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 Ron Plotnikoff is Chair, Physical Activity and Population Health Education, Global Sport and Movement Collaborative at the University of Newcastle. 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. 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

If there were one intervention with the strongest evidence for ageing well, maintaining independence, and improving quality of life &mdash; it would be&nbsp;exercise. But what&nbsp;type&nbsp;of exercise matters most? How much is enough? And is it ever too late to start?
In&nbsp;Episode 2 of Be Well Age Well, hosts Dr John Ward and Dr Susannah Ward tackle these questions head-on with two of Australia&rsquo;s leading experts in physical activity, chronic disease prevention, and behaviour change.
Joining them are&nbsp;Professor Ron Plotnikoff, one of Australia&rsquo;s most published exercise researchers, and&nbsp;Dr Emily Cox, Lecturer in Clinical Exercise Physiology and an experienced accredited Exercise Physiologist.
Professor Ron Plotnikoff is Chair, Physical Activity and Population Health Education, Global Sport and Movement Collaborative at the University of Newcastle. He has published over&nbsp;400 peer-reviewed papers, led more than&nbsp;$55 million in funded research, and is Chief Investigator of the NHMRC-funded&nbsp;Ecofit Project, as well as a Key Investigator in the&nbsp;$12 million Diabetes Alliance Program Plus. His work focuses on designing and testing real-world interventions that help people move more &mdash; and stay moving &mdash; to prevent and manage chronic disease.&nbsp;
Dr Emily Cox brings both research expertise and frontline clinical experience. Her work explores how exercise and physical activity can prevent and manage metabolic disease &mdash; 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:
<ul>
<li aria-level="1">The&nbsp;functional and health benefits of exercise across the lifespan</li>
<li aria-level="1">How to &ldquo;invest&rdquo; in ageing well through exercise in&nbsp;midlife</li>
<li aria-level="1">What exercise looks like in older age &mdash; including&nbsp;strength training, balance, and aerobic fitness</li>
<li aria-level="1">Whether lifting weights is safe for older adults (and why it matters)</li>
<li aria-level="1">Exercising during illness or medical treatment &mdash; when it&rsquo;s appropriate and when caution is needed</li>
<li aria-level="1">Whether medical clearance is necessary before starting exercise</li>
<li aria-level="1">The benefits of&nbsp;group-based exercise, community programs, and what support may be available through the health system</li>
<li aria-level="1">Emerging insights into synergies between&nbsp;exercise and nutrition, including omega-3s</li>
</ul>
Key Takeaways &amp; Suggested Actions:
<ul>
<li aria-level="1">Exercise remains beneficial at&nbsp;any age&nbsp;&mdash; it&rsquo;s never too late to start</li>
<li aria-level="1">Strength, balance, and functional movement are essential for independence</li>
<li aria-level="1">Consistency matters more than perfection or intensity</li>
<li aria-level="1">The best exercise program is one that is&nbsp;safe, enjoyable, and sustainable</li>
<li aria-level="1">Community and social connection can significantly improve adherence and outcomes</li>
</ul>
This episode reframes exercise away from fear, performance, or aesthetics, and toward what truly matters:&nbsp;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&nbsp;medicine for ageing well&nbsp;&mdash; not about performance or punishment, but about maintaining freedom, confidence, and connection.
Whether you&rsquo;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 &mdash; for life.
Evidence-based, practical, and deeply reassuring, this conversation empowers listeners &mdash; whether clinicians, patients, or everyday humans &mdash; to move with confidence and invest in a future where&nbsp;you can do what you love.
Reach out to Dr Susannah Ward here&nbsp;<a href="https://www.ataraxiacollective.com.au">www.ataraxiacollective.com.au</a>

Be Well Age Well is an 8-part health and wellbeing podcast that asks a simple but powerful question:
It’s not just about how long you live — but how well you live and age.

Hosted by an inspiring father–daughter doctor duo, this series brings together credible science, lived experience, and practical wisdom to help listeners optimise their health, function, and quality of life at every age.

Your hosts are:
Associate Professor Dr John Ward, 81-year-old Physician Geriatrician, and NSW Senior Australian of the Year 2024, and
Dr Susannah Ward, 44-year-old Specialist Physician of Rehabilitation Medicine, Chair of the Royal Australasian College of Physicians Member Health & Wellbeing Committee, author, speaker, yoga and mindfulness teacher, and Founder of Ataraxia Collective.

