6 Athletes Over 50 Share the No. 1 Habit They Credit With Healthy Aging
Who better to tap for a little insight than athletes over 50, who have not only mastered making movement a consistent part of their routine, but are at the top of their game, competing in the 2025 National Senior Games (NSG)?
We asked the athletes (many of whom didn't even get started in their sport until their 40s) what they credit with their longevity. They all agreed that the key to staying physically fit has nothing to do with your body and everything to do with your mind.
Here are the mindset shifts that keep them breaking records, bouncing back from injuries and staying healthy as they age.
For workouts designed to build strength after 50 — plus healthy recipes, inspiration and walking podcasts — download the Start TODAY app!
Mark Schmitz, 54: Parent yourself like you would a toddler
Schmitz started running at age 40 to support his son when he joined cross country. 'I was appalled and embarrassed that I could barely make it to the end of the driveway before having to stop,' he says. 'I decided that was not acceptable, so I kept at it. I ran early in the morning so no one could see how slow I ran. I made myself run to the neighbor's mailbox the next run, then add two more mailboxes the next run, etc., to slowly add distance.'
He still remembers the morning he ran one mile without stopping. "I felt like an Olympian. That high felt so amazing that I just kept adding distance,' says Schmitz, who now competes in the 5k and 10k road race and is the eighth man in the world to complete both half and full marathons on every continent. 'I am not a natural athlete, so I really had to spend a lot of time and effort adding distance and speed.'
Watching his son run around — and envying his energy — inspired a habit he credits for maintaining strength as he ages. 'I realized maybe we could recapture that energy if we stopped abusing our bodies. After all, we had many 'rules' for our toddler so they would grow up big and strong. Why do we stop following those rules ourselves? Do you let toddlers drink coffee for breakfast? No. So neither do I. Do you let toddlers smoke cigarettes or drink alcohol? No. So neither do I. Do we let toddlers stay up until 2 a.m. when they have to get up at 8 a.m.? No. So neither do I. Do you let your toddler drink endless amounts of soda or skip lunch to meet a deadline? No. So neither do I,' he explains.
'When I started to incorporate toddler habits on myself, my energy went up, and I feel like my overall health and longevity improved.'
But this mindset didn't come easy. Schmitz says that when he started running, the notion of "being active on purpose" was new to him. 'The key was to stick with it. I could have said, 'Most 40-year-olds are overweight and out of shape and that is just my destiny.' Instead, I kept at it. It was hard at first, but then my body realized I was going to keep doing this, and the magic started to happen. Running, lifting weights, walking, hiking and swimming are now just normal parts of my life, like eating and breathing. So, you can teach an old dog new tricks.'
Norma Minkowitz, 87: Don't think about your age
'I don't really think of longevity. I don't really think I am as old as I am. It shocks me sometimes, but I do think of keeping healthy,' says the runner, who holds the world record for the 1-mile race at NSG. 'I watch what I eat, mostly indulging in healthy fruits and vegetables; I don't eat red meat, but I do eat mostly chicken and fish with whole grains. I drink a protein drink after exercises, and I eat a dark chocolate in the evening."
After a hamstring injury from not training properly, she also learned to be 'more analytical, patient and careful in regard to potential injuries. ... I learned to train properly and that more is not necessarily better in terms of training.'
Staying mobile and independent motivates her. 'It makes me feel good to be strong. I have friends that need to use a walker. I don't want to have to do that, and the only way is to keep working at being as strong as possible and fit,' she says.
'Preparation for my goals and hard training to achieve them (keeps me strong). I don't want to be weak, and I strive for fitness and independence, physically and mentally, which at times is a challenge as we all decline.'
Philipp Djang, 69: Think of exercise like brushing your teeth
'The secret to my success is that I study and stay current on the science of the sport, and I exercise daily,' says the elite swimmer, who holds the majority of the games' records in the backstroke events. 'I exercise every day. It's like brushing your teeth. I get up and shake my booty. For someone that thinks they are too old, I would say that you are never too old to try. There's always someone faster and always someone slower. Don't judge, just enjoy the ride.'
