
As more people reach their 100th birthday, the importance of staying active is becoming clearer. The inspiring stories of centenarians like Toni Stahl, who frequented the gym three times a week well into her 100s, underscore a growing trend: longevity might be significantly influenced by regular physical activity.
Toni Stahl’s routine wasn’t just about maintaining her physical health; it was also about nurturing her social life. “I do as I feel, and I like to stay active and be around people,” Stahl remarked. Her approach to life highlights a powerful mindset for aging: stay moving and connected. Even at 105 years old, just days before her passing, Stahl’s philosophy was to keep moving to stay alive.
The Rising Number of Centenarians
Indeed, the number of people living to 100 is increasing and expected to keep rising. According to the Pew Research Center, the number of Americans aged 100 and older might more than quadruple in the next 30 years. This surge from an estimated 101,000 in 2024 to 442,000 in 2054 reflects not only advancements in healthcare but also a shift in lifestyle choices that are extending both lifespan—the total years one lives—and healthspan—the years spent in good health.

The Critical Role of Exercise
Research consistently highlights exercise as a cornerstone of longevity. A study published in the journal Circulation identified five key behaviors that could add as many as 14 years to a woman’s life and 12 to a man’s starting from age 50. These behaviors include not smoking, maintaining a healthy weight, engaging in regular physical activity, eating a nutritious diet, and moderating alcohol consumption. These lifestyle choices are directly linked to reducing the risk of major health issues such as cancer, heart disease, and diabetes, which are predominant causes of death and diminished quality of life in older age.
No Age Limit on the Benefits of Exercise
Another significant study from JAMA Network Open involved 122,000 participants tested over 13 years and demonstrated that the benefits of exercise have no age limit. “Whether you’re in your 40s or your 80s, you will benefit in the same way,” noted Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and senior author of the study. This research found that inactive individuals are nearly four times more likely to die early compared to those who exercise regularly.

Inspiring Stories from the Centenarian Community
Beyond the statistics and studies are real-life stories of seniors who embody the active aging philosophy. Roy Englert, a World War II veteran and a regular participant in the National Senior Games, is a prime example. Englert, who has competed in every National Senior Games since its inception in 1987, credits his physical activity with keeping him healthy and optimistic through the years. At 100 years old, he still competes and lives by the motto: “Just keep moving.”
Englert’s perspective is particularly telling. “So many people, older people, make themselves old. They say, ‘I’m too old for this, I’m too old to do that.’ But pretty soon, they are [too] old. They convince themselves,” he explained in an interview. His advice is straightforward and spirited: “Keep moving, keep moving, keep moving.”
Embracing Movement for a Longer Life
The emerging picture is clear: staying active is not just about adding years to life, but life to those years. As we see more seniors living past 100, the link between physical activity and a fulfilling, extended healthspan becomes undeniable. For anyone looking to maximize their longevity and quality of life, the advice from today’s centenarians is to incorporate regular, enjoyable physical activities into your daily routine.
This approach not only promotes longevity but enriches the present moment with joy and health benefits that are too significant to ignore. Whether it’s walking, swimming, yoga, or gym workouts, finding a way to stay active is arguably one of the most impactful choices we can make for our future selves.