At 71, Gillian Taylforth has one secret weapon when it comes to staying active enough to keep up with energetic young grandchildren – power walking.
The EastEnders actress has exercised for decades, but says staying active has taken on a new importance since becoming a grandmother.
‘Now I’ve got grandchildren, I like to keep myself going and keep fit, because twin boys of three isn’t an easy task,’ she told Prima. Her favourite? ‘I love power walking,’ she said.
It sounds simple, and it is. But it’s also backed by science. Research consistently shows that regular walking can reduce the risk of a range of chronic conditions and support healthy aging. It can also boost mood and cognitive health, while helping us stay independent for longer. Upping the pace can also boost the benefits.
Take one study, published in 2024. Involving 26 women, whose average age was 84, it examined the effects of a brisk-walking programme. After 12 weeks, researchers found significant improvements in:
- Leg strength
- Cardiovascular endurance
- Flexibility
Further research, published in the British Journal Of Sports Medicine, found that people walking fairly briskly (approximately 3-4mph) had a 24% lower relative risk of developing type 2 diabetes than those who walked at a leisurely pace. Those walking faster than 4mph had a 39% lower relative risk.
That said, power walking is just one part of Gillian’s varied routine. ‘I’ve always looked after myself fitness-wise. And I’ve always exercised and get frustrated when I can’t,’ she told The Mirror.
Alongside power walking, Gillian mixes strength training and cardio at her home gym, where she has a treadmill, rowing machine, Peloton bike and free weights.
‘I can be in the gym for hours if I’ve got my music on,’ she said.
Combining aerobic exercise, such as brisk walking, with strength training helps to preserve muscle mass, support bone health. That, in turn, makes everyday activities from climbing stairs to lifting shopping or playing with grandchildren, easier.
Away from exercise, Gillian is a big fan of consistency. ‘I still do what I did before, I still train as much as I can, I’m still working, I still eat right, I still see my friends,’ she said. ‘Nothing’s changed.’
She also prioritises a fibre-rich breakfast, often choosing porridge or Greek yogurt topped with berries and milled flaxseed, and aims for a full night’s sleep.
How to copy Gillian’s walking habit
You don’t need a home gym or expensive equipment to follow Gillian’s lead. The key is to make your walks a little more purposeful.
- Rather than strolling, aim for a brisk pace that leaves you breathing slightly harder while still able to hold a conversation. This moderate-intensity walking is enough to raise your heart rate and improve cardiovascular fitness without putting excessive strain on your joints.
- The NHS recommends adults aim for at least 150 minutes of moderate-intensity activity each week. That works out at around 30 minutes on five days, but it doesn’t have to be done all at once. Three brisk 10-minute walks spread throughout the day offer many of the same health benefits.
- If you’re new to walking for fitness, start by adding five minutes of brisk walking to your usual route and build up gradually. Swinging your arms naturally, standing tall and walking with purpose can all help increase the intensity.
- If, like Gillian, your goal is simply to stay active enough to enjoy time with children or grandchildren, consistency matters far more than speed. Making walking part of your everyday routine is likely to have a much bigger impact than the occasional strenuous workout.