{"id":15455,"date":"2026-03-10T09:31:00","date_gmt":"2026-03-10T09:31:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=15455"},"modified":"2026-03-10T09:31:00","modified_gmt":"2026-03-10T09:31:00","slug":"at-73-i-still-work-walk-20000-steps-a-day-and-can-do-the-splits","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=15455","title":{"rendered":"At 73, I Still Work, Walk 20,000 Steps a Day, and Can Do the Splits"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div id=\"\">\n<p><em>This as-told-to essay is based on a conversation with Victor Chan, a 73-year-old living in Singapore. It has been edited for length and clarity.<\/em><\/p>\n<div class=\"audio-player-container\">\n<div class=\"audio-player is-loading\" data-component-type=\"audio-player\" data-load-strategy=\"lazy\" data-audio-url=\"https:\/\/ai-audio.insider-prd.engineering\/post\/not-retiring-work-healthy-aging-walking-splits-community-diet-2026-3\/narration.mp3\" data-track-view=\"{&quot;element_name&quot;:&quot;ai_audio_narrator&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;,&quot;subscription_experience&quot;:&quot;bi_value_unassigned&quot;}\">\n                <button class=\"audio-player-toggle-button\" aria-label=\"Play audio\"><\/p>\n<p>\n                    <span class=\"audio-player-label label-md-strong\">Loading audio narration&#8230;<\/span>\n                  <\/p>\n<p>                <\/button>\n              <\/div>\n<\/p><\/div>\n<p>Health is wealth, and I&#8217;ve always believed that. I&#8217;m 73 now, and I still work five days a week. My job as a pool supervisor keeps me active \u2014 and staying active keeps me working.<\/p>\n<p>When I was younger, I got into bodybuilding after some friends encouraged me to join them. We trained together, and on weekends we&#8217;d head to the beach.<\/p>\n<figure class=\"figure image-figure-image   \" data-type=\"img\" data-e2e-name=\"image-figure-image\" data-media-container=\"image\" itemscope=\"\" itemtype=\"https:\/\/schema.org\/ImageObject\">\n<div class=\"lazy-holder \" style=\"padding-top: calc(100% * 2102 \/ 1526)\">\n<p>              <meta itemprop=\"contentUrl\" content=\"https:\/\/i.insider.com\/6971b254a645d1188187c665\"\/><br \/>\n              <img xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"lazy-image \" encoding=\"UTF-8\" width=\"1\" height=\"1\" data-content-type=\"image\/jpeg\" srcs=\"{&quot;https:\/\/i.insider.com\/6971b254a645d1188187c665&quot;:{&quot;contentType&quot;:&quot;image\/jpeg&quot;,&quot;aspectRatioW&quot;:1526,&quot;aspectRatioH&quot;:2102}}\" alt=\"Vintage photos of a man from his bodybuilding days, and from his days as a swim coach.\"\/>\n            <\/div>\n<p>              <span class=\"image-source-caption \"><figcaption class=\"image-caption headline-semibold\" data-e2e-name=\"image-caption\">\n                      Victor Chan took up bodybuilding in his youth and briefly worked as a swimming coach.<\/p>\n<p>              <span class=\"image-source headline-regular\" data-e2e-name=\"image-source\" itemprop=\"creditText\"><\/p>\n<p>              Provided by Victor Chan.<\/p>\n<p>              <\/span><br \/>\n                    <\/figcaption><\/span><br \/>\n              <\/figure>\n<p>Looking fit was part of the appeal, and it was motivating to see people notice our physiques. I even competed in community-level competitions.<\/p>\n<p>I eventually outgrew the sport and took up running instead, partly because of my job. I&#8217;ve worked at a military training facility since 1978.<\/p>\n<p><iframe id=\"bi-journal-widget\" src=\"https:\/\/v0-journal-note-widget.vercel.app\/\" style=\"width: 100%; border: none; min-height: 520px;\" title=\"Journal Note - Victor Chan\" loading=\"lazy\"><\/iframe><\/p>\n<p>I&#8217;ve participated in ultramarathons and Ironman races before. The only times I truly stopped exercising were due to injury, and even then, it was never for long.<\/p>\n<h2 id=\"dd8bcbdc-a552-4ad4-8d22-7bfe4f5b4bd7\" data-toc-id=\"dd8bcbdc-a552-4ad4-8d22-7bfe4f5b4bd7\">Slowing down didn&#8217;t mean stopping<\/h2>\n<p>When I was around 50, I began experiencing the early symptoms of intervertebral disc degeneration. I couldn&#8217;t walk or stand for long, and even <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/tips-for-getting-better-sleep-2023-8\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">sleeping was hard<\/a>. I ended up relying on painkillers.