Tag: resilience

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.

QUOTES

“Our lives have become incredibly easy. If you can find these small, healthy ways to stress yourself, you’ll become more resilient long term.” (Chris)

“If I’m choosing to get into this cold water, I’m choosing to go for a run—whatever it is—that positive stress provides a lot of benefits.” (Chris)

“You may not necessarily enjoy doing the hard thing, but you’re always happy afterwards.” (Chris)

“The more hard stuff you do, the easier it is to do hard stuff.” (Chris)

“I think we sometimes limit ourselves as we age in terms of what we think we can do based on our prior experience.” (Chris)

“You don’t need confidence to take action. It’s the inverse. By taking action, we build confidence.” (Chris)

“The wisdom. That’s what I see in my parents and the people I know who are older. I love sitting with them, talking with them and seeing their perspective. The ability to see the bigger picture continues to build as we get older.” (Chris)

“We get set in our ways with our community. Then suddenly you find this new world, these new connections, and realize that’s something you still can do.” (Chris)

“Pick something that scares you and do it. The more you do that, the more of a habit it becomes. That novelty is what keeps us feeling like there’s another challenge ahead.” (Chris)

“Never underestimate yourself. I think especially as we age, it gets easier and easier to say, ‘That’s not something I can do anymore.'” (Chris)

“Recognize the value of relationships. The older I’ve gotten, the more I’ve realized those long-term relationships are the ones you’ll really treasure.” (Chris)

NOTES

Chris Ballard is an award-winning journalist, bestselling author and longtime Sports Illustrated senior writer known for deeply reported stories about human performance, resilience and the psychology of achievement. His latest book, The Plunge, explores the physical and mental benefits of cold-water immersion through science, personal experience and compelling storytelling.

Sports Illustrated is one of the world’s most recognized sports media brands, known for long-form journalism, investigative reporting and award-winning storytelling. During his career there, Ballard has covered some of the biggest names and moments in sports while also writing books and features that examine performance, purpose and personal transformation.

The Plunge: Maverick Swimmers, An Unlikely Quest, and the Transformative Power of Cold Water was published in 2026 and follows a community of cold-water swimmers while examining the growing body of research around cold exposure, resilience and healthy aging. Ballard is also the author of The Butterfly Hunter, which explores people who found purpose by pursuing unconventional careers, and has written for National Geographic on healthy aging and lifelong fitness.

Cold-water immersion triggers an immediate stress response followed by a remarkable state in which the body becomes both highly alert and deeply calm. Repeated exposure may help reduce stress and improve resilience over time.

As people age, intentionally introducing small, healthy challenges—whether cold exposure, exercise or learning something new—can build resilience and improve both physical and emotional well-being.

Swimming is one of the best lifetime activities because it minimizes joint stress, improves circulation and cardiovascular health, and remains accessible well into older age.

Many older adults excel in cold-water swimming because life experience has strengthened their ability to persevere through discomfort. As Ballard learned from one athlete, “the more hard stuff you do, the easier it is to do hard stuff.”

One of Ballard’s biggest takeaways was that people often underestimate themselves as they age. Trying new experiences can reveal abilities and communities they never imagined possible.

Confidence doesn’t come before action. Instead, Ballard believes confidence is built by taking action first, even when the outcome feels uncertain.

Purpose becomes increasingly important later in life. Ballard found that joining a community, embracing shared challenges and maintaining meaningful relationships can provide direction, accountability and a stronger sense of belonging.

Ballard believes one of the best ways to continue growing is to regularly choose something that feels uncomfortable or unfamiliar. Novelty and challenge help people stay engaged, adaptable and excited about what’s ahead.

QUOTES

“One day I was young and I went to bed. I woke up. I was old. That’s how it happens. Suddenly, without warning, you’re there.” (J.J.)

“It was really a search for bold. I didn’t start it even as a book. I certainly didn’t start it with a whole pile of bold ideas. I had absolutely nothing.” (J.J.)

