With many of us making New Year resolutions to be healthier Kevin Fulthorpe has words of advice for people of all ages on how to get fit, keep fit and stay fit.
Kevin Fulthorpe, 72, putting people through their paces at one of the exercise classes he runs in Cardiff
At 72 Kevin Fulthorpe trains more than 10 times a week and is fitter than many people more than half his age. The fitness instructor from Cardiff regrets that arthritis in his knees meant he has recently had to stop running but has swapped that for other forms of training.
With many of us thinking of post-Christmas health kicks and New Year resolutions, Kevin has words of advice for people of all ages on how to get fit, keep fit and stay fit.
“You are never too old to exercise,” advises fitness instructor Kevin, who has worked with famous names from boxing legend Frank Bruno to former Wales international footballer Robert Earnshaw.
Fitness instructor Kevin Fulthorpe has adviced for people of all ages on how to get fit and stay fit.
He says he was inspired to get into fitness by one of Wales’s rugby greats who taught him more than half a century ago at school in Cardiff . Read the biggest stories in Wales first by signing up to our daily newsletter here.
“We had a good PE teacher at Mostyn High School. – Gareth Edwards – he was a student teacher at UWIC 1967-1968 when I was about 14. He’s the one who started my fitness journey.”
Over the decades Kevin has survived a deep vein thrombosis caused by a long haul flight and bounced back after getting his marching orders on age grounds from the Army 10 a decade ago.
Kevin teaching an exercise class.
Leaving school Kevin started working as an apprentice heating engineer but also played rugby for Ely and Glamorgan Wanderers Youth and Caerau Ely and later trained as a fitnes instructor.
An amateur boxer Kevin took up running relatively late in his 30s. never imagining he’d still be running for another decades.
He completed a a half marathon in one hour and 27 minutes in 1980 and two years ago, aged 70, completed a triathlon in Cardiff, taking second place in his age group.
Kevin is a Chief Inspector for the British Boxing Board of Control
Kevin’s best race time in at his fittest in his youth to mid-30s was running 10k in 33 minutes, a half marathon in 74 minutes and a marathon two hours 41 minutes – four devades on he won’t make those times but is still fitter than most people a fraction of his age..
Like the rest of us, the father-of-four and grandfather-of-six, says sport has kept him young. he is tempted by the odd sweat treat and says everything is fine in moderation but everyone should try to exercise.
“Exercise is important. We are not made to sit and have food delivered. We are creatures of fight and flight. Humansare built to exercise.”
He suggests people should find a physical activity they enjoy and maybe try and test a few things.
“Padel, circuits, step, pilates and yoga all have a social element. Classes can be very social. In my classes I have had people who met and ended up marrying.”
Kevin, pictured teaching a class, has returned to fitness from various health scares including a pulmonary embolism caused by a long haul flight and cycling accident.
People returning to exercise or wanting to up their fitness levels in the new year should set realistic goals so they don’t crash and burn, Kevin advises.
“It depends on your background and previous exercise history how much fitness you do. You don’t need to feel sick to be fit. 150 minutes of exercise a week is ample. That can be rigorous getting your heart rate up.
“One of the most important factors of growing old is weight training. Good leg strength reduces risks of slips and falls. You don’t need to train with heavy weights. I would advise not to use heavy weights as you get older but light weights and lots of repetitions. Three sets of whatever repetitions. One set rest, one set, rest, one set and so on.
“You also need cardio exercise to get a bit more momentum, but remember. You don’t need to kill yourself!
“I have a lot of arthritis in my knee so I do spin or cross trainer, I am missing running. I enjoyed running. I stopped running 18 months ago because of the arthritis.
“But you are never too old to get fit. Initially start easy and I would not advise a half marathon later in life, more walk and run in moderation. Moderation is the magic word and stop before you need to.”
Kevin Fulthorpe with Cardiff City players after teaching them first aid when he was an RAF St Athan fitness instructor
Kevin admits he likes a chocolate biscuit but tries to eat them only as treats and he does not support keto fat and protein diets.
“It is important we eat well. We eat too much fat, sugar and salt. I never add salt to my food. I am not a fan of fat and protein diets.”
And to those who are worried about previous health problems Kevin says find an experienced instructor and explain your needs.
Kevin has returned to fitness from various health scares including a pulmonary embolism caused by a long haul flight and cycling accident.
“I was picked to represent Wales at a triathlon in 1982 and was knocked off a bike by a lorry ending up with a broken leg, collar bone and shoulder,but got back from that.”
Still going strong after 31 years as a fitness instructor Kevin runs three classes a week at David Lloyd in Cardiff and four at the Sports Wales National Centre in Sophia Gardens.
“You don’t stop exercising because you grow older, you grow older because you stop exercising,” he advises.
“Age should not be a barrier. Just set achievable targets. “
As a very basic test he says older people should be able to get out of a chair without using hands and stand on one leg. And for those seeking more advice, other than sign up to his classes Kevin advises
“The good news? It is never too late to start. Even if you have never exercised before, gentle and regular movement can make a real difference at any age. Benefits begin immediately, even with small amounts of movement. Walking, stretching, strength exercises, and balance work all count. Progress can be slow and gentle — consistency matters more than intensity.
“On New Year’s Resolutions and exercise – ,any people set exercise goals at the start of the year — but most struggle to keep them. The numbers show About 75% stick to their resolution after one week, around 64% are still going after one month, aAbout 46% continue at six months but fewer than 10% maintain their resolution for a full year.
“This doesn’t mean people are failing — it means goals are often set up in ways that don’t work. New Year’s resolutions often fail goals are too big or unrealistic. Starting too hard leads to fatigue, injury, or loss of motivation.Too much focus on result and focus on weight loss or appearance instead of how movement feels.”
Kevin advises patience saying motivation can drop if progress feels slow, so motivation drops. And he advises to make a clear routine and plan so exercise is less likely to be skipped in the busy daily grind.
“Without a clear plan, exercise is the first thing to be skipped. One missed session feels like failure and the risk that missing once leads to giving up completely.”
As it’s hard to rely on motivation alone he suggests building exercise into routine as a habit.
“How to Make Exercise Stick? Start small and build gradually, choose activities you enjoy, focus on movement, not perfection, Make it social when possible and aim for consistency, not intensity.”
He agrees that starting, or restarting, exercise can feel daunting, especially if you’re older. .
“If something feels rushed, unsafe, or intimidating, it’s okay to walk away. Exercise should build confidence, not fear.
And anyone with a long-term health condition, on regular medication, has concerns about pain, balance, or breathlessness or has been inactive for a long time should speak to their GP before starting a new fitness plan.
“And no matter your age, background, or experience level, it is never too late to begin.”