He encourages people to pick movement they enjoy and find your flow. "I have found that my best performances occur when I get into a state of psychological flow. Some people call it, 'The Zone.' It's an awesome experience and not limited to just sports. Musicians, artists, scientists and people in other disciplines have experienced flow. Time slows down, and my race becomes effortless as I experience tremendous joy from movement."
He also abides by some other simple habits. 'Fast food makes you slow. Eat and drink real food. Get plenty of rest and smile, for the road is long.'
Vickie Lidell, 69: Believe you can and you will
'I believe as I get older I should be healthier and stronger. The one habit is believing I can! I see many people my age and older just settling for doing less with pains, sickness, overweight etc. I refuse to settle,' says the mother of 10, who competes in the sprints and long jump event. 'I pray that my life is inspirational and encouraging to them. I hope they see — especially in retirement — that life is not over and that if you have a dream or a desire, you can pursue it.'
Lidell didn't participate in sports until she retired from teaching at age 63. "I just ran my personal best in the 200m this June 2025. At USATF indoor nationals (February 2025), I ran my fastest time in the 60m. So I'm faster now at 69 than I have ever been.'
Like Djang, she found a type of exercise that she enjoys. 'I love track and field. I like the way it makes me feel. I like the energy and youthfulness. I like meeting other athletes my age. I want to do more, to run faster and to jump farther. I want to set and break records. I want the youth growing up today to see an example of what's possible in old age. I want them and the elderly to dream big!'
'Just do it. Just start at whatever level you are on," encourages Lidell. "I just added a strength and conditioning trainer three months ago at 69 years old. I had never worked out in a gym. I'm loving it. They won't know until they try. Please don't let doubt or discouragement keep you from enjoying life.'
But while she believes she can do anything, she also knows the importance of recovery. 'The biggest lesson I've learned is to rest. Train hard and rest hard, too. Give the body time to recover,' she says. 'Eat and drink right. Enjoy the moments. Laugh a lot. Give thanks and praise to Jesus. Have fun, be thankful, and I don't beat up on myself when I don't make the times or marks I desired."
Mark Woommavovah, 58: Look at movement as medicine
'Whether it's running, biking, swimming, lifting or stretching, I make sure I move every single day. That consistency has built a foundation that keeps me strong, healthy and capable — even as the years go by,' says the retired Lieutenant Colonel U.S. Army and high school cross country coach, who competes in the 5k Road Race, 22k Bike Race and the Triathlon.
'As a younger athlete, I had the energy but not always the focus. Now, I'm more intentional with my workouts, nutrition and recovery. I know how to pace myself, how to train efficiently, and how to show up every day even when motivation isn't there. Every day is a new chance to rewrite your story. Age might slow you down, but it doesn't have to stop you. I didn't start biking or swimming until my 40s, and now I'm out there competing, improving and inspiring others. If I can do it, so can you. It's never too late to invest in your health, your strength and your future.'
With age, he has come the wisdom that movement is medicine. 'Staying active isn't just about fitness — it's about quality of life. It keeps your body strong, your mind sharp and your spirit uplifted,' he says. 'The moment you stop moving, you start aging faster. Staying active is a choice I make every day to invest in my future self.'
Shawn Homan, 62: Optimism is not a choice, but a necessity for overcoming life's hurdles
'For me, maintaining my health is paramount. As I age, I've noticed my body doesn't function quite the same as it used to. This realization has brought an added responsibility to ensure that I take steps to protect my well-being, both physically and mentally,' says Howman, a first-time NSG pickleball athlete, who started playing the sport as a way to stay healthy. 'By doing so, I can continue to enjoy life and engage in activities I love. Of course, having a competitive spirit and competing with players half my age helps keep me motivated and driven!'
