Mohr Fitness

24/10/2026

☕💪 THE BEST EXERCISE I DO AT 76? I DO IT WHILE WAITING FOR MY COFFEE!

Every day, while waiting for my coffee at my local café, I do my squats. Usually at least 30.

And I never miss them!

Of all the exercises I do, I personally rate squats as number one, followed by push-ups and then resistance weights.

Why squats?

Because they strengthen the muscles we rely on for so many everyday activities: getting out of a chair, climbing stairs, walking and maintaining our independence as we grow older.

And there’s something else I particularly like about them. You don’t need a gym, expensive equipment or even much time.

Just a few minutes and a little determination.

Push-ups are another important part of my daily routine. Both squats and push-ups are forms of resistance training, using our own body weight.

I also train with dumbbells and other resistance weights two or three times a week, allowing recovery time between those sessions.

And then there’s Poppy! 🐕

We walk together twice every day. I regularly change my walking pace, alternating between a comfortable speed and a brisker walk.

For me, it’s not about trying to look younger.

It’s about staying strong, mobile and independent for as long as possible.

At 76, I know how important it is to keep moving. And I believe small habits, repeated consistently, can make an enormous difference.

You don’t have to begin with 30 squats. Even a few controlled sit-to-stands from a sturdy chair can be a good starting point, provided they’re appropriate for your ability.

Here’s my question:

What’s one simple exercise or movement you could make part of your daily routine?

I’d love to hear your thoughts.

MOHR FITNESS
Healthy Longevity • Strength at Any Age

23/10/2026

🚨 HEALTH ALERT: ARE YOU FALLING ASLEEP WITHOUT MEANING TO?

An interesting piece of research caught my attention today, and I think it’s worth sharing, particularly with those of us over 60.

Researchers followed nearly 1,000 adults aged 65 and older for ten years.

They found that people who frequently fell asleep unintentionally during the day had a 39% higher relative risk of subsequently developing dementia.

Frequent daytime napping was also associated with a higher risk.

Now, before anyone becomes concerned about enjoying an afternoon nap, there’s an important distinction.

This research does NOT show that napping causes dementia.

It’s possible that changes occurring in the brain years before dementia develops may contribute to increased daytime sleepiness.

There are also many other explanations, including poor sleep at night, sleep apnoea and certain medications.

What I find particularly interesting is the difference between choosing to have a short rest and repeatedly falling asleep when you don’t intend to.

At 76, I’m very conscious of the importance of keeping both my body and mind active.

Exercise, good nutrition, quality sleep, social connection and having a purpose in life are all part of my approach to healthy ageing.

And while we’re talking about brain health, another recent study found that taking high-dose DHA, an omega-3 supplement, for two years didn’t improve memory or prevent certain brain changes in the adults studied.

It’s another reminder that supplements aren’t necessarily the answer to every ageing concern.

On a more encouraging note, I also read about a woman who began serious strength training in her seventies and, at 79, is enjoying some of her strongest years.

That’s the sort of story I love!

My message is simple:

Pay attention to changes in your health, particularly unexplained daytime sleepiness. If it becomes persistent, it’s worth discussing with your doctor.

But don’t become frightened of normal ageing or an occasional afternoon rest.

And above all, keep doing what you can to maintain your physical strength, mental engagement and independence.

I’d be interested to know:

Do you enjoy an occasional afternoon nap, or have you noticed yourself becoming sleepier during the day as you’ve grown older?

Let’s hear your experiences.

MOHR FITNESS
Healthy Longevity • Strength at Any Age

21/10/2026

21/10/2026

I got over 500 reactions on my posts last week! Thanks everyone for your support! 🎉

21/10/2026

ARE YOU ONLY LOSING WEIGHT — OR PROTECTING YOUR STRENGTH AS WELL?

There’s a lot of attention these days on weight loss, particularly with the increasing popularity of medications such as Ozempic and Wegovy.

And for many people, losing excess weight can bring significant health benefits.

But there’s something I think deserves much more attention.

When we lose weight, we don’t necessarily lose only fat. We can lose valuable muscle as well.

This becomes particularly important as we get older.

Muscle isn’t just about appearance. It’s what helps us get out of a chair, climb stairs, carry groceries, maintain our balance and remain independent.