<\/p>\n<figure class=\"figure image-figure-image   \" data-type=\"img\" data-e2e-name=\"image-figure-image\" data-media-container=\"image\" itemscope=\"\" itemtype=\"https:\/\/schema.org\/ImageObject\">\n<div class=\"lazy-holder \" style=\"padding-top: calc(100% * 1440 \/ 2036)\">\n<p>              <meta itemprop=\"contentUrl\" content=\"https:\/\/i.insider.com\/6971b254d3c7faef0eccb5fe\"\/><br \/>\n              <img xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"lazy-image \" encoding=\"UTF-8\" width=\"1\" height=\"1\" data-content-type=\"image\/jpeg\" srcs=\"{&quot;https:\/\/i.insider.com\/6971b254d3c7faef0eccb5fe&quot;:{&quot;contentType&quot;:&quot;image\/jpeg&quot;,&quot;aspectRatioW&quot;:2036,&quot;aspectRatioH&quot;:1440}}\" alt=\"Two photos of a Singaporean Chinese man competiting in the Ironman races.\"\/>\n            <\/div>\n<p>              <span class=\"image-source-caption \"><figcaption class=\"image-caption headline-semibold\" data-e2e-name=\"image-caption\">\n                      Chan has always led an active life, even competing in multiple marathons and Ironman races.<\/p>\n<p>              <span class=\"image-source headline-regular\" data-e2e-name=\"image-source\" itemprop=\"creditText\"><\/p>\n<p>              Provided by Victor Chan.<\/p>\n<p>              <\/span><br \/>\n                    <\/figcaption><\/span><br \/>\n              <\/figure>\n<p>It was scary, and I felt life no longer had meaning. It was a big step down from how fit I was at the time. Fortunately, I was still at a stage where physiotherapy could help.<\/p>\n<p>In addition to the <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/doctors-prescribing-socializing-loneliness-crisis-medical-solution-2025-11\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">prescribed exercises<\/a>, I started devoting time to stretching and planking. These days, my back no longer bothers me.<\/p>\n<p>I can still run, just not at the same intensity as before. Walking has always been part of my routine, and I still aim for about<a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/day-in-the-life-next-health-longevity-ceo-dr-shah-2026-1\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\"> 20,000 steps a day<\/a>.<\/p>\n<figure class=\"figure image-figure-image   \" data-type=\"img\" data-e2e-name=\"image-figure-image\" data-media-container=\"image\" itemscope=\"\" itemtype=\"https:\/\/schema.org\/ImageObject\">\n<div class=\"lazy-holder \" style=\"padding-top: calc(100% * 690 \/ 920)\">\n<p>              <meta itemprop=\"contentUrl\" content=\"https:\/\/i.insider.com\/69aa77c6fd4fbd083f29a3d3\"\/><br \/>\n              <img xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"lazy-image \" encoding=\"UTF-8\" width=\"1\" height=\"1\" data-content-type=\"image\/jpeg\" srcs=\"{&quot;https:\/\/i.insider.com\/69aa77c6fd4fbd083f29a3d3&quot;:{&quot;contentType&quot;:&quot;image\/jpeg&quot;,&quot;aspectRatioW&quot;:920,&quot;aspectRatioH&quot;:690}}\" alt=\"A man at the finish line of an Ironman race.\"\/>\n            <\/div>\n<p>              <span class=\"image-source-caption \"><figcaption class=\"image-caption headline-semibold\" data-e2e-name=\"image-caption\">\n                      Although he no longer competes at Ironman races, Chan still believes in the importance of staying active in order to age well.<\/p>\n<p>              <span class=\"image-source headline-regular\" data-e2e-name=\"image-source\" itemprop=\"creditText\"><\/p>\n<p>              Provided by Victor Chan.<\/p>\n<p>              <\/span><br \/>\n                    <\/figcaption><\/span><br \/>\n              <\/figure>\n<p>To hit that, I walk up and down along the pool I work at and avoid taking public transport. I just walk, take my time, look around, and keep moving.