Growth doesn’t stop with age, but it often begins with stepping outside your comfort zone. That was the topic in a recent episode of Varsity’s Roundtable Talk. In that conversation, Derek sat down with award-winning journalist and bestselling author Chris Ballard to discuss his new book, The Plunge, and what cold-water immersion can teach us about resilience, health and aging.
Chris explored the science behind cold plunging, why swimming is one of the best lifelong activities, how embracing discomfort can build resilience, and why confidence comes from taking action, not waiting until you feel ready. He also shared lessons from reporting on extraordinary people who continue to challenge themselves well into later life.
Check out the full episode here.
WHAT HAPPENS TO THE BODY DURING COLD EXPOSURE?
At first, your body reacts as if it’s facing a threat. Adrenaline surges, your heart rate increases and you become extremely alert. But after about 90 seconds, something remarkable happens. Your body shifts into a calmer, more controlled state. Researchers have found it’s one of the few ways to become both highly alert and deeply calm at the same time. Over time, regular cold exposure may also help improve resilience and lower overall stress levels.
SHOULD WE INTENTIONALLY SEEK DISCOMFORT AS WE AGE?
Absolutely. The key is choosing healthy forms of discomfort instead of letting life simply become more comfortable. Whether it’s cold exposure, exercise or trying something completely new, those small, intentional challenges build resilience. As we age, it’s easy to settle into routines, but growth usually happens just outside of them. The challenge doesn’t have to be dramatic. It just has to push you a little beyond where you’re comfortable.
WHY IS SWIMMING SUCH A GOOD ACTIVITY AS WE AGE?
Swimming checks so many boxes. It’s easy on the joints, which becomes increasingly important as we get older, but it still provides a terrific cardiovascular workout. The water also creates gentle compression that improves circulation, and because you’re horizontal, there are additional cardiovascular benefits. Unlike many sports, swimming can adapt to different body types and fitness levels, making it something people can enjoy well into their 80s and 90s.
WHAT’S A REALISTIC WAY TO ADD MORE ADVENTURE TO LIFE?
Pick something that scares you just a little and try it. It doesn’t have to be skydiving or swimming in icy water. The goal is simply to step outside your routine. Novelty keeps us engaged, gives us something to work toward and reminds us we’re still growing. The more often you challenge yourself, the more natural it becomes to keep seeking new experiences.
IF THERE’S ONE LESSON YOU HOPE PEOPLE TAKE AWAY FROM YOUR REPORTING, WHAT IS IT?
Never underestimate yourself. I spent three years reporting on people who continually surprised themselves by trying new things later in life. That became my own experience as well. It’s easy to think, “I’m too old for that,” or, “That’s not who I am anymore.” But we often discover new abilities and new purpose only after we’re willing to step outside our comfort zone.