With warmth, humour, and a touch of generational banter, John and Susannah translate complex, evidence-based medicine into clear, practical steps that listeners can actually use — whether they’re health professionals, patients, mid-life optimisers, or simply curious humans wanting to live well.

Across eight expertly curated episodes, Be Well Age Well explores the science of ageing and the six core pillars of functional longevity:
Exercise for life and independence
Nutrition for long-term health
Sleep and recovery
Social connection 
Living with meaning & purpose
Reducing toxins
Flexible growth, purpose, and adaptive change

Episodes:

1: The Science of Ageing

2: 1st Pillar: Exercise

3: 2nd Pillar: Nutrition

4: 3rd Pillar: Sleep

5: 4th Pillar: Social connections

6: 5th Pillar: Living a life with meaning and purpose

7: 6th Pillar: Avoiding toxins

8: Making changes and building healthy habits

Each episode features leading national experts and finishes with key takeaways and suggested actions, making the series ideal for both personal growth and professional development.

Why listen?
Because this isn’t wellness fluff or fear-based anti-ageing hype trying to sell you stuff and take your money. Age Well Be Well is a reliable source of credible, engaging, and refreshingly human advice — a thoughtful, evidence-based guide to ageing well, hosted by two generations of doctors who truly walk the talk together.

Useful. Succinct. Entertaining. Evidence-based.
Join us and discover how to live your best life — no matter your age or stage.

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

Be Well Age Well&nbsp;is an 8-part health and wellbeing podcast that asks a simple but powerful question: It&rsquo;s not just about how long you live &mdash; but how well you live and age.
Hosted by an inspiring&nbsp;father&ndash;daughter doctor duo, this series brings together credible science, lived experience, and practical wisdom to help listeners optimise their health, function, and quality of life at every age.
Your hosts are:
<ul>
<li aria-level="1">Associate Professor Dr John Ward, 81-year-old Physician Geriatrician, and&nbsp;NSW Senior Australian of the Year 2024, and</li>
<li aria-level="1">Dr Susannah Ward, 44-year-old Specialist Physician of Rehabilitation Medicine, Chair of the Royal Australasian College of Physicians Member Health &amp; Wellbeing Committee, author, speaker, yoga and mindfulness teacher, and Founder of&nbsp;Ataraxia Collective.</li>
</ul>
With warmth, humour, and a touch of generational banter, John and Susannah translate complex, evidence-based medicine into&nbsp;clear, practical steps&nbsp;that listeners can actually use &mdash; whether they&rsquo;re health professionals, patients, mid-life optimisers, or simply curious humans wanting to live well.
Across eight expertly curated episodes,&nbsp;Be Well Age Well&nbsp;explores the science of ageing and the&nbsp;six core pillars of functional longevity:
<ul>
<li aria-level="1">Exercise for life and independence</li>
<li aria-level="1">Nutrition for long-term health</li>
<li aria-level="1">Sleep and recovery</li>
<li aria-level="1">Social connection&nbsp;</li>
<li aria-level="1">Living with meaning &amp; purpose</li>
<li aria-level="1">Reducing toxins</li>
<li aria-level="1">Flexible growth, purpose, and adaptive change</li>
</ul>
Episodes:
1: The Science of Ageing
2: 1st Pillar: Exercise
3: 2nd Pillar: Nutrition
4: 3rd Pillar: Sleep
5: 4th Pillar: Social connections
6: 5th Pillar: Living a life with meaning and purpose
7: 6th Pillar: Avoiding toxins
8: Making changes and building healthy habits
Each episode features leading national experts and finishes with&nbsp;key takeaways and suggested actions, making the series ideal for both personal growth and professional development.
Why listen? Because this isn&rsquo;t wellness fluff or fear-based anti-ageing hype trying to sell you stuff and take your money.&nbsp;Age Well Be Well&nbsp;is a reliable source of credible, engaging, and refreshingly human advice &mdash; a thoughtful, evidence-based guide to ageing well, hosted by two generations of doctors who truly walk the talk together.
Useful. Succinct. Entertaining. Evidence-based. Join us and discover how to live your best life &mdash; no matter your age or stage.
Reach out to Dr Susannah Ward here <a href="https://www.ataraxiacollective.com.au">www.ataraxiacollective.com.au</a>