Having worked in wellness for over 50 years, what Sue Harmsworth doesn't know about health and wellbeing isn't worth knowing. The brand founder, who launched the beloved spa brand ESPA in 1992, has dedicated her whole life to the pursuit of wellness and looking at her now, at 80 years old, she's clearly been doing something right.
Sue, who splits her time between Farnham, Surrey and Tenerife, has a strict daily routine that helps her stay on top form, and is quick to point out: "Stress, whichever name you put to it - mental stress, anxiety, illness - is at the core of societal problems today.
"We know now that prevention and lifestyle are the most important issues in keeping us healthy. In my view, integrative health and wellness is the way forward, and whether you call it spa, wellness, wellbeing, longevity, health span or something else, it always comes back to the core principles of good nutrition, exercise, good sleep, mindfulness and meditation."
© Hester Barnes Photography & FilmThat said, Sue isn't immune to the perils of ageing, sharing: "My weakness is joints, so I have to look after my knees and shoulders. That aside, I do think that exercise is a massive part of the reason I feel so good at my age – if I don’t do something active every day, that’s when I feel an ache or pain."
Here, Sue shares her rigorous wellness routine – as well as the habits she actively avoids. Take notes!
1. Morning stretches
"I start every day with 15 minutes of stretching - bridges, cat cow, child pose, knee rolling, tabletop and so on."
2. Pool time
"My beloved pool routine includes 40 minutes in the pool - running, jumping, doing weights, squats and lunges, and riding on my aqua bike."
© Hester Barnes Photography & Film3. Two personal training sessions per week
"Where possible, I do two PT sessions a week. I am also lucky to have a Technogym Kinesis (an all-in-one machine with built-in elastic bands, dumbbells, and more) in my gym at home, and I do rope exercises for my shoulders most days."
© Hester Barnes Photography & Film4. Water therapy
"I tend to take cool showers and warm baths and use them as therapy. I rely on the shower in the morning for circulation and energy, while the bath (with Epsom salts and oils) helps my sleep process of winding down, because I have no tech in there."
5. Contrast therapy
"I believe in contrast thermal therapy - always ending with cold. The practice has been around for centuries but is claimed as "new". I sauna twice a week - hot, cold, hot, cold - always finishing with cold!"
© Hester Barnes Photography & Film6. Body brushing
"I have skin brushed for decade. It's a form of exfoliation but also helps with circulation, always towards the heart."
7. Microbiome care
"I have always been aware of the importance of the three microbiomes - oral microbiome, gut health and the microbiome and the skin microbiome. To support mine, I see a hygienist every four months, do swishing with coconut oil, use my electric toothbrush to clean my tongue as well as gums and teeth, and use a water pick as well."
8. One main meal – and no snacking
"In my eighties, I have to be careful with food. I try to only have one main meal a day, and I try to follow the Original Mayr Clinic principles of no raw after 4, no snacking at all, two fasting days, 16/8, and two vegetarian days.
© Hester Barnes Photography & Film"The quality of the ingredients and nutrient value is more important now and I avoid processed foods and try to cook from scratch and source high-quality produce."
9. Minimal alcohol
"For the last three years have come off alcohol other than for really important celebrations and then one glass of a great pink Champagne is enough!"
10. Avoiding surgery
"As we age, we want to avoid surgeries as it gets harder to recover, but it's so important that stay mobile. One issue that has blighted my health is a series of problems with my joints, leading to a hip resurfacing procedure in my mid-50s, followed by joint replacement surgery in both shoulders five years ago which required a lengthy recovery period.
"A few years ago, in my late seventies, I began experiencing pain and discomfort in my knees. I've followed a wide-ranging exercise regime my whole life and suddenly I wasn't able to lift weights to support my muscle strength or do my daily exercises in the swimming pool.
© Hester Barnes Photography & Film"I was struggling to even get up from a chair. It all happened very suddenly and as I was approaching 80, for the first time ever, I started to wonder how I was going to do everything. I felt really panicked.
"I was lucky enough to be treated with a single and non-invasive hydrogel injection called Arthrosamid® with Dr George Bownes, Musculoskeletal, Sports and Exercise Medicine at Citius Health. A year on, I have absolutely no pain in my knees now. I', able to enjoy all that life has to offer both professionally, pursing projects I'm passionate about including improving access to touch therapies for cancer patients and personally spending time with my children and grandchildren."
