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I’m 73, still working, and walk 20,000 steps a day. I can do the splits — and I’m not slowing down.

by with No Comment Xpandfy

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.

Health is wealth, and I’ve always believed that. I’m 73 now, and I still work five days a week. My job as a pool supervisor keeps me active — and staying active keeps me working.

When I was younger, I got into bodybuilding after some friends encouraged me to join them. We trained together, and on weekends we’d head to the beach.


Vintage photos of a man from his bodybuilding days, and from his days as a swim coach.

Victor Chan took up bodybuilding in his youth and briefly worked as a swimming coach.

Provided by Victor Chan.



Looking fit was part of the appeal, and it was motivating to see people notice our physiques. I even competed in community-level competitions.

I eventually outgrew the sport and took up running instead, partly because of my job. I’ve worked at a military training facility since 1978.

I’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.

Slowing down didn’t mean stopping

When I was around 50, I began experiencing the early symptoms of intervertebral disc degeneration. I couldn’t walk or stand for long, and even sleeping was hard. I ended up relying on painkillers.


Two photos of a Singaporean Chinese man competiting in the Ironman races.

Chan has always led an active life, even competing in multiple marathons and Ironman races.

Provided by Victor Chan.



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.

In addition to the prescribed exercises, I started devoting time to stretching and planking. These days, my back no longer bothers me.

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 20,000 steps a day.


A man at the finish line of an Ironman race.

Although he no longer competes at Ironman races, Chan still believes in the importance of staying active in order to age well.

Provided by Victor Chan.



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.

I’m part of Team Strong Silvers. We’re a group of older adults who enjoy working out and staying active, regardless of age. From time to time, we’re invited to take part in healthy-aging workshops and lead exercise sessions that encourage other seniors to keep moving.

I first joined the team in 2016 after the group was short on members for an event, and I ended up staying on.

People are often amazed when they find out I can do the splits. Practice makes perfect, and I’ve always believed in the importance of stretching — especially for older adults.

I stretch every day and do a range of flexibility and balance exercises, including headstands.

A lot of what I do comes from watching YouTube videos and trying things out on my own. My wife says, “You’re crazy. You’re not a youngster anymore.” But I feel that staying flexible helps me move more confidently and react better, even if I fall.


Two men doing headstands at a fitness corner in Singapore.

Chan (shirtless) exercises and does headstands at a fitness corner in Singapore with his Team Strong Silvers teammates.

Amanda Goh for Business Insider.



Staying strong is about more than workouts

Apart from exercising regularly, I also watch my diet.

My wife does the cooking, and she’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’m the only one in my family who can really accept this style of cooking. My kids — no way. But that’s what she cooks, and that’s what I eat. I don’t complain.

I mostly go for vegetable dishes. I do eat meat, especially since I work out, but I don’t really fancy fried food. I do enjoy desserts once in a while. After all, life has no meaning if you can’t have anything.

Having friends is important too. If you don’t socialize, you can feel lonely, and that’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’s just as important as staying active.

For older adults who want to start exercising but don’t know how, my advice is to start slowly — find a local community center offering healthy activities like walking groups.

When you exercise with others, you get to socialize and make friends. That makes it easier to keep going.




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I moved to Coral Gables for my dogs. I’m spending almost $2,000 more in rent, but we get to walk everywhere.

by with No Comment Xpandfy

I’ve learned that there are three types of dog owners in the world: those who have dogs but treat them like pets with basic needs, those who absolutely love their dogs and spoil them, and those who treat their dogs like children.

I’m proudly in the third category.

I grocery shop for my dogs so I can home-cook their meals. I buy them Christmas presents, post photos of them on their Instagram account to more than 12,000 followers (whom I reply to on their behalf), take them to photoshoots and brand partnerships, and got them European passports so I can take them on vacation with me.

Not only that, but I play Bluey, SpongeBob SquarePants, and meditation music for them while I’m busy working to keep them entertained. I let them lick my vanilla ice-cream cone, and they sleep in my bed, cuddled under the covers at night.

But all of those things directly align with my lifestyle and the tasks I already do regularly; however, six months ago, I did the most drastic thing in my life for their benefit. I moved zip codes, prioritizing their well-being.

I chose a neighborhood where I could walk with them everywhere

Last year, while deciding where to move, I focused on finding a neighborhood where I could walk almost everywhere and bring them with me, while feeling safe walking at any hour of the day or night. After researching the best neighborhoods in the city for dog parents, all signs pointed to Coral Gables — one of the most expensive and also most dog-friendly areas in Miami.


French bulldogs on bed

The author is paying almost $2,000 more in rent for her dogs to have a better lifestyle.

Courtesy of the author



Moving to Coral Gables from Doral meant switching from an apartment with a $2,500 monthly rent to one with a $4,700 a month rent. While that is a drastic shift in rent pricing I’m choosing to make, given my current priorities and the lifestyle I want my dogs to have, it makes sense. People always say, “You’re paying for the location,” and quite frankly, that’s never felt more true to me.

Many of the residential buildings in Coral Gables allow pets, which takes the stress off people who need to move but can’t find dog-friendly places. Since the dog culture is so pronounced in this part of Miami, many buildings make it acceptable to have more than one dog.

I moved from Europe to Florida with my dogs

I lived in Europe for nearly five years — three of them in London, then the South of France, and finally Rome — before moving back to Florida in 2022. While in London, I became a dog mom after someone gifted me Bentley for Christmas.


Woman in Rome with dogs

The author moved from Europe back to Miami with her two dogs.

Courtesy of the author



During my time in Europe, I never owned a car because public transportation made getting around effortless. When I moved to Miami, that was what I missed most. Since moving back, I’ve been eager for something that comes as close as possible to the life I lived in Europe, with the dog-friendly energy that comes with it.

My French Bulldogs have many special needs. Being brachycephalic, they can only walk at certain temperatures, which means our walks have to happen during specific hours of the day so it’s not too hot. They also need to maintain a healthy weight, since excess weight can affect their backs and ligaments. Frenchies are prone to skin allergies as well, which I’ve never seen manifest in mine — and I credit that to their fully home-cooked diet.


Dog in the alps

The author wanted a lifestyle that allowed her to take her dogs with her.

Courtesy of the author



While we often get compliments at the vet for being among “the healthiest Frenchies” they’ve ever seen, that level of care comes with real responsibility and sacrifice. Owning a French Bulldog means shaping your lifestyle around its health and wellness needs. I never planned to have this breed, but life had other plans, and I ended up with two that I love with my whole heart.

They’re my buddies, my besties, and I’m grateful I found a place in Miami that makes me miss Europe a little less — while giving me more time to simply be with them and involve them in my daily activities.




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