“Everybody’s got a story. Everybody’s got stuff. You can’t base a relationship on sharing your victim story, or at least not very long or successfully.” (J.J.)

“I think a thumbnail definition of bold is facing reality and stepping up and doing what you need to do.” (J.J.)

“Getting older is a very big deal. Anyone who says it happened in a different way or that getting old is no big deal is a liar, liar, pants on fire.” (J.J.)

“Humor is a powerful tool for talking about anything sensitive or difficult.” (J.J.)

“As long as you’re fighting the word old, you’re never going to move forward.” (J.J.)

“Every time someone dies, it’s like a small library burning down.” (J.J.)

“Fear of the future and longing for the past can keep you stuck in place.” (J.J.)

“The good news is your world can get bigger much faster than it took for it to shrink.” (J.J.)

“Nobody was going to rescue me. I had to make this happen.” (J.J.)

“Be careful who you invest time in. How many viable years do I really have left? I don’t have a lot of time to make big mistakes with.” (J.J.)

NOTES

J.J. Hubal is a bestselling author, cartoonist and former special education teacher whose work explores aging through humor, honesty and visual storytelling. Her book Goodbye Old, Hello Bold encourages readers to rethink aging, embrace change and approach later life with more curiosity, courage and self-awareness.

J.J. Hubal is the author of Goodbye Old, Hello Bold, a visually driven book that blends cartoons, essays and reflections on aging. Through humor and deeply personal observations, the book addresses topics like loneliness, grief, reinvention, friendship and resilience while encouraging readers to embrace the realities of growing older.

Hubal spent decades working as a special education teacher before fully embracing writing and cartooning later in life. She has published cartoons and essays for years, with many of her cartoons focused on aging, memory, relationships and the realities of later life. She currently lives in Savannah, Georgia, where she continues writing, drawing and speaking about aging, creativity and personal growth.

J.J. said aging often creates anxiety because people become overwhelmed by loss, change and unrealistic expectations about what later life is supposed to look like.

She described “bold” as facing reality honestly and stepping up to do what needs to be done, even when the actions are small or unnoticed by others.

J.J. explained that humor helps people approach difficult conversations about aging because cartoons and comedy create emotional distance while still communicating truth.

She shared that many of the cultural narratives around aging are shifting, including the growing acceptance of using the word “old” openly and honestly.

J.J. talked about how loneliness became a turning point in her own life and inspired her to actively seek new friendships, experiences and communities.

She discussed the importance of staying open to reinvention later in life and said even small steps, like attending an art class or joining a group, can dramatically expand someone’s world.

J.J. emphasized that many fears around aging stem from clinging too tightly to the past instead of creating space for new experiences, relationships and possibilities.

She encouraged people to think proactively about aging by preparing emotionally, socially and practically for future changes rather than waiting until challenges become crises.

QUOTES

“We have been fed a steady diet of inaccurate information about growing older, and that information is that it’s all decline. And the truth is in the literature that there are many things that get better as you get older. We don’t care as much what people think about us, we appreciate our connections more, and we have greater potential for problem solving.” (Dr. Burnight)

“I’ve just been amazed by, like, who would think that a book on aging would become a New York Times bestseller? I mean, that’s where people are in recognizing these 100-year lives and recognizing that the status quo is not sufficient.” (Dr. Burnight)

“There were times where I had my head down on the keyboard crying because it was so hard because I wanted to bring in all the research, but I also wanted to make it really readable. And so I just kept thinking, simplify, simplify.” (Dr. Burnight)

“When I realized that the American Psychological Association defines joy as well-being and satisfaction, it made me realize that joy isn’t this like happy, happy, you know. It’s the opposite of toxic positivity.” (Dr. Burnight)

“What they said is that happiness is often circumstantially dependent, whereas joy can exist even in challenge because it’s an inside out phenomena. And that was an ah-ha moment for me.” (Dr. Burnight)

