If there were one intervention with the strongest evidence for ageing well, maintaining independence, and improving quality of life — it would be exercise. But what type of exercise matters most? How much is enough? And is it ever too late to start?

In Episode 2 of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward tackle these questions head-on with two of Australia’s leading experts in physical activity, chronic disease prevention, and behaviour change.

Joining them are Professor Ron Plotnikoff, one of Australia’s most published exercise researchers, and Dr Emily Cox, Lecturer in Clinical Exercise Physiology and an experienced accredited Exercise Physiologist.

Professor Plotnikoff is Director of the Centre for Active Living and Learning and Deputy Director of the Active Living Research Program at the Hunter Medical Research Institute. He has published over 400 peer-reviewed papers, led more than $55 million in funded research, and is Chief Investigator of the NHMRC-funded Ecofit Project, as well as a Key Investigator in the $12 million Diabetes Alliance Program Plus. His work focuses on designing and testing real-world interventions that help people move more — and stay moving — to prevent and manage chronic disease.

Dr Emily Cox brings both research expertise and frontline clinical experience. As Lead of the HMRI Active Living and Learning Research Program, her work explores how exercise and physical activity can prevent and manage metabolic disease — not only identifying what types and amounts of exercise are most effective, but how to help people maintain exercise habits over the long term, particularly in the context of ageing and chronic illness.

Together, they explore:

• The functional and health benefits of exercise across the lifespan
• How to “invest” in ageing well through exercise in midlife
• What exercise looks like in older age — including strength training, balance, and aerobic fitness
• Whether lifting weights is safe for older adults (and why it matters)
• Exercising during illness or medical treatment — when it’s appropriate and when caution is needed
• Whether medical clearance is necessary before starting exercise
• The benefits of group-based exercise, community programs, and what support may be available through the health system
• Emerging insights into synergies between exercise and nutrition, including omega-3s

Key Takeaways & Suggested Actions:

• Exercise remains beneficial at any age — it’s never too late to start
• Strength, balance, and functional movement are essential for independence
• Consistency matters more than perfection or intensity
• The best exercise program is one that is safe, enjoyable, and sustainable
• Community and social connection can significantly improve adherence and outcomes

This episode reframes exercise away from fear, performance, or aesthetics, and toward what truly matters: function, confidence, resilience, and freedom across the lifespan.

Grounded in robust science and delivered in a warm, accessible, and practical way, this episode reframes exercise as medicine for ageing well — not about performance or punishment, but about maintaining freedom, confidence, and connection.

Whether you’re a health professional seeking a credible resource, someone in midlife planning ahead, or an older adult wanting to stay strong and independent, this episode offers clear guidance, reassurance, and genuine motivation to move — for life.

Evidence-based, practical, and deeply reassuring, this conversation empowers listeners — whether clinicians, patients, or everyday humans — to move with confidence and invest in a future where you can do what you love.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

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What does the science of ageing really tell us about how — and why — we age? And more importantly, what can we actually do about it?

In the opening episode of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward lay the foundation for the entire series by diving into the biology, complexity, and misconceptions of ageing with one of Australia’s most respected leaders in Geriatric Medicine, Professor Leon Flicker AO.

Professor Flicker is the inaugural Professor of Geriatric Medicine at the University of Western Australia, Director of the Western Australian Centre for Health and Ageing, a practising geriatrician, and an internationally recognised researcher in frailty, successful ageing, and dementia prevention. With over 500 peer-reviewed publications and decades of clinical and academic leadership, he brings clarity, credibility, and perspective to a topic often clouded by hype.

Together, they explore:

• What modern science tells us about how and why we age
• The role of genetics, epigenetics, stress, and environment
• Whether any supplements or medications truly influence ageing
• Why quality of life and function matter more than lifespan alone
• What current ageing and longevity research is really focusing on

As always, the conversation is warm, accessible, and grounded in real-world relevance — translating complex science into clear, practical insights listeners can reflect on immediately.

Key Takeaways & Actions:

• Ageing is modifiable, not fixed — lifestyle and environment matter
• Focus on function, adaptability, and quality of life, not just years lived
• Be cautious of “anti-ageing” claims not supported by evidence
• Small, consistent changes across key lifestyle pillars can have meaningful impact over time

This episode sets the scene for the six pillars of functional longevity explored throughout the series and invites listeners to rethink ageing as a dynamic, adaptable, and deeply human process.

Whether you’re a health professional, someone in midlife planning ahead, or simply curious about living well for longer, this episode offers a grounded, hopeful, and empowering place to start.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

See omnystudio.com/listener for privacy information.