She fell in love with pickleball because it allowed her to work out and socialize at the same time, and 'you don't have to be perfect at it to enjoy it,' she says. Plus, it was a fun bonding activity for her family. 'As a family, this became something we could all do together, regardless of age or skill. It was also a way for me to compete in a household of boys. It's such a fun, intergenerational activity that brings people together.'
As an immunocompromised adult raising a child with disabilities, her health journey has not come without hurdles, but the key to her success is staying in a positive mindset.
'I refuse to let challenges break me down. Having a son with special needs who has endured numerous hospital stays and surgeries has profoundly shaped our family's outlook,' she says. 'These experiences have taught us invaluable lessons about navigating difficult times and maintaining a positive attitude, even when it feels impossible. Through it all, we've learned that staying strong and optimistic is not just a choice but a necessity for overcoming life's hurdles.'
This article was originally published on TODAY.com
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 hours ago
- Yahoo
Maryna Bekh-Romanchuk suspended 4 years after positive test
Maryna Bekh-Romanchuk, a world championships silver medalist in the long jump and triple jump, has been suspended four years after testing positive for metabolites of testosterone. Bekh-Romanchuk, a 30-year-old, three-time Olympian from Ukraine, returned the positive result from a Dec. 7 drug test. She denied taking testosterone, speaking in a May 21 interview with anti-doping authorities. On July 9, she provided an explanation that a doctor alleged that her medical condition and treatment could explain an elevated level of (endogenous) testosterone. The Athletics Integrity Unit (AIU), which handles doping cases in track and field, did not accept the explanation to affect the standard four-year ban. Her suspension began May 13, the date she was first provisionally banned. She can appeal the ban to the Court of Arbitration for Sport. "I can no longer fight on two fronts — my honest name in front of the Athletics Integrity Unit and my future in my personal life," was posted on Bekh-Romanchuk's social media, according to a translation. "It's incredibly exhausting, firstly emotionally and has an impact on my health. Sometimes it's important to take a break and get your priorities right. That's why I decided to take a break to focus on my family and my own health. Soon the decision of the Athletics Integrity Unit will be published, with which I strongly disagree. I refused to sign any documents that required recognition of my guilt, because I am an honest person and my humanity and dignity are important to me. It pains me that my case has been handled carelessly and not conducted the necessary investigation. I understand that this raises a lot of questions - so soon I will be giving a big interview in which I will tell everything frankly." Bekh-Romanchuk won world championships silver in the long jump in 2019 and silver in the triple jump in 2023. Her best Olympic finish was fifth in the long jump at the Tokyo Games. Her most recent competition was the Paris Games, where she placed 11th in the long jump after being sidelined by injury earlier in 2024. Cooper Lutkenhaus set to be youngest American in World Track and Field Championships history Cooper Lutkenhaus finished second to Donavan Brazier in the U.S. 800m final. Nick Zaccardi,
NBC Sports
6 hours ago
- NBC Sports
Maryna Bekh-Romanchuk suspended 4 years after positive test
Maryna Bekh-Romanchuk, a world championships silver medalist in the long jump and triple jump, has been suspended four years after testing positive for metabolites of testosterone. Bekh-Romanchuk, a 30-year-old, three-time Olympian from Ukraine, returned the positive result from a Dec. 7 drug test. She denied taking testosterone, speaking in a May 21 interview with anti-doping authorities. On July 9, she provided an explanation that a doctor alleged that her medical condition and treatment could explain an elevated level of (endogenous) testosterone. The Athletics Integrity Unit (AIU), which handles doping cases in track and field, did not accept the explanation to affect the standard four-year ban. Her suspension began May 13, the date she was first provisionally banned. She can appeal the ban to the Court of Arbitration for Sport. 'I can no longer fight on two fronts — my honest name in front of the Athletics Integrity Unit and my future in my personal life,' was posted on Bekh-Romachuk's social media, according to a translation. 