“I don’t know any older adults who haven’t had significant challenges. That is the nature of being a human. And we’re going to have those challenges. So it isn’t that we’re going to control for everything. That’s impossible. It’s that we’re going to find a way to have joy anyway.” (Dr. Burnight)

“What the research shows us is that genetics predicts between 13% and 25% of our aging experience. So the vast majority is up to us.” (Dr. Burnight)

“One utterly suffered, and it was such a rough road, and it was really hard to be around her. And then the other one had found this ability to be content, and we couldn’t get enough of her… we watched that it is possible to walk with grief and joy.” (Dr. Burnight)

NOTES

Dr. Kerry Burnight is a nationally recognized gerontologist, author, speaker and advocate with more than three decades of experience working with older adults and families. Her work focuses on aging, joy, well-being, elder abuse prevention and redefining longevity beyond decline.

Dr. Burnight is the author of JoySpan, a New York Times bestseller that reframes aging by emphasizing joy, adaptability and meaning alongside lifespan and healthspan. She is also a co-founder of the Elder Abuse Forensic Center and a leader in research-driven aging policy and practice.

Joy is not fleeting happiness but a deeper sense of well-being that can coexist with hardship and challenge.

Genetics play a smaller role in aging outcomes than commonly believed, with most of the aging experience shaped by behavior and mindset.

Joy and well-being can be intentionally built through daily practices, much like physical health.

People who thrive in long lives consistently invest in growth, connection, adaptability and contribution.

Aging is not solely defined by decline; many cognitive, emotional and relational strengths improve with age.

Gratitude and attention shape perception, influencing both mood and social connection.

Loneliness is best addressed through proactive effort, including initiating relationships rather than waiting to be invited.

Society, policy and senior living environments must move away from infantilizing older adults and toward dignity, choice and purpose.

Longevity isn’t just measured in years, it’s measured in independence. The emerging science of aging shows that emotional health, resilience, and social connection are just as powerful as blood pressure or cholesterol when it comes to predicting how long and how well we live. 

These “soft measures” may sound intangible, but they can reveal early signs of decline long before traditional medical tests do. giving individuals and communities the chance to intervene early and preserve independence. 

That insight was at the center of Dr. Kathleen Potempa’s conversation on Varsity’s weekly Roundtable. As founder of HealthyLifetime, Dr. Potempa and her team are redefining how we measure and maintain wellness in later life through tools like the Independent Living Index, which tracks the factors that most influence long-term vitality.  Below are a few Fresh Perspectives from her discussion.

SOFT MEASURES REVEAL HIDDEN RISK 

Self-reported well-being factors like purpose, resilience, and life satisfaction can uncover “insidious risks” that traditional medical tests miss—allowing communities to intervene before decline begins.

WELL-BEING IS THE NEW LONGEVITY STRATEGY 

Decades of research show that emotional health, social connection, and resilience aren’t just feel-good factors, they’re strong predictors of longevity, independence, and reduced mortality.

RESILIENCE BUILDS REAL STRENGTH 

Mental and emotional resilience create both psychological and physical benefits, helping older adults think clearly, make healthier choices, and stay “heartier” over time.

CONNECTION IS MEDICINE 

Social engagement literally strengthens the body. Meaningful relationships help regulate stress, boost immunity, and protect against decline, proving that community is a biological need, not a luxury.

TRACKING WELL-BEING DRIVES ACTION 

HealthyLifetime’s Independent Living Index turns soft data into actionable insight. It helps communities measure risk, track improvement, and show tangible outcomes that resonate with residents and families.

REVENTION IS THE FUTURE OF AGING 

The shift from treating illness to preventing decline is underway. HealthyLifetime’s expansion as an independent company signals a new era where aging well means living longer, healthier, and more independently.

Varsity’s Roundtable is a weekly virtual gathering of senior living marketers and leaders from across the nation. For updates about future weekly Roundtable gatherings, submit your name and email address here.