<\/p>\n<p>I&#8217;m part of <a target=\"_blank\" class=\"\" href=\"https:\/\/www.instagram.com\/teamstrongsilvers\/\" data-track-click=\"{&quot;click_type&quot;:&quot;other&quot;,&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;outbound_click&quot;}\" rel=\" nofollow\">Team Strong Silvers<\/a>. We&#8217;re a group of older adults who enjoy working out and staying active, regardless of age. From time to time, we&#8217;re invited to take part in <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/anti-aging-tips-longevity-researcher-running-intermittent-fasting-2025-10\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">healthy-aging workshops<\/a> and lead exercise sessions that encourage other seniors to keep moving.<\/p>\n<aside class=\"callout-box headline-regular ignore-typography\">\n<p>This story is part of our <strong>Still Going Strong: Singapore<\/strong> series, which follows Team Strong Silvers \u2014 a group of Singaporeans 70 and up who stay fit while inspiring others to keep moving.<\/p>\n<p>If you&#8217;re over 70 and have a story to share about aging well, email this reporter at agoh@insider.com.<\/p>\n<\/aside>\n<p>I first joined the team in 2016 after the group was short on members for an event, and I ended up staying on.<\/p>\n<p>People are often amazed when they find out I can do the splits. Practice makes perfect, and I&#8217;ve always believed in the <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/being-flexible-could-help-you-live-longer-new-science-2024-8\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">importance of stretching<\/a> \u2014 especially for older adults.<\/p>\n<p>I stretch every day and do a range of flexibility and balance exercises, including headstands.<\/p>\n<p>A lot of what I do comes from watching YouTube videos and trying things out on my own. My wife says, &#8220;You&#8217;re crazy. You&#8217;re not a youngster anymore.&#8221; But I feel that <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/reference\/benefits-of-stretching\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">staying flexible helps<\/a> me move more confidently and react better, even if I fall.<\/p>\n<figure class=\"figure image-figure-image   \" data-type=\"img\" data-e2e-name=\"image-figure-image\" data-media-container=\"image\" itemscope=\"\" itemtype=\"https:\/\/schema.org\/ImageObject\">\n<div class=\"lazy-holder \" style=\"padding-top: calc(100% * 3543 \/ 4724)\">\n<p>              <meta itemprop=\"contentUrl\" content=\"https:\/\/i.insider.com\/6971b4afe1ba468a96aa7d86\"\/><br \/>\n              <img xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"lazy-image \" encoding=\"UTF-8\" width=\"1\" height=\"1\" data-content-type=\"image\/jpeg\" srcs=\"{&quot;https:\/\/i.insider.com\/6971b4afe1ba468a96aa7d86&quot;:{&quot;contentType&quot;:&quot;image\/jpeg&quot;,&quot;aspectRatioW&quot;:4724,&quot;aspectRatioH&quot;:3543}}\" alt=\"Two men doing headstands at a fitness corner in Singapore.\"\/>\n            <\/div>\n<p>              <span class=\"image-source-caption \"><figcaption class=\"image-caption headline-semibold\" data-e2e-name=\"image-caption\">\n                      Chan (shirtless) exercises and does headstands at a fitness corner in Singapore with his Team Strong Silvers teammates.<\/p>\n<p>              <span class=\"image-source headline-regular\" data-e2e-name=\"image-source\" itemprop=\"creditText\"><\/p>\n<p>              Amanda Goh for Business Insider.<\/p>\n<p>              <\/span><br \/>\n                    <\/figcaption><\/span><br \/>\n              <\/figure>\n<h2 id=\"d9eca6a8-3a4b-4e9f-92c6-46cb1b8da6bc\" data-toc-id=\"d9eca6a8-3a4b-4e9f-92c6-46cb1b8da6bc\">Staying strong is about more than workouts<\/h2>\n<p>Apart from exercising regularly, I also watch my diet.<\/p>\n<p>My wife does the cooking, and she&#8217;s very health-conscious. She uses very little oil and salt, and even the rice we eat is basmati rice, which is healthier. Honestly, I&#8217;m the only one in my family who can really accept this <a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/greek-doctor-how-to-eat-for-health-longevity-on-budget-2024-12\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">style of cooking<\/a>. My kids \u2014 no way. But that&#8217;s what she cooks, and that&#8217;s what I eat. I don&#8217;t complain.<\/p>\n<p>I mostly go for vegetable dishes. I do eat meat, especially since I work out, but I don&#8217;t really fancy fried food. I do enjoy desserts once in a while. After all, life has no meaning if you can&#8217;t have anything.