A Century in Motion: What My 99-Year-Old Mother Teaches Us About Exercise
By Dr. Juris Bunkis, Medical Director, Orange County Plastic Surgery Honorary Consul of the Republic of Latvia
This May, my mother will turn 100 years old. Last week, my sister sent me this photo of my Mom on one of her daily walks—two walking sticks in hand, posture upright, stride steady, moving with purpose, in the middle of winter.
The only times I have seen her in a gym has been when she has visited us in California – and she worked out in our home gym every day (on the treadmill).
Instead, her “workouts” were woven into life itself. As a young woman she skied in the winter, swam in the summer, and wandered through forests picking berries and mushrooms. Nearly every day, she walked with my father. Today, at 99, she still walks 30 to 60 minutes daily—unless the weather is truly brutal (and when it is, she climbs the stairs in her home over and over).
She is living proof of something we all know, but too often ignore: consistent movement over a lifetime changes everything.
In Keep Sharp, Sanjay Gupta highlights compelling evidence that regular aerobic exercise improves blood flow to the brain, promotes neuroplasticity, and reduces the risk of dementia. Movement literally helps preserve memory and cognitive resilience. My mother, sharp and engaged at nearly 100, embodies this beautifully.
Similarly, in Outlive, Peter Attia argues that exercise is the single most powerful “drug” we have to extend healthspan. He describes it as the strongest intervention to reduce the risk of cardiovascular disease, certain cancers, metabolic illness, depression, and frailty. If exercise could be packaged into a pill, it would be the most prescribed medication in the world.
The benefits are not subtle:
- Lower incidence of dementia
- Reduced risk of colon and breast cancer
- Improved insulin sensitivity
- Decreased depression and anxiety
- Preservation of muscle mass and balance, reducing falls
But perhaps most important is the preservation of independence. My Mother is still able to live independently. Watching my mother stride forward with her walking sticks,
I see autonomy. I see dignity. I see joy.
Exercise does not have to be extreme. It does not require expensive equipment. It requires consistency.
My mother never exercised to “look good”. She exercised because it was part of living. And as she approaches 100, she remains an inspiration—not just to me, but to all who know her.
My Mom, returning home from a one hour walk.
Body Contouring and Exercise: What Surgery Can — and Cannot — Do
By Dr. Deborah Ekstrom
Orange County Plastic Surgery, Corona del Mar/Newport Beach
Pop Quiz: Age & Aesthetic Surgery
Which of the following patients is an appropriate candidate for elective aesthetic surgery?
A) Liposuction is a substitute for regular exercise.
B) A tummy tuck removes dangerous intra-abdominal (visceral) fat.
C) Exercise can correct loose abdominal skin after pregnancy.
D) Reaching a stable, healthy weight before body contouring surgery helps optimize results.
E) Once you have liposuction, diet and exercise no longer matter.
Correct Answer: D
I loved Dr. Bunkis’ story about his extraordinary mother walking daily at 99. Her consistency is inspiring—and it perfectly illustrates something I discuss with my body contouring patients every day: movement and health habits are foundational. Surgery refines; it does not replace.
Let’s start with liposuction. Liposuction removes localized, stubborn fat deposits that have not responded to reasonable diet and exercise. It is not a weight-loss procedure, and it does not treat visceral fat—the deeper intra-abdominal fat surrounding the organs that is linked to metabolic risk. The only reliable way to reduce visceral fat is through improved nutrition, exercise, and sometimes medically supervised weight-loss therapies.
A tummy tuck (abdominoplasty) is different. It removes excess skin and repairs separated abdominal muscles (diastasis recti), which often occur after pregnancy or significant weight changes. No amount of crunches or planks can tighten stretched skin. In those cases, surgery can be transformative.
When patients consult with me, we talk honestly about goals and lifestyle. If someone carries significant intra-abdominal fat or has not yet committed to exercise, I often encourage working toward a healthier baseline first. This may include:
- Establishing a consistent exercise routine
- Nutritional counseling
- FDA-approved weight-loss medications
- In selected cases, structured programs such as HCG-based protocols
Reaching a stable, near-ideal weight before surgery lowers complication risk, improves contour, and enhances long-term satisfaction.
That said, every patient is different. Some individuals tell me, “I don’t want to lose weight — I simply want improvement.” My responsibility is to provide education, realistic expectations, and safe options. Even without weight loss, meaningful contour improvement is often achievable.
The key message is this: body contouring enhances shape; it does not create health. The most beautiful, durable results occur when surgery is paired with healthy daily habits.
Just as Dr. Bunkis’ mother demonstrates, longevity and vitality come from consistency. My role is to help refine the canvas — but your lifestyle determines how that canvas ages over time.
This 27-year-old female sought consultation with Dr. Deborah Ekstrom of Orange County Plastic Surgery in Newport Beach to discuss her abdominal wall fatty excess. She claimed to eat well and exercise daily. She is shown here before and after a liposuction of her abdominal wall to give her this result, with which she was very pleased. (Actual patient of Dr. Deborah Ekstrom.)
Orange County Plastic Surgery at CosmetiCare
1101 Bayside Drive, Suite 200
Corona del Mar, CA 92625
Take the elevator to the second floor (Suite 200) and check in with the front desk for your consultation or follow-up.
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If you want to see if you can have any part of your body improved, contact us for a consultation:
For CA, please call 949-888-9700 or visit www.orangecountyplasticsurgery.com
