Go to the gym for free! A 59-year-old woman maintains these exercises every week: she is now at her peak physical fitness

Many people will start to worry about their physical condition getting worse as they grow older, but for 59-year-old woman Denise. For Denise Lawson, the second half of life is the time to achieve "best physical condition." Rosen, who is from Springfield, Virginia, ran track and cross country as a student. After turning 50, she regained her passion for sports and completed half marathons and multiple events, winning first place in the 50, 100, 200 and 400 meters events at the state Senior Games. In 2025, he was selected as the "Humana Sports Promoter of the Year", proving that age does not limit people from maintaining and pursuing physical and mental health.

According to the website Parade, Rosen suffered from mobility issues due to health problems when he was in his 40s. At that time, he could only use the "Wii Fit" game to assist with rehabilitation and gradually regained his mobility. She completed her first half marathon before her 50th birthday, and then challenged the "Alcatraz Swim" and track and field events. She said that exercise allowed her to re-establish her self-confidence and restore the rhythm of life. "I want to prove that you can start over at any age." 9}

Rosen’s current training routine includes walking with the sled dogs for 30 minutes every morning, jogging or brisk walking about 2 to 3 miles three to four times a week, and arranging short sprints. She uses dumbbells and elastic bands for strength training at home, and when the weather is bad, she switches to a rowing machine to maintain exercise. Swim two to three times a week in the summer to maintain endurance and flexibility. She is also keen on playing pickleball, believing that this activity is both social and easy to exercise for the heart and lungs. “Making exercise fun” is one of her secrets to maintaining her habit.

In addition to exercise, Rosen also shared his own method of "keeping moving." She places lightweight dumbbells and elastic bands in different corners of her home so that she can move her muscles at any time. She also attaches great importance to recovery and sleep, and uses a tracking device to record her steps and heart rate to monitor her physical condition. She emphasized that there is no need to rely on expensive equipment. As long as you can maintain regular actions and make good use of fragmented time, you can gradually accumulate changes. Rosen believes that establishing a "continuous and flexible" exercise method is the key for the elderly to stay active.