<\/p>\n<p><a target=\"_self\" class=\"\" href=\"https:\/\/www.businessinsider.com\/longevity-antiaging-friendship-social-interaction-relationships-2023-9\" data-track-click=\"{&quot;element_name&quot;:&quot;body_link&quot;,&quot;event&quot;:&quot;tout_click&quot;,&quot;index&quot;:&quot;bi_value_unassigned&quot;,&quot;product_field&quot;:&quot;bi_value_unassigned&quot;}\" rel=\"\">Having friends is important<\/a> too. If you don&#8217;t socialize, you can feel lonely, and that&#8217;s not good. I talk to my neighbors and colleagues, even though many of them are younger than me. Staying connected gives life balance, and it&#8217;s just as important as staying active.<\/p>\n<p>For older adults who want to start exercising but don&#8217;t know how, my advice is to start slowly \u2014 find a local community center offering healthy activities like walking groups.<\/p>\n<p>When you exercise with others, you get to socialize and make friends. That makes it easier to keep going.<\/p>\n<\/p><\/div>\n<p><script>window.allScripts = window.allScripts || []; window.allScripts.push({ type: \"load\", script: \"%3Cscript%20id%3D%22meta-pixel-script%22%20%3E(()%3D%3E%7Bvar%20e%3D%7B69531()%7B!function()%7Bvar%20e%2Ct%2Cr%2Cn%2Co%2Ci%3Bfunction%20a()%7Bwindow.Fenrir%3F.cm%3F.usPrivacyApplies%26%26window.Fenrir%3F.cm%3F.isOptedOutOfAds%3Ffbq(%22dataProcessingOptions%22%2C%5B%22LDU%22%5D%2C0%2C0)%3Afbq(%22dataProcessingOptions%22%2C%5B%5D)%2Cfbq(%22init%22%2C%221988166924554892%22)%2Cfbq(%22track%22%2C%22PageView%22)%7Ddocument.querySelectorAll('iframe%5Bsrc*%3D%22jwplayer%22%5D').length%7C%7C(e%3Dwindow%2Ct%3Ddocument%2Cr%3D%22script%22%2Ce.fbq%7C%7C(n%3De.fbq%3Dfunction()%7Bn.callMethod%3Fn.callMethod.apply(n%2Carguments)%3An.queue.push(arguments)%7D%2Ce._fbq%7C%7C(e._fbq%3Dn)%2Cn.push%3Dn%2Cn.loaded%3D!0%2Cn.version%3D%222.0%22%2Cn.queue%3D%5B%5D%2C(o%3Dt.createElement(r)).async%3D!0%2Co.src%3D%22https%3A%2F%2Fconnect.facebook.net%2Fen_US%2Ffbevents.js%22%2C(i%3Dt.getElementsByTagName(r)%5B0%5D).parentNode.insertBefore(o%2Ci))%2Cwindow.Fenrir%3F.cm%3F.cmStarted%3Fa()%3AsetTimeout(a%2C1e3))%7D()%7D%7D%2Ct%3D%7B%7D%3Bfunction%20r(n)%7Bvar%20o%3Dt%5Bn%5D%3Bif(void%200!%3D%3Do)return%20o.exports%3Bvar%20i%3Dt%5Bn%5D%3D%7Bexports%3A%7B%7D%7D%3Breturn%20e%5Bn%5D(i%2Ci.exports%2Cr)%2Ci.exports%7Dr.m%3De%2Cr.c%3Dt%2Cr.o%3D(e%2Ct)%3D%3EObject.prototype.hasOwnProperty.call(e%2Ct)%2C(()%3D%3E%7Br.S%3D%7B%7D%3Bvar%20e%3D%7B%7D%2Ct%3D%7B%7D%3Br.I%3D(n%2Co)%3D%3E%7Bo%7C%7C(o%3D%5B%5D)%3Bvar%20i%3Dt%5Bn%5D%3Bif(i%7C%7C(i%3Dt%5Bn%5D%3D%7B%7D)%2C!(o.indexOf(i)%3E%3D0))%7Bif(o.push(i)%2Ce%5Bn%5D)return%20e%5Bn%5D%3Br.o(r.S%2Cn)%7C%7C(r.S%5Bn%5D%3D%7B%7D)%3Br.S%5Bn%5D%3Bvar%20a%3D%5B%5D%3Breturn%20a.length%3Fe%5Bn%5D%3DPromise.all(a).then(()%3D%3Ee%5Bn%5D%3D1)%3Ae%5Bn%5D%3D1%7D%7D%7D)()%3Br(69531)%7D)()%3B%3C%2Fscript%3E\" });<\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.businessinsider.com\/not-retiring-work-healthy-aging-walking-splits-community-diet-2026-3\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This as-told-to essay is based on a conversation with Victor Chan, a 73-year-old living in Singapore. It has been edited for length and clarity. Loading audio narration&#8230; Health is wealth, and I&#8217;ve always believed that. I&#8217;m 73 now, and I still work five days a week. My job as a pool supervisor keeps me active [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":15456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-15455","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>At 73, I Still Work, Walk 20,000 Steps a Day, and Can Do the Splits - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=15455\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"At 73, I Still Work, Walk 20,000 Steps a Day, and Can Do the Splits - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"This as-told-to essay is based on a conversation with Victor Chan, a 73-year-old living in Singapore. It has been edited for length and clarity. Loading audio narration&#8230; Health is wealth, and I&#8217;ve always believed that. I&#8217;m 73 now, and I still work five days a week. 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