I’ve always said that your mind is just as important as your muscles. Now, at last, science is catching up.

By Diana Moran BEM, broadcaster and health advocate

I’ve always said that your mind is just as important as your muscles. Now, at last, science is catching up. A new study from Imperial College London and Coventry University shows that older people who maintain a positive outlook on ageing recover better if they experience a fall. Not just a little better — dramatically better.

As someone who’s spent the best part of 40 years encouraging people to stay active in later life, I couldn’t be more delighted. The message is loud and clear: how we think about getting older directly affects how we experience it. And crucially, how we recover from setbacks.

Let’s be honest — falls are frightening. They’re painful, often embarrassing, and they can knock your confidence for months. I know, because I’ve had them. Most older people have. But what matters most is not just what happens during the fall — it’s what happens next.

The researchers found that older adults with a more optimistic view of ageing were over 200% less likely to become dependent on others for everyday tasks after a fall. They were also 123% less likely to become inactive. In other words, a positive mindset can be the difference between getting back on your feet or giving up entirely. That’s extraordinary — but to me, it’s not surprising.

For years, I’ve seen the transformative power of gentle exercise, not just in body but in spirit. When people start moving — even just stretching their arms or marching on the spot — they begin to believe in themselves again. They hold their heads higher. They smile more. Movement leads to confidence, and confidence is the cornerstone of recovery.

I’m 85 this year, and I still start every day with a stretch. No gym. No Lycra. Just me, my breath, and a few simple moves I can do at the kitchen counter or sitting in a chair. I’ve made all my routines freely available online, because I passionately believe that staying active shouldn’t depend on how much money you’ve got, or whether you’ve ever worn a Fitbit.

The truth is, ageing doesn’t have to mean decline. It doesn’t mean sitting still. It certainly doesn’t mean giving up. But too many older people are fed negative messages — that they’re fragile, that they’re past it, that the best they can hope for is to “avoid falling.” We need to change that narrative.

What if we told people: you can get stronger at 70. You can become more confident at 80. You can recover from a fall and be better than before. Because you can — I’ve seen it.

Here in Berkshire, we’re lucky to have brilliant local resources: walking groups, U3A classes, social clubs and coffee mornings where a chat and a little stretch can go a long way. But often, the biggest barrier isn’t physical. It’s emotional. People feel ashamed. Or invisible. Or afraid they’ll look silly trying something new.

So let me say this clearly: it’s never too late to begin. Never too late to stand up and take that first small step. Whether you’re 60 or 90, the benefits are real. Five minutes of movement a day can improve your balance, boost your mood, and help you stay independent for longer.

And now, thanks to this new research, we know that your mindset is part of your medical toolkit. It’s not just about muscles and joints — it’s about belief. When you see ageing as a challenge rather than a curse, your body responds differently. Your brain gets the message: “I’m still in the game.”

I’ve seen people come back from hip fractures, heart surgery, even grief — all because they refused to believe their age defined them. Their strength came not just from physiotherapy or pills, but from the fire in their spirit. And that spirit is something we can nurture.

It can start with the simplest of conversations — asking someone what they can do rather than focusing on what they’ve lost. Celebrating every step forward, however small. And yes, laughing about baked bean tins as weights, or doing ankle circles during the news.

That’s why I say: if you can breathe, you can move — and if you can move, you can age well. Let’s stop dreading the years ahead and start embracing them. Let’s rewrite the story of what it means to grow older.

The scientists have now given us the evidence. But in truth, many of us have known it all along. Positivity is not just a nice idea. It’s a practical tool — as real as a walking frame or a blood pressure pill.

So let’s get Britain moving. Let’s do it safely, confidently, and joyfully. And let’s remind each other — every day — that age is not a barrier. It’s a badge of honour.

You’ll find free exercises, factsheets, and encouragement at DianaMoran.com. But more than anything, I hope you’ll find belief. Belief in yourself, your strength, and your future. Because the best is yet to come.