This is a thought that comes to mind for many people when they reach a certain age.
Seeing young people sweating it out at the gym, seeing others doing exercises I can no longer do, I think to myself: Have I already passed the stage where I can change my body? Is it still useful to start now?
This idea has caused many people to stop exercising at the age when they should be exercising the most.
However, a study from Taiwan, using actual data, provides a very clear answer to this question.
This study focuses on people of this age.
Kuo Chia-Yuan's master's thesis, Department of Physical Education, National Taitung University, was completed in 2020 under the supervision of Dr. Liu Mei-Chu.
It recruited 13 participants aged 45 and above from the Taitung area and had them participate in a 12-week, one-hour course using the Chanrou apparatus twice a week. Then, through pre- and post-tests, body awareness scales, video analysis, and in-depth interviews, it recorded the changes in their physical and psychological state during this period.
In other words, this study is asking the question, "What happens if you start after age 45?"
The following content is all based on this study.
Answer 1: The body can indeed change.
After 12 weeks, these participants experienced real changes in their bodies.
Their movements became more relaxed and less stiff. Physical compensation decreased, movement became smoother, and they were less likely to experience breathlessness.
The analysis of the videos in the study revealed very specific changes. Some participants initially had a tense posture, with their left shoulder slightly raised and their whole body slumped; after intervention, their bodies became more relaxed, and their shoulders were less prone to forward rotation. Some participants initially experienced lower back compression and neck and shoulder tension when doing side bends; later, their neck and shoulders relaxed, they felt a sense of extension, and their bodies became more upright.
These changes illustrate one thing: the body after age 45 is not a "fixed, unchangeable" body. It continues to respond to training, continues to learn, and continues to change.
Answer 2: Feelings are more obvious than numbers.
This study made a very interesting discovery.
In quantitative measurements of flexibility and balance—shoulder range of motion, lateral bending, and the number of seconds to stand on one leg—there was no statistically significant increase.
But the participants' subjective feelings are a completely different matter.
They felt increased range of motion in their shoulders, hips, and spine, and their back muscles became more flexible. They felt more relaxed standing, had a clearer sense of core stability, and could stand more steadily.
This gap is important. It shows that even before there were significant changes in objective physical fitness numbers, these participants genuinely felt that their bodies were becoming more functional, more comfortable, and more under their control.
For someone over 45, "becoming more functional and comfortable" is often closer to what they truly want than "a few degrees more flexibility."
Answer 3: The more you practice, the better you understand your body.
This is one of the most significant changes in this study.
After 12 weeks, participants were able to express their body usage more clearly, feel the tension in their bodies, and share their bodily sensations more explicitly.
This breaks another myth about age—many people believe that after a certain age, the body will only become more sluggish and less sensitive.
But this study shows the opposite. With proper training, people of this age can improve their awareness of their own bodies. They don't become increasingly numb, but rather increasingly aware—more able to feel, understand, and care for their bodies.
This ability to be aware of one's body is the foundation of all subsequent health. And it can still be awakened and cultivated after the age of 45.
Answer 4: My mood improved as a result.
Changes in the body bring about more than just physical effects.
This study found that it had a positive impact on participants' psychological well-being—their motivation to attend classes increased, their mood improved, they gained a clearer understanding of their bodies, and they became more curious about their bodies.
One person wrote in their feedback, "I feel relaxed, as it allows me to move joints that I don't usually use." Others shared specific changes they made to their lives.
When a person over 45 years old rediscovers curiosity about their body, looks forward to each lesson, and discovers new possibilities within themselves—this in itself is a profound form of vitality.
Why is "It's too late" a myth?
From a scientific perspective, the idea that "it's too late to change your body after age 45" is actually untenable.
Neuroplasticity—the brain and nervous system's ability to learn and change—exists throughout life. It doesn't suddenly shut down at a certain age. This means that learning new movement patterns, improving body awareness, and restoring neural coordination are possible at any age.
The elasticity of fascia, the range of motion of joints, and the coordination of muscles—all of these can be reactivated with appropriate stimulation, regardless of your age.
This study uses real data to prove this point: the body of people over 45 is still responding, still learning, and still changing.
Why is Chanrou particularly suitable to start at this age?
If you want to start exercising after the age of 45, there are several places in Chanrou that are particularly suitable.
It starts from your current physical condition and doesn't require you to meet any pre-set standards. It begins from whatever state your body is in now.
It is gentle and non-impact, and is an important safety consideration for joint concerns common at this age.
It is highly personalized and can be adjusted completely according to your physical condition and pace.
Moreover, this study itself proves that the Chanrou exercise machine, when properly adjusted, is suitable for people over 45 years old to learn. This is not a theoretical speculation, but a conclusion supported by actual teaching and research.
Now is the perfect time to begin.
Going back to the original question: Is it too late to start exercising after age 45?
The answer from this study is clear: no.
Even after 45, your body can still become more relaxed, fluid, and coordinated. Your awareness of your body can still become clearer. Your mood, your energy, and your curiosity about your body can still be rekindled.
What's truly too late isn't a certain age, but rather "not starting at all because you feel it's too late."
Your current age is the best age for you to start. Because you will always be younger today than you will be tomorrow.
Source: Kuo, Chia-Yuan (2020). "An Action Study on Improving the Physical and Mental Well-being of Middle-aged and Older Adults through the GYROTONIC® Method." Master's Thesis, Department of Physical Education, National Taitung University, Advisor: Dr. Liu, Mei-Chu. All research findings, video analysis descriptions, and participant feedback in this paper are derived from this thesis.