'It's incredibly exhausting, firstly emotionally and has an impact on my health. Sometimes it's important to take a break and get your priorities right. That's why I decided to take a break to focus on my family and my own health. Soon the decision of the Athletics Integrity Unit will be published, with which I strongly disagree. I refused to sign any documents that required recognition of my guilt, because I am an honest person and my humanity and dignity are important to me. It pains me that my case has been handled carelessly and not conducted the necessary investigation. I understand that this raises a lot of questions - so soon I will be giving a big interview in which I will tell everything frankly.' Bekh-Romanchuk won world championships silver in the long jump in 2019 and silver in the triple jump in 2023. Her best finish in three Olympics was fifth in the long jump at the Tokyo Games. Her most recent competition was the Paris Games, where she placed 11th in the long jump after being sidelined by injury earlier in 2024. Nick Zaccardi,
Yahoo
11 hours ago
- Yahoo
Crunches Vs. Situps: This 1 Move Is More Effective for Toning the Abs
They're often lumped together as 'ab exercises,' but crunches and situps aren't the same thing — and choosing the right one can impact your results (and your spine). So, if your goal is stronger abs, better core endurance, or a more defined midsection, it's worth knowing how these two classic moves compare. Here are the key difference to know about crunches and situps, including the muscles each works, how to perform them safely, and which one is more effective depending on your goal. For more core workouts from Danielle Gray — plus fitness challenges, healthy meal plans and walking podcasts — download the Start TODAY app! What Muscles Do Crunches and Situps Work? Both exercises target your core, but the difference in range of motion effects how much of it is recruited. Crunches require a smaller movement and primarily engage the rectus abdominis (the 'six-pack'). They involve minimal hip and low-back involvement and primarily target the upper abs. Situps require full spinal flexion, involving the rectus abdominis, hip flexors, and sometimes obliques if you add a twist at the top. They engage more total core and hip flexor muscles. Here is a cheat sheet: Crunches Range of Motion: Partial (just upper back lifts) Muscles targeted: Upper abs only Risk of Strain: Low Situps Range of Motion: Full (shoulders to hips) Muscles targeted: Full abs and hips Risk of Strain: Higher (if form is off) How to Properly Perform a Crunch Lie on your back with knees bent, feet flat on the ground and hands behind your head or crossed on your chest. Keep your eyes on the ceiling and lift only your head, neck, and shoulder blades off the floor while pressing your low back into the floor. Exhale as you crunch, then inhale as you lower back down with control. Pro tip: Keep your elbows wide and don't yank your head forward. How to Properly Perform a Situp Lie on your back with knees bent and feet anchored (under something like a dumbbell or edge of the couch) or flat on the ground. Cross your arms over your chest, place fingertips behind the ears (not pulling on neck), or reach your arms out in front of you. Engage your core and lift your upper body all the way to a seated position. (Placing your feet under something or having someone hold your feet may be helpful). Lower slowly back to the floor. Pro tip: Don't use momentum or swing your arms to get up. Crunches Vs. Sit-Ups: Which Is More Effective? The answer to the question depends on your goals. For core strength and safety with low risk of injury, crunches are the better option. This is the better exercise choice for beginners or those with back issues since they isolate the abs without overloading the spine or recruiting the hip flexors too heavily. If your goal is athletic conditioning and endurance, situps are more effective. They train a wider range of motion and involve more total-body coordination. They're a great functional fitness exercise, but only if you have the core strength and spinal health to support them. Is your goal more defined abs? Neither move alone will 'give' you abs, since body-fat levels matter most in toning the midsection. That being said, crunches are better for high-rep ab definition work without risking low-back strain. Crunches vs. situps: The bottom line Crunches: controlled, safer, focused on upper abs Situps: full-body, higher intensity, but higher risk for strains Crunches and situps both have a place in core training, but they each serve a different purpose. Use crunches for safe, targeted core work and situps when you're ready to progress or train full-body movement patterns. Mix them wisely, in moderation, and combine them with full-body strength training and cardio for best results. This article was originally published on
