Shirley Goldman: A 99-Year-Old’s Commitment to Fitness
At 99 years old, Shirley Goldman has a unique approach to staying fit—she works out almost daily and lifts 3-pound dumbbells. For her, it’s essential to maintain her health and well-being, even as she approaches a century of life.
Her doctor recently encouraged her to keep up her routine, which seems to be working just fine.
Shirley starts her mornings early, waking up at 5:30 a.m. She gets dressed, enjoys a light snack, and then heads to the gym at Encore Luxury Living in Jericho, New York.
Her workouts begin with cardio—typically a 20-minute session on either a treadmill or stationary bike. “I use the machine five or six times a week,” she shared. “It gives me energy for the day and is something I really look forward to.”
In addition to cardio, she engages in light strength training with the guidance of certified trainers. Using weights of about 3 to 4 pounds, she usually completes three sets of 10 reps for her bicep exercises. Resistance machines are also part of her routine, helping with strength and mobility.
Shirley takes her time, focusing on form and ensuring she’s working her muscles correctly. Twice a week, she sees a physical therapist to improve her balance—a crucial aspect of maintaining strength and coordination as one ages.
The Importance of Staying Active
Despite nearing her 100th birthday in November, Shirley remains active. Before moving to Long Island, she spent nearly 30 years in Florida, where she enjoyed golf, volleyball, and tennis with her family, which includes 11 great-grandchildren. While her sports involvement has lessened, she’s still a cheerleader at many events.
Activity has always been a big part of her life, dating back to her childhood when she loved running around and playing basketball. “I was always busy and very active and I loved it,” she recalled.
Shirley did face a minor setback a year ago when, feeling a bit too confident on the treadmill, she injured her lower back. However, she adapted her workouts, switching to the bike during her recovery.
Aside from that, she rarely misses a workout unless sidelined by a headache or an unexpected call from a friend. “I truly enjoy being active,” she noted. Exercise gives her purpose each day.
“I look forward to it,” she stated, adding that regular movement has been crucial for her longevity. Staying active not only supports cardiovascular health but also strengthens bones and improves mental clarity.
Good posture has been another lifelong focus for her, something she was praised for even as a child. “My teacher often had me walk around to show the kids how straight my back was,” she said. Maintaining good posture, she believes, is essential to avoiding long-term health issues.
More Than Just Physical Fitness
For Shirley, working out isn’t solely about the physical advantages. It’s also about pride and mental well-being. “I’m very happy with myself,” she expressed. “I feel like I’ve been reborn, and I feel alive.”
She emphasizes the importance of a healthy diet as well, focusing on fruits, vegetables, and eating eggs after her workouts.
Shirley encourages her fellow seniors to incorporate light weight lifting into their routines and shares her excitement about physical activity. “Stay active, stay busy, and don’t be afraid to try new things,” she advises. “And it’s good for your heart, too.”
As she aims to celebrate her 100th birthday, Shirley expresses gratitude for her health and the ability to keep moving. “I am feeling well and in good health,” she affirmed. “As long as God gives me time, I will keep exercising.”
