{"id":88808,"date":"2025-07-24T14:11:28","date_gmt":"2025-07-24T14:11:28","guid":{"rendered":"https:\/\/www.europesays.com\/us\/88808\/"},"modified":"2025-07-24T14:11:28","modified_gmt":"2025-07-24T14:11:28","slug":"6-best-healthy-aging-fitness-tips-for-longevity-from-athletes-50","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/88808\/","title":{"rendered":"6 Best Healthy Aging Fitness Tips for Longevity From Athletes 50+"},"content":{"rendered":"

Longevity<\/a> and healthy aging have become buzzwords \u2014 and understandably so. We\u2019re all trying to crack the code to living a long, healthy life.<\/p>\n

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)<\/a>?<\/p>\n

We asked the athletes (many of whom didn\u2019t 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.<\/p>\n

Here are the mindset shifts that keep them breaking records, bouncing back from injuries and staying healthy as they age.<\/p>\n

For workouts designed to build strength after 50 <\/strong>\u2014 plus healthy recipes, inspiration and walking podcasts \u2014<\/strong> <\/strong>download the Start TODAY app<\/strong><\/a>!<\/strong><\/p>\n

\"MarkMark Schmitz, 54, competes in the 5k and 10k road race.National Senior Games AssociationMark Schmitz, 54: Parent yourself like you would a toddler<\/strong><\/p>\n

I could have said, \u2018Most 40-year-olds are overweight and out of shape and that is just my destiny.\u2019 Instead, I kept at it.<\/p>\n

Mark Schmitz<\/p>\n

Schmitz started running<\/a> at age 40 to support his son when he joined cross country. \u201cI was appalled and embarrassed that I could barely make it to the end of the driveway before having to stop,\u201d he says. \u201cI 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\u2019s mailbox the next run, then add two more mailboxes the next run, etc., to slowly add distance.\u201d<\/p>\n

He still remembers the morning he ran one mile<\/a> without stopping. “I felt like an Olympian. That high felt so amazing that I just kept adding distance,\u201d says Schmitz, who now competes in the 5k<\/a> and 10k road race and is the eighth man in the world to complete both half and full marathons on every continent. \u201cI am not a natural athlete, so I really had to spend a lot of time and effort adding distance and speed.\u201d<\/p>\n

\"MarkFailing to complete the Antarctica marathon the first time taught Shultz that “the comeback is stronger than the setback!\u201dNational Senior Games Association<\/p>\n

Watching his son run around \u2014 and envying his energy \u2014 inspired a habit he credits for maintaining strength as he ages. \u201cI realized maybe we could recapture that energy if we stopped abusing our bodies. After all, we had many \u2018rules\u2019 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<\/a>? 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,\u201d he explains. <\/p>\n

\u201cWhen I started to incorporate toddler habits on myself, my energy went up<\/a>, and I feel like my overall health and longevity improved.\u201d<\/p>\n

\"MarkBeing active didn’t come naturally for Schmitz. His journey started with simply jogging to his neighbor’s mailbox.National Senior Games Association<\/p>\n

But this mindset didn\u2019t come easy. Schmitz says that when he started running, the notion of “being active on purpose” was new to him. \u201cThe key was to stick with it. I could have said, \u2018Most 40-year-olds are overweight and out of shape and that is just my destiny.\u2019 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<\/a>, hiking and swimming<\/a> are now just normal parts of my life, like eating and breathing. So, you can teach an old dog new tricks.\u201d<\/p>\n

\"NormaNorma Minkowitz, 87, competes in the 1-mile race.National Senior Games AssociationNorma Minkowitz, 87: Don\u2019t think about your age<\/strong><\/p>\n

I have friends that need to use a walker. I don\u2019t want to have to do that, and the only way is to keep working at being as strong as possible.<\/p>\n

Norma Minkowitz<\/p>\n

\u201cI don\u2019t really think of longevity. I don\u2019t really think I am as old as I am. It shocks me sometimes, but I do think of keeping healthy,\u201d says the runner, who holds the world record for the 1-mile race at NSG. \u201cI watch what I eat, mostly indulging in healthy fruits and vegetables; I don\u2019t eat red meat, but I do eat mostly chicken and fish with whole grains. I drink a protein drink<\/a> after exercises, and I eat a dark chocolate<\/a> in the evening.”<\/p>\n

After a hamstring injury from not training properly, she also learned to be \u201cmore 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.\u201d<\/p>\n

\"NormaMinkowitz says staying strong physically and mentally as she ages keeps her motivated.National Senior Games Association<\/p>\n

Staying mobile and independent motivates her. \u201cIt makes me feel good to be strong. I have friends that need to use a walker. I don\u2019t want to have to do that, and the only way is to keep working at being as strong as possible and fit,\u201d she says. <\/p>\n

\u201cPreparation for my goals and hard training to achieve them (keeps me strong). I don\u2019t want to be weak, and I strive for fitness and independence, physically and mentally, which at times is a challenge as we all decline.\u201d<\/p>\n

\"PhilippPhilipp Djang, 69, competes in swimming events, dominating the backstroke races.National Senior Games AssociationPhilipp Djang, 69<\/strong>: Think of exercise like brushing your teeth<\/strong><\/p>\n

There\u2019s always someone faster and always someone slower. Don\u2019t judge, just enjoy the ride.<\/p>\n

Philipp Djang<\/p>\n

\u201cThe secret to my success is that I study and stay current on the science of the sport, and I exercise daily,\u201d says the elite swimmer, who holds the majority of the games\u2019 records in the backstroke events. \u201cI exercise every day<\/a>. It\u2019s 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\u2019s always someone faster and always someone slower. Don\u2019t judge, just enjoy the ride.\u201d<\/p>\n

