout video purchased from Woolworths sparked an interest in strength training, which eventually led her to qualify as a personal trainer, open her own gym, run marathons, and compete in bodybuilding competitions—all while navigating the challenges of menopause.
Despite her remarkable achievements, Jacqueline’s path has not been devoid of obstacles. In her fifties, she faced a frozen shoulder that required two surgeries. Shortly after, her other shoulder also froze. While the surgery on her left shoulder was successful, she continues to struggle with limited motion in her right shoulder. Following the pandemic, she was diagnosed with osteoarthritis in her knee and has spent the past year rehabilitating from a wrist fracture caused by an unforeseen accident.
Jacqueline advocates for the concept of active ageing, believing it’s a crucial consideration for individuals of all ages, even those in their twenties. “Many people assume they’re fine until they hit their seventies or eighties, but the truth is that deterioration begins much earlier. Peak bone density is reached by age 30, and cardiovascular fitness starts to decline soon after. This is relevant for everyone from their twenties onwards,” she explains.
Jacqueline’s Essential Tips for Active Ageing
- Warm Up Properly: “Many people worry they’re at a higher risk of injury as they age, but with safe and effective exercise, that’s simply not the case. An extended warm-up is vital to ensure all joints and muscles are properly prepared for movement.”
- Equip Yourself with the Basics: “You don’t need an elaborate gym setup to begin your fitness journey. A simple exercise mat—great for floor work to prevent bruises—and a couple of sets of dumbbells will suffice. For beginners, I recommend one lighter set (around three kilograms) and one heavier set (about five kilograms).”
- Start Gradually: “It’s important to begin at your current fitness level. If you haven’t engaged in cardiovascular exercise for a while or have never done strength training, start with basic activities, like brisk walking twice a week or practicing simple sit-to-stands. Many feel this is insufficient, but pushing too hard too soon can lead to failure. Instead, focus on gradually building a sustainable habit.”
- Listen to Your Body: “Pay attention to the signals your body sends. Understanding the distinction between discomfort—something we can push through—and pain, which we should avoid, is crucial. Muscle soreness after new exercises is normal, but if it lasts beyond 48 hours, it may indicate overexertion.”
- Embrace Small Movements: “We must shift our thinking away from the notion that only an hour-long gym session counts as valid exercise. Every bit of movement helps. Look for opportunities throughout your day: stand up and walk around during work, take the stairs instead of the elevator, or perform countertop push-ups while waiting for your kettle to boil.”
- Prioritize Mobility and Agility: “While many focus on cardio and strength training, it’s easy to overlook mobility, agility, and explosive power, which are essential as we age. Our mobility can diminish due to decreased movement and increased caution. It’s crucial to safely challenge our balance to maintain confidence.”
- Focus on What You Can Do When Injured: “When facing an injury, assessment is key to understanding your limitations. If you can exercise safely, shift your focus to what you can do instead of what you cannot. For instance, if your knee is injured, concentrate on upper body workouts; if a shoulder is strained, you can focus on lower body exercises.”
- Three Fundamental Exercises:
- Squats: “A variation of squats is essential for everyone, as we all need to sit and stand, especially when using the restroom. Adjustments can be made based on individual comfort, such as using a wall for support or squatting onto a chair.”
- Rows: “Upper body strength is crucial for daily activities like carrying groceries or reaching for items in cupboards. Incorporate pulling movements, such as using a resistance band attached to sturdy furniture, to strengthen these muscles.”
- Push-ups: “For upper body pushing strength, modified push-ups are effective. Countertop push-ups are a great way to maintain strength without overstraining.”
Through her journey and insights, Jacqueline proves that maintaining strength and vitality is achievable at any age. Her book, Strong: The Definitive Guide to Active Ageing, is now available from HarperCollins.