New research and growing interest in GLP-1 weight-loss medications have also led to a boom in supplements promising to protect muscle, improve nutrition and manage side effects.

But we shouldn’t assume that every expensive supplement is necessary or effective.

For most people, the foundations remain familiar:

* Appropriate resistance training to maintain strength.
* Adequate protein from a balanced diet.
* Regular physical activity.
* A sensible, sustainable approach to weight management.

People losing weight rapidly, particularly those taking weight-loss medication, may benefit from individual nutritional and exercise guidance.

The goal shouldn’t simply be to weigh less. It should be to become healthier and remain capable.

A few other interesting findings caught my attention this week.

Researchers have shown that even a few minutes of simple daily strengthening exercises may help older adults begin improving their mobility.

We’re also being reminded that osteoporosis affects men as well as women, and maintaining muscle strength, balance and bone health becomes increasingly important with age.

And interesting research into the ageing brain suggests that while some abilities may change, experience and the ability to recognise patterns can remain valuable strengths.

At 76, I’ve learnt that the number on the scales tells us very little about what our bodies are actually capable of doing.

I exercise because I want to maintain my strength, mobility and independence for as long as possible.

Healthy longevity isn’t simply about losing weight or living longer. It’s about staying strong enough to enjoy the years ahead.

I’d be interested to hear your thoughts.

When you think about your health, is your main concern losing weight, gaining strength, or maintaining your independence?

For me, they’re all connected.

MOHR FITNESS
Healthy Longevity • Strength at Any Age

20/10/2026

NEARLY 90 AND STILL GETTING STRONGER!

Who says we're too old to improve our strength and fitness?

Some interesting research caught my attention today, particularly a study involving older adults with an average age of almost 88.

Researchers in Italy followed 90 aged-care residents over six months.

One group participated in a program combining physical exercise, mental stimulation and Mediterranean-style nutrition.

The results were encouraging.

Compared with those receiving usual care, participants improved their physical performance and handgrip strength.

The study was relatively small, and we can't say which part of the program made the biggest difference.

But the message is worth thinking about.

Even in our late 80s, we may still be capable of improving our strength and physical function.

At 76, I exercise every day, not because I'm trying to turn back the clock, but because I want to remain strong, mobile and independent for as long as possible.

And I firmly believe it's never too late to start working towards those goals.

A few other interesting research findings this week caught my attention:

Exercise and arthritis: Early laboratory research suggests exercise may send beneficial signals to ageing cartilage. It's not proof that exercise can regrow cartilage, but it adds to our understanding of how movement supports joint health.

Exercise and the brain: A small study found improvements in mood after three months of exercise, although memory performance didn't improve on the test used.

Nutrition and wellbeing: Research suggests that dietary variety, psychological wellbeing and cognitive health may be connected as we age.

For me, these studies reinforce something I've believed for years.

Healthy longevity isn't simply about living longer. It's about maintaining the ability to enjoy those extra years.

That means looking after our muscles, our minds, our nutrition and our connections with other people.

You don't have to do 40 squats or 50 push-ups.

Start with what you're capable of doing today and build from there.

Even a small improvement can make a meaningful difference to your everyday life.

I'd love to know: What's one physical ability you'd like to improve or maintain as you get older?

Walking comfortably? Climbing stairs? Getting up from a chair? Or simply keeping up with the grandchildren?

Let me know in the comments.

MOHR FITNESS
Healthy Longevity • Strength at Any Age

19/10/2026

STRENGTH AT ANY AGE — WHAT DOES THAT REALLY MEAN?

At 76, I’m not interested in trying to look 30 again.

I’m interested in staying strong, active and independent for as long as possible.

And I believe that’s something we can all work towards, whatever our age or current fitness level.

I’ve had my share of health challenges over the years, but I’ve never accepted that getting older automatically means becoming weaker and less capable.

That’s one of the reasons I started Mohr Fitness.

I want to share what I’ve learnt through my own experiences, my personal training background and the latest research into healthy ageing.

We’ll be talking about strength, mobility, nutrition, maintaining independence and the importance of enjoying life as we get older.

I’ll also be sharing some videos of the exercises I do myself, along with ways they can be adapted for different fitness levels.

