A retired 74-year-old man’s steadfast commitment to daily exercise over ten years has become a model for boosting energy, health, and longevity—a routine now gaining the approval of medical experts and trainers worldwide. Vincent ‘Vin’ DiMonte of Rhode Island, whose story appeared recently in Business Insider, highlights the power of combining strength training and cardio as key pillars for healthy aging and vibrant living, a message resonant among Thai seniors and fitness newcomers alike Business Insider.
DiMonte’s unwavering habit began in late 2014 and hasn’t faltered through illness, injury, or even the pandemic. Every day, without fail, he devotes about an hour to exercise, mixing muscle-building sessions on weight machines with bouts of cardio, such as walking or treadmill workouts. He credits this regime, and the social bonds built at his gym, with keeping him “hardly ever sick” and energised through the challenges of older age. “I have treated exercise like a ‘job’—Get up, dress up, show up, and don’t give up,” DiMonte told Business Insider.
Why does this matter in Thailand? With our rapidly aging society—already more than 18% of Thais are aged 60 or above—finding realistic ways to extend health-span (not just lifespan) is more urgent than ever. The Ministry of Public Health has reported that age-related disorders like diabetes, heart disease, and muscle loss are on the rise, and the economic cost of preventable chronic illness among the elderly is mounting.
DiMonte’s approach aligns with the latest science from medical journals and international experts. Research summarised in PubMed and The Lancet indicates that regular strength training preserves muscle mass, prevents falls, and contributes to a longer, more functional life in people over 60 PubMed - Metabolism, 2025. A large 2025 cohort study in China found that older adults who combined regular exercise with good sleep habits significantly reduced their all-cause mortality risk CLHLS Study, 2025. Meanwhile, resistance workouts, even performed on gym machines rather than with free weights, appear particularly safe and effective for seniors—an important point for Thais who may worry about injury or joint stress The Independent, 2025.
Key elements of DiMonte’s weekly routine include devoting around 45 minutes, six days per week, to focusing on different muscle groups using strength machines, complemented by about 12 minutes of cardio daily, such as walking or running on a treadmill. Sundays are reserved for lower-intensity cardio, providing both active recovery and social interaction at the gym. He says the consistency and community have kept his motivation high: “Go one day, then go the next day, and soon you will have a routine. Friends you make will become your ‘peeps!’” Business Insider.
The science supports his formula. Strength training combats sarcopenia (age-related muscle loss) and is a key defender against debilitating frailty, while regular cardio exercise protects the heart, mobilizes fat stores, and helps stave off chronic diseases like type 2 diabetes. A 2025 review from Norway found a strong link between regular physical activity—especially when sustained over many years—and lower rates of musculoskeletal disorders, a leading cause of long-term sickness and disability among older adults HUNT Study, 2025.
Expert trainers echo these benefits. “Resistance training is my top recommendation for longevity, but cardiovascular exercise remains crucial,” said Ollie Thompson, a respected UK personal trainer, in a recent interview with The Independent The Independent, 2025. Activities like brisk walking, swimming, or cycling offer low-impact, sustainable options that are gentle on the joints but powerful in supporting health Jinfiniti, 2025.
The Thai context is unique. In villages and urban neighborhoods alike, exercise often intersects with social ritual—group aerobics in city parks (แอโรบิกสวนลุม), cycling “fun runs,” communal dancing, and temple walks above the city on Buddhist holidays. The (often-overlooked) value of a “community workout buddy” is supported by both science and tradition, fostering accountability and combating the isolation seniors may face after retirement. During COVID-19, when gyms were closed, Thais of all ages walked laps in lanes or took up YouTube fitness classes—a trend DiMonte himself mirrored by walking more to stay active.
This story is not without challenges. Some older Thais struggle with access to safe, age-friendly facilities, fear of injury, or lack of confidence about learning new routines. Longstanding health beliefs, such as “saving strength” or that exercise is for the young, persist particularly in rural areas or among older women. Yet recent Thai campaigns, such as the “Active 60+” project by the Department of Health, are beginning to tackle these barriers through outreach and community exercise leaders Ministry of Public Health, Thailand.
Looking forward, the potential impact is enormous. Medical experts predict that, if just 30% of Thai seniors adopted a basic schedule of consistent strength and cardio exercise, the nation could lower its rates of frailty, disability, and costly chronic disease within a decade. Technology may help: simple step-counters, online fitness communities, and “smart gym” kiosks can guide beginners safely. As Dr. Eric Verdin, a longevity scientist who claims to have reversed his biological age through daily exercise, told Insider: “The biggest difference to my health is simply moving an hour each day” Insider, 2025.
What does this mean for Thai readers? If you aspire to healthy aging, DiMonte’s formula is doable: start with what you love, be patient with progress, and prioritize both strength and heart-pumping movement. Seek community: local clubs, friends, or online groups make workouts more fun and more likely to stick. Build your routine gradually, and don’t worry if you miss a day or need to start at a gentle pace—consistency, not perfection, is key. As we say in Thai, “สุขภาพดีไม่มีขาย อยากได้ต้องทำเอง”—good health isn’t for sale; we must build it ourselves.
For resources and guidance, look to local public health departments, community fitness events, or reputable online platforms. Speak to your doctor before launching into a new exercise regime, especially if you have chronic health conditions. And most importantly—find a way to enjoy moving every day. The path to healthy longevity may be as simple as the next step you take, with friends or neighbors at your side.
This article draws from Business Insider, PubMed, The Independent, Jinfiniti, and the Ministry of Public Health, Thailand.