As quotes go, few have prompted so many questions as Elkie Brooks’ recent assertion that, at 81, she credits karate for her ability to climb into a jumpsuit that’s half a century old.

‘I am very active,’ she told The Guardian. ‘In 1995, I achieved my black belt in karate. I still train now, which is one of the reasons why I managed to get into this jumpsuit 50 years later… Last year I had a hip operation and, blinking heck, I have felt fantastic ever since. I did six backdrops this morning.’

Every woman who’s ever tried to get out of a jumpsuit fast now wants to know the secret to her bladder control. But that aside… karate, really? It turns out there’s logic behind the seemingly eccentric choice.

Karate and fall prevention

One third of people aged 65 and over will fall at least once a year. Among the over-80s, that proportion rises to 50%. In fact, falls are the second biggest cause of death by accidental injury (after only road accidents).

How to prevent them? At the University of Worcester, researchers have been developing a novel approach – training older people to fall safely, using techniques based on martial arts. In particular the ‘breakfall’ technique for safely landing and rolling.

‘The idea is that we practice the breakfalls until they become second nature, teaching our participants how to impact the ground in the safest possible way to minimise damage,’ explained Marc Scriven, the university’s director of strength and conditioning. ‘We’re already seeing results. One of our participants had a fall while she was gardening and told me how, because she had braced herself in a safe way, she was able to return to her feet and avoid serious injury.’

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In fact, the BMJ published an article this year, explaining how martial arts techniques can mitigate injury during falls. Teaching safe-falling mechanics derived from judo, jujutsu, and aikido, they confirmed, helps disperse impact energy across large muscle groups and prevents dangerous habits, such as instinctively 'posting' or bracing with outstretched arms.

If you can’t do karate…

Not ready to start practising your Neko ashi dachi? Don’t panic. Beyond karate, it’s clear that regular movement – of any sort – is one of the most powerful factors in preserving health, independence and quality of life as you age.

Large and rigorous studies show that your cardiorespiratory fitness – that’s how well your heart, lungs and circulation perform during sustained activity – is one of the clearest predictors of how long you’ll live. Which begs the question: how do you find the thing you’ll want to do, regularly and for the long-term?

‘Elkie’s story is a striking reminder that movement should be so much more than chasing a goal weight or fitting into some trousers than have been gathering dust in the wardrobe. Along with building long-term strength and confidence, finding something that you love to do means that you are simply so much more likely to do it,’ says Good Housekeeping’s fitness expert, Kim Hawley.

Here are five ways to find your favourite fitness fix.

Start with what you enjoy, not what you think you should enjoy

Kim says: ‘If you hate classes, don’t do a class. If you find running painfully boring, then don’t run. If you don’t know what you like, try some things on for size and see what feels good: walking, swimming, strength training, Pilates, dancing or a beginner martial arts class. Give each a fair try of course, but don’t mistake “challenging” for “miserable”. If it’s the latter, then it’s not for you. Move on and try something different.’

Make the first step almost embarrassingly easy

Kim says: ‘Walk before you run and start with the smallest of steps – even if the smallest of steps is getting your kit ready and laying it out the night before, or finding a class that fits in with your week rather than trying to fit your week around the class. An unambitious plan that fits your actual week is more useful than an impressive one that requires a second diary and a personal assistant.’

Find your goal

Kim says: ‘Focussing on what you want to get out of the activity in the long-term is key. These goals give movement a purpose. For example, your aim might be to live as independently as possible as you age. To do that, you need to challenge both body and mind. So finding things that help build muscle, get the heart beating and the little grey cells firing up will hold you in good stead.’

Find your people…

Kim says: ‘maybe you’d love the tribal Hyrox vibe, with the high fives and group support. Perhaps you would rather exercise alone with a podcast and zero eye contact. Try both or find a middle ground till you figure out what suits you. A friendly instructor, a walking companion or a club can help you show up, while solo exercise offers flexibility and quiet.’

Let your routine change with you

Kim says: ‘The stuff you love at 30 might not be what you want at 50, 70 or 81. Adjust your pace, try a new class or new instructor or just choose a different option when your needs change rather than just giving up with a heavy sigh.’