Meet Cairns.
Retired. A farmer. A grandfather.
And proof that it’s never too late to start something new.
Happily married for 53 years, Cairns Witherow remains active and motivated at the age of 75.
Originally from Convoy Co.Donegal, Cairns and his wife Margaret have lived in Portnablagh for the best part of thirty years. Retired for the past fifteen years after a 42-year career with FBD Insurance, Cairns now enjoys helping his son during busy periods on the farm. His other passion is gardening, which also requires a certain degree of fitness.
His days still begin early, helping out where needed and keeping active outdoors.
“With manual labour and handling livestock, you have to stay reasonably fit and alert,” he says.
Like many people, Cairns has noticed that with age comes a natural slowing down.
“As you grow older, you slow up,” he admits.
Cairns comes from a well-known sporting family and takes great pride in the fact that his son Peter was part of Donegal’s All-Ireland winning team in 2012. He also enjoys playing golf and aims to get out twice a week.
Still, after two knee replacements and the physiotherapy that came with them, Cairns realised he needed something more structured, something that would help him maintain strength, mobility and balance.
That’s when he joined Men on the Move Cresslough, a community-based programme supporting inactive adult men to become more active in a safe, welcoming environment.
“My only regret is that I didn’t start sooner”
Hearing about Men on the Move through the local community, Cairns decided to sign up and see what it was all about. Like many men, he wasn’t sure what to expect and admits he was slightly nervous at the start, unsure of what was involved and even questioning whether he might be too old.
“When I first started, I thought I was too old for it,” he says. “But that was wrong. It didn’t feel like that one bit once I started.”
What surprised him most was the welcoming atmosphere.
“It isn’t pushed like a big gym,” Cairns explains. “You do what you can. No pressure.”
At the same time, the group setting brings its own motivation.
“Your own pride pushes you on when you see the man beside you going hard.”
Now, he says his only regret is not joining sooner.
The power of camaraderie
For Cairns, the physical benefits have been clear, but it’s the social connection that has meant just as much.
“The camaraderie is the big benefit,” he says.
Men on the Move has introduced him to people in the community he had never spoken to before, and the encouragement within the group has kept him coming back week after week.
“There’s great craic during the sessions,” he says. “It’s not too serious, just genuinely good conversations with men I’d never spoken with.”
Since retiring, Cairns says he doesn’t miss the working life itself, but he does miss the daily chats and interaction.
“I’m a people person,” he says, “and Men on the Move has rekindled the interaction and conversations that I now realise I was missing.”
Building strength, confidence and routine
Cairns had never done weight training before joining the programme, but now feels himself improving every week. He says his mobility, balance and strength have improved, and he’s even surprised himself with what he’s willing to try.
“I got myself a skipping rope,” he laughs. “Something I’ve never done before.”
He’s also picked up resistance bands, started looking up workout videos online, and feels motivated to stay active even on the nights Men on the Move isn’t running.
The programme, he says, has planted a seed.
“It makes you think, why would I drift back now?”
In fact, Cairns says Men on the Move has given him the confidence to consider joining a gym for group classes, something he never thought he’d do at 75.
A Coach Who Makes the Difference
Cairns is full of praise for Stephen Doak, the Men on the Move trainer and Project Coordinator with Cresslough Community Association, describing him as highly professional, knowledgeable, and very attuned to the needs of the group.
He says Stephen has a great ability to read participants, knowing when to encourage them to challenge themselves and, just as importantly, when to ease off and keep things enjoyable. Ensuring everyone exercises safely and with correct technique is always a priority.
For Cairns, that balance of professionalism, encouragement and good humour has been a key part of what makes the programme work so well.
A message for other men
For any man considering joining Men on the Move, Cairns has simple advice:
“Don’t think twice about it. Do it and you’ll never look back.”
He believes programmes like this are hugely important, not just for fitness, but for confidence, wellbeing, and even helping to prevent falls as men grow older.
A Life Connected to Community
Cairns’ story is also one of generosity and community. One of his proudest achievements came following the death of his father, when he helped raise an incredible €315,000 for Donegal Hospice, with farmers across the county coming together to support the cause.
It’s that same spirit of community that Cairns has found again through Men on the Move.
At 75, Cairns is still moving forward.
And through Men on the Move, he’s doing so with confidence, motivation, and plenty of good company along the way.
About Men on the Move
Men on the Move is a free, 12-week, community-based physical activity and wellbeing programme for adult men.
Delivered by Donegal Sports Partnership in conjunction with the Health Service Executive, the programme provides a safe, supportive and non-judgemental environment where men can improve their physical health, mental wellbeing and social connection.
Men on the Move is currently running in Rosnakill, Ray, Creeslough and Arranmore Island.