You don’t have to be super fit to get started. You just have to be willing to make a start.

And sometimes becoming just 10% better at something that matters to you can make a real difference.

That’s the philosophy behind Mohr Fitness.

Healthy Longevity • Strength at Any Age

I’d love to know:

What’s one thing you’d like to be able to do more easily, or keep doing, as you get older?

16/10/2026

AS WE GET OLDER, KEEPING OUR MUSCLES STRONG BECOMES MORE IMPORTANT THAN EVER.

At 76, I’m not exercising to look like I did at 30 or 40. I’m exercising because I want to remain strong, mobile and independent for as long as possible.

I regularly do push-ups, squats, Pilates and resistance training with dumbbells and bands.

But exercise is only part of the equation. What we eat also matters.

I came across an interesting new study involving 108 adults aged 55 and over, comparing vegetarian and meat-based diets while participants undertook resistance training three times a week for 12 weeks.

Both groups improved their strength and physical performance.

Interestingly, the meat-eating group gained somewhat more muscle, although both groups benefited from their training.

What I find particularly encouraging is that regardless of which diet they followed, these older adults were still able to improve their strength.

I’ve always taken a keen interest in nutrition, particularly since my liver transplant 22 years ago.

I believe that eating well, staying active and continuing to challenge our muscles are important parts of healthy ageing.

That doesn’t mean we all need to follow the same diet or exercise programme. What works for one person may not be suitable for another.

But one thing I firmly believe is that getting older doesn’t mean we have to accept becoming weaker.

Maintaining muscle strength helps us with the everyday things that matter — getting out of a chair, climbing stairs, carrying groceries, enjoying a walk and remaining independent.

And you don’t need to start with a gym membership or heavy weights.

Start with what you’re capable of doing today, and gradually build from there.

That’s the thinking behind my Mohr Fitness philosophy of becoming 10% better.

A little stronger. A little more mobile. A little more capable.

Those improvements can make a real difference to our quality of life.

I’d be interested to know: do you include any resistance or strength exercises in your weekly routine?

Mohr Fitness
Healthy Longevity • Strength at Any Age

Research article, ScienceAlert, 10 October 2026:

Plant-based diets are associated with many long-term health benefits, but for older adults, there may be a potential downside.

15/10/2026

STRENGTH AT ANY AGE

At 76, I’ve learned that getting older doesn’t mean giving up your strength, independence or enthusiasm for life.

My own journey hasn’t always been easy.

At 54, I had a liver transplant. During my recovery I gained around 35 kilos. I eventually lost that weight through changing the way I ate, exercising and taking responsibility for rebuilding my health.

That experience changed the direction of my life.

At 62, I graduated from the Australian Institute of Fitness as a qualified personal trainer.

Since then, I’ve worked with people of different ages and abilities — including mature adults, people with intellectual disabilities and people rebuilding their strength after major health challenges.

And I’m still training myself.

I walk, do Pilates, push-ups, squats and strength work, and I continue to learn as much as I can about fitness, nutrition, healthy ageing and longevity.

I’m not trying to turn back the clock.

I want to stay strong, mobile, independent and capable for as long as possible — and I want to help other people do the same.

That’s why I’ve created Mohr Fitness.

One of the ideas you’ll hear me talk about is becoming 10% better.

You don’t have to transform your life overnight.

Could you become 10% stronger?

10% more mobile?

Could your balance improve by 10%?

Could you eat 10% better, walk a little further, sleep a little better or simply feel more confident about what your body can still do?

Small improvements can add up to significant changes over time.

Mohr Fitness will be about practical ways to improve strength, movement, nutrition, mindset and healthy longevity — particularly for those of us who are getting older.

I’ll also share what I do myself: what has worked for me, what I’m learning, and some of the mistakes I’ve made along the way.

What would being 10% better mean to you?

Tell me in the comments.

And if you’d like to become stronger, healthier and more capable as you get older, follow Mohr Fitness and come along for the journey.

Max Mohr
Mohr Fitness

Healthy Longevity - Strength at Any Age.

12/10/2026

This video was made about 8 years after my liver transplant when I began my journey back to fitness and I’m still going. Loving life at 76.

2013 FilmLife entry ~ 'Max Mohr's Wish' by Joshua Belinfante & Laur...