At age 80, legendary singer Rod Stewart is not only performing at iconic events like Glastonbury but setting an inspiring standard for fitness in older adults, thanks to a demanding training regimen developed with his longtime personal trainer. The latest feature in The Times details Stewart’s multi-faceted approach to staying “Glasto-fit”, which blends elements of strength, mobility, and aquatic training—an approach capturing attention among health experts and senior wellness advocates worldwide (thetimes.com).
For Thai readers, where an ageing society is increasingly the norm, Stewart’s dedication offers both a timely role model and practical tips for sustaining an active lifestyle into one’s later years. As Thailand aims to adapt to a growing elderly population—set to exceed 20% of the total by 2027—lessons from global celebrity cases resonate with challenges Thai families face daily (Bangkok Post). Stewart’s example is a masterclass in targeted, varied exercise and ongoing medical monitoring.
The feature reveals that Stewart’s weekly routine is far from ordinary, featuring three two-hour exercise sessions that include football drills, push-ups, sprinting, and resistance work such as dragging a metal sledge on a running track. According to his coach, maintaining lower limb strength is crucial for older adults: “Once your legs are gone, you’re done for,” he states. The singer’s aquatic workouts are particularly innovative, incorporating techniques borrowed from the UK’s Special Boat Service. Using flippers and a rebreather mask to extend underwater training, Stewart pushes a heavy brick along the pool floor to build breath control; a method inspired by advice from Frank Sinatra, who told Stewart that “the secret to being a great singer is having powerful lungs.”
Other aquatic routines include water-resistance sprints, butterfly strokes, and treading water while throwing a football to a partner—all of which demand simultaneous cardiovascular and muscular exertion. This aligns with findings from recent exercise science research, which point to the particular benefits of aquatic exercise for older adults. According to a 2023 review in the journal Geriatrics, water-based workouts reduce joint stress and risk of injury while enhancing cardiovascular function and muscle retention (PubMed).
Beyond training, Stewart’s preparation includes pre-show massages, spin bike warmups with short, intense intervals, and daily stretching and flexibility routines. His comprehensive approach is underpinned by regular stress tests monitored by a cardiologist, ensuring his heart remains healthy enough for physically demanding performances and travel. Such regular medical screenings reflect global best practices for active seniors, as recommended by the World Health Organization (WHO), and serve as a reminder of the importance of integrating health check-ups into any fitness program, especially in older age.
For Thais, Stewart’s story parallels recent local campaigns encouraging exercise among retirees and the elderly, such as initiatives promoted by Thailand’s Ministry of Public Health, which recommend at least 150 minutes of moderate physical activity weekly for seniors (MOPH). Yet, Stewart’s example goes further, emphasizing the need for variety and adaptation: high-intensity interval training, functional strength, mobility, as well as cognitive and social aspects inherent in activities like football drills.
Expert opinions on the topic reinforce the value of Stewart’s diverse regimen. A geriatric medicine specialist from Mahidol University has previously emphasized in local media that “a combination of aerobic, strengthening, and balance exercises is vital to preserve independence and prevent falls in the elderly.” This scientific consensus matches the star’s blend of land- and water-based activity, and Stewart’s coach adds: “Anything’s possible. Rod is fit, active. Why not give it a go? But what I would say is it’s done in a controlled manner… Rod is not your typical 80-year-old.”
As Thai society reveres elders and promotes “active ageing,” Stewart’s methods also resonate with traditional values. Boxing (muay Thai), dance, and community exercise in parks are all deeply embedded in local culture and support social interaction as much as physical health. Moreover, Stewart’s passion for football is mirrored in the Thai penchant for group sports among seniors, commonly seen in community centers nationwide.
Looking forward, Stewart’s evolving health regimen includes plans for a new wellness suite featuring a steam room, sauna, and ice bath—tools increasingly popular among elite athletes and, gradually, among upper-class Thais seeking holistic recovery strategies. Cold and heat therapy, long popular in Scandinavian and Japanese cultures, are also finding adherents in Bangkok’s wellness centers, where medical-grade saunas and cryotherapy are now marketed to seniors and executives alike.
With Stewart maintaining his performance schedule, including 46 two-hour concerts globally this year, his example underscores the value of goal-setting in healthy ageing. After Glastonbury, he is training to break the 100m sprint record for men aged 80+, currently running the distance in 19 seconds and aiming for 14—reminding all seniors that ambition need not diminish with age. In Thailand, local masters’ athletics competitions similarly demonstrate how older adults can continue to set and achieve physical milestones well past retirement age.
Stewart’s comprehensive and medically supervised program, tailored to his unique lifestyle and abilities, is unlikely to be directly replicable for everyone. Still, his coach’s adaptation of military drill methods and ongoing flexibility in response to Stewart’s knee surgery and other health events is an important reminder. “No senior should embark on high-intensity routines without proper guidance and health checks,” notes a physical therapy faculty expert from Chiang Mai University, who stresses personalization and caution for elderly Thais.
For Thai families and older adults seeking to stay fit and enjoy quality of life, Stewart’s story is both inspiration and cautionary tale. Start by consulting a doctor before increasing activity, incorporate water-based exercises for joint protection, and emphasize both leg and cardiovascular strength. Simple activities inspired by Stewart—such as brisk park walking, swimming, tai chi, or community football—can form the basis of a lifelong fitness habit.
To learn more, seniors and caregivers are encouraged to explore programs at local hospitals and community centers, many of which now offer multi-component exercise classes specifically adapted for elders. For those with the means, spa and wellness centers are increasingly adding recovery modalities like steam, sauna, and cold immersion. For most, the best advice is to mix it up, stay consistent, exercise safely, and, like Stewart, set goals that defy age stereotypes.
Further reading about exercise and healthy ageing for Thais is available at the Ministry of Public Health’s Elderly Health Division (ddc.moph.go.th), and international guidelines can be found on the World Health Organization’s Ageing and Health portal (WHO). Stewart’s example shows that it’s never too late to begin, adapt, and thrive.