100-year-old ex-model reveals her go-to exercise for longevity and it’s surprisingly simple

100 and thriving! Former model Daphne Selfe reveals the one simple exercise that keeps her strong, active, and pain-free — no gym required (Image: Pexels)

Where the world is obsessed with anti-ageing products, trendy diets and experimental fitness regimens, 100-year-old ex-model Daphne Selfe is advocating that timeless beauty and strength needs a much simpler formula — consistent movement.

In a recent viral video shared by her fitness coach Paul Ellison, the centenarian demonstrated the one exercise she swears by to stay active, strong, and pain-free: the wall squat.

The 100-year-old, Daphne Selfe, showed one exercise she swears by to stay active, strong and pain-free in a viral video shared by her fitness coach. In the video, Selfe swears that wall squat is the secret to her fitness and strength.

Also Read: Healthy ageing: Age is just a number, unless you fail these 5 tests

A century of grace and movement

Selfe who began her modelling career in the 1950s continues to inspire millions even today. She revealed that a crucial part of her daily routine is wall squat. In addition to strengthening the legs, glutes, and core, the exercise enhances posture and balance, both of which are critical for longevity and independence as we age, she said.

Selfe still radiates style and vitality despite her age and says, "movement keeps me young" and claims that small, mindful exercises can make a huge difference over time.

Why wall squats are a game-changer for all ages

Fitness experts too back Selfe's advice and agree that the wall squat is one of the most effective low-impact exercises anyone can do — regardless of age or fitness level. The exercise engages multiple muscle groups, boosts endurance, and supports joint health without putting pressure on the knees or back.

Ellison, who has trained older adults for years, noted that functional strength — not aesthetics — should be the focus as we age. “It’s not about how you look in the mirror, but how strong you feel in your daily life,” he said.

The science behind functional fitness and ageing

Research consistently shows that resistance-based movements like squats can help slow down muscle loss, maintain mobility, and even improve brain function in older adults. A 2023 study published in The Journal of Gerontology found that older adults who engaged in leg-strengthening activities three times a week experienced improvements in their mood, balance, and cognitive function.

The lesson of Daphne's longevity

Daphne Selfe has always believed that consistency, not intensity, is the key to fitness. Her regimen is straightforward: consistent wall squats, gentle stretches, and maintaining mental and social engagement. Her routine is simple: regular wall squats, light stretches, and staying socially and mentally engaged.

Also Read: Slow down ageing naturally: 7 science-backed ways to stay younger longer 

“I don’t stop because I’m old,” she once said in an interview. “I move because it makes me feel alive.”

Her message resonates now more than ever: you don’t need fancy equipment or gym memberships to stay fit — just commitment and a little wall space.

FAQs: Health Benefits of Wall Squats

1. What muscles do wall squats work?
Wall squats primarily target the legs, glutes, and core muscles.

2. Are wall squats suitable for all ages?
Yes, wall squats are low-impact and can be performed by people of all ages and fitness levels.

3. Can wall squats improve posture?
Yes, wall squats enhance posture by strengthening the core and leg muscles, contributing to better balance.

4. Do wall squats help with joint health?
Yes, wall squats support joint health without putting undue pressure on the knees or back.

5. How often should I do wall squats for the best results?
Consistency is key; performing wall squats regularly can help maintain strength, balance, and overall fitness.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.