\"PhilippDjang currently holds the majority of the games’ backstroke records in the 50-54, 55-59, 60-64 and the 65-69 age groups.National Senior Games Association<\/p>\n

He encourages people to pick movement they enjoy<\/a> 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\u2019s 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.”<\/p>\n

He also abides by some other simple habits. \u201cFast food makes you slow. Eat and drink real food. Get plenty of rest and smile, for the road is long.\u201d<\/p>\n

\"VickieVickie Lidell, 69, competes in the sprints and long jump event.National Senior Games AssociationVickie Lidell, 69: Believe you can and you will<\/strong><\/p>\n

I\u2019m faster now at 69 than I have ever been.<\/p>\n

Vickie Lidell<\/p>\n

\u201c<\/strong>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,\u201d says the mother of 10, who competes in the sprints and long jump event. \u201cI pray that my life is inspirational and encouraging to them. I hope they see \u2014 especially in retirement \u2014 that life is not over and that if you have a dream or a desire, you can pursue it.\u201d<\/p>\n

Lidell didn\u2019t 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\u2019m faster now at 69 than I have ever been.\u201d<\/p>\n

Like Djang, she found a type of exercise that she enjoys. \u201cI 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<\/a> and to jump farther. I want to set and break records. I want the youth growing up today to see an example of what\u2019s possible in old age. I want them and the elderly to dream big!\u201d<\/p>\n

\"VickieAt 69 years old, Lidell just started working out in a gym for the first time.National Senior Games Association<\/p>\n

\u201cJust 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\u2019m loving it. They won\u2019t know until they try. Please don\u2019t let doubt or discouragement keep you from enjoying life.\u201d<\/p>\n

But while she believes she can do anything, she also knows the importance of recovery. \u201cThe biggest lesson I\u2019ve learned is to rest. Train hard and rest hard, too. Give the body time to recover<\/a>,\u201d she says. \u201cEat and drink right. Enjoy the moments. Laugh a lot. Give thanks and praise to Jesus. Have fun, be thankful, and I don\u2019t beat up on myself when I don\u2019t make the times or marks I desired.”<\/p>\n

\"MarkMark Woommavovah, 58, competes in the 5k Road Race, 22k Bike Race and the Triathlon.National Senior Games AssociationMark Woommavovah, 58: Look at movement as medicine<\/strong><\/p>\n

Every day is a new chance to rewrite your story. Age might slow you down, but it doesn\u2019t have to stop you. <\/p>\n

Mark Woommavovah<\/p>\n

\u201cWhether it\u2019s running, biking, swimming, lifting or stretching<\/a>, I make sure I move every single day. That consistency has built a foundation that keeps me strong, healthy and capable \u2014 even as the years go by,\u201d 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. <\/p>\n

\u201cAs a younger athlete, I had the energy but not always the focus. Now, I\u2019m 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\u2019t there. Every day is a new chance to rewrite your story. Age might slow you down, but it doesn\u2019t have to stop you. I didn\u2019t start biking or swimming until my 40s, and now I\u2019m out there competing, improving and inspiring others. If I can do it, so can you. It\u2019s never too late to invest in your health, your strength and your future.\u201d<\/p>\n

\"MarkAs an older athlete, Woommavovah says he has focus and intention with his workouts.National Senior Games Association<\/p>\n

With age, he has come the wisdom that movement is medicine. \u201cStaying active isn\u2019t just about fitness \u2014 it\u2019s about quality of life. It keeps your body strong, your mind sharp and your spirit uplifted,\u201d he says. \u201cThe moment you stop moving, you start aging faster<\/a>. Staying active is a choice I make every day to invest in my future self.\u201d<\/p>\n

\"ShawnShawn Homan, 62, competes in pickleball.National Senior Games AssociationShawn Homan, 62<\/strong>: Optimism is not a choice, but a necessity for overcoming life\u2019s hurdles<\/strong><\/p>\n

\u201cFor me, maintaining my health is paramount. As I age, I\u2019ve noticed my body doesn\u2019t 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,\u201d says Howman, a first-time NSG pickleball<\/a> athlete, who started playing the sport as a way to stay healthy. \u201cBy 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!\u201d<\/p>\n

She fell in love with pickleball because it allowed her to work out and socialize at the same time, and \u201cyou don\u2019t have to be perfect at it to enjoy it,\u201d she says. Plus, it was a fun bonding activity for her family. \u201cAs 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\u2019s such a fun, intergenerational activity that brings people together.\u201d<\/p>\n

\"ShawnHoman loves Pickleball because it is a competitive, but social, sport that allows her to connect with others while exercising.National Senior Games Association<\/p>\n

As an immunocompromised adult raising a child with disabilities, <\/strong>her health journey has not come without hurdles, but the key to her success is staying in a positive mindset.<\/p>\n

\u201cI 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\u2019s outlook,\u201d she says. \u201cThese experiences have taught us invaluable lessons about navigating difficult times and maintaining a positive attitude,<\/a> even when it feels impossible. Through it all, we\u2019ve learned that staying strong and optimistic is not just a choice but a necessity for overcoming life\u2019s hurdles.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Longevity and healthy aging have become buzzwords \u2014 and understandably so. We\u2019re all trying to crack the code…\n","protected":false},"author":3,"featured_media":88809,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,210,67,132,68],"class_list":{"0":"post-88808","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114908619371886967","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/88808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=88808"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/88808\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/88809"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=88808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=88808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=88808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}