Jane Fonda On the Importance of Staying Strong as You Age

Jane Fonda has been a fitness icon for decades, bringing exercise into people’s homes since the 1980s with her famous VHS tapes (remember those?). A few years ago, the actress and activist shared why she’s so thankful for how strong and flexible she still feels, along with a message to young people, in an interview with Vogue.

“I want young people to stop being afraid about getting older,” Fonda told the magazine. “What matters isn’t age, isn’t that chronological number. What matters is your health,” she said. This sentiment rings even more true now, as Fonda opened up about her non-Hodgkins lymphoma diagnosis in September 2022. She’s still exercising and feeling strong since starting chemo, wrote Fonda in a blog post.

How Fonda Makes Movement a Priority

Prioritizing movement throughout her life — she did ballet and aerobics in her younger years and focuses on less intense exercises nowadays — has helped her maintain her health, she explained in the recent interview. And it’s something she hopes inspires her fanbase, which spans multiple generations and age brackets.

“I know better than I did even when I was younger that no matter how old you are or who you are or where you are, keeping moving in a way that’s appropriate for your age is absolutely critical to your healthy lifespan,” she shared. For Fonda, that means changing up her fitness routine as needed. “My motto now is not for the burn. It’s slow down,” she told Vogue.

Fonda’s version of slowing down recently included long, early morning walks before working on the set of Book Club 2: The Next Chapter in Italy. And it isn’t something she takes for granted. “I didn’t realize when I was young,” she explained, adding that “the young never realize how important it is to keep your body strong because there’s nothing wrong with them,” she said. “Their body works. They take it for granted. As you get older, you realize the importance of it.”

Now, she’s aware of and thankful for her strength and flexibility in everyday activities. “I mean, every day when I get out of a car, I thank the goddesses that I have strong thighs, that I’ve worked out to keep strong thighs,” she continued. “When I’m backing a car up and I have to look over my shoulder, I’m thankful that I’ve kept flexible and I can turn my head and it doesn’t hurt. Just basic things like that you take for granted when you’re younger but can’t do anymore when you’re older unless you have remained strong and flexible.”

Other Healthy Habits Fonda Emphasizes

Along with staying active, Fonda maintains other healthy habits, specifically when it comes to sleep and nutrition, she shared with Vogue. “I sleep eight or nine hours every night. I eat a fairly healthy diet,” she said, adding that she’s “not rigid” when it comes to her diet. “I have cut way back on red meat. I’ve cut back on fish because fish supplies are dwindling. I eat vegetables. I eat salads. I eat fresh food.”

To sum it all up, she concluded: “I stay moisturized, I sleep, I move, I stay out of the sun, and I have good friends who make me laugh. Laughter is a good thing too.” (While you’re here: Read more about Fonda’s refreshing perspective on aging.)

How to Add Movement and Other Healthy Habits to Your Life

Ready to live like Jane Fonda with strategic life changes? Add the following healthy habits to your routine, from sleep hygiene changes to making sure you’re getting the nutrients you need in your daily diet.

• Find Activities You Enjoy: Staying active is easier when you don’t dread your choice of movement. For example, if lifting weights at the gym isn’t your thing, then consider a fast-paced rowing class instead. And don’t be afraid of variety. Studies have found varied workouts are more beneficial over time than repeating the same workout again and again.
• Prioritize Protein: Protein is important at any age, but especially as you grow older. As we age, our muscles aren’t as efficient at converting protein to new muscle fibers. A study found that those 65 and older may benefit from consuming more protein because of this. The recommended change is 0.45 to 0.54 grams of protein per pound of body weight.
• Drink Enough Water: Hydration is important at all ages, but as we age, it becomes something we need to pay closer attention to. As we age, we have a reduced thirst sensation, meaning it’s easier for us to become dehydrated.
• Practice Good Sleep Hygiene: Shoot for seven to nine hours of sleep each night. Beyond getting the right amount of sleep, you also want to pay attention to the quality of sleep you’re getting. You can improve your sleep by avoiding caffeine before bed and sticking to a schedule. If you’re struggling to get restful sleep, it’s worth investing time in speaking to a professional who can help you get the rest you need.
• Limit Alcohol Intake: There are some health benefits that have been tied to light or moderate alcohol intake. Chronic heavy alcohol consumption, however, can lead to diseases such as dementia, pancreatitis, liver disease, cancer, and alcohol-use disorder. It’s important you limit your alcohol intake or consult with a professional if you’re unsure if your alcohol intake is considered light, moderate, or heavy.
• Protect Your Skin from the Sun: Sunscreen, big floppy hats, and hiding out under an umbrella are all common ways to protect your skin from harmful UV rays. Skin aging and 90 percent of skin cancers are linked to UV exposure, so, limiting your exposure to the sun is more of a must than a maybe.
• Consider Your Changing Diet Needs: We already mentioned needing more protein as you age, but the changes in nutrition needs don’t stop there. Adjust your diet based on your changing caloric needs. (This change is roughly a 1% decrease in calorie requirement per decade of age after 40.) Additionally, pay close attention to calcium, vitamin D, and fiber intake.
• Work on Your Flexibility and Mobility: Working in a regular yoga or flexibility class can be your key to keeping your body flexible as you age. Both flexibility and mobility are important in improving joint health and reducing pain for pain-free movement as you age.