Navy Vet Reveals Daily Movement and Nutrition Habits That Keep You Fit After 35
NEWNow you can listen to News articles!
A U.S. Navy veteran who has broken seven world records says the key to staying strong and healthy as you age is consistency, recovery and smart training.
At age 38, Mike McCastle, a Las Vegas performance coach, recently completed one of his most demanding challenges: lunge walking for more than four miles across the Bonneville Salt Flats in Utah.
He set two world records in the process, but for McCastle, the meaning ran much deeper.
FITNESS EXPERTS SAY VIRAL TRAINING FEELS ‘TOO EASY’ BUT OFFERS REAL HEALTH BENEFITS
“Every step was a lesson for [my son] about determination, purpose and finishing what you start. “Pain became information, not an enemy,” McCastle told News Digital.
The veteran’s focus on movement and recovery comes from experience. During his time in the Navy, McCastle underwent multiple knee surgeries that ended his military career.
McCastle is pictured traversing the Bonneville Salt Flats in Utah, leading him to set two world records. (SWNS)
He launched his decade-long 12 Labors Project, a series of extreme endurance challenges, to raise awareness for causes including Parkinson’s disease, veterans’ mental health and cancer, conditions that affected his late father, McCastle told SWNS.
The veteran’s journey from injury to resilience taught him what builds lasting health and strength, he said. Below, she shares her top tips for staying fit and resilient at all ages.
#1: Start small
McCastle said the biggest mistake people make when starting a fitness journey is trying to do too much, too soon, noting that “consistency is the true driver of transformation.”
WHY MOST PEOPLE FALL OFF A ‘HEALTH CLIF’ AT AGE 75 AND 5 WAYS TO AVOID THE FALL
“Start where your feet are. Walk for 10 to 15 minutes every day. Do some push-ups. Drink more water,” he recommended.
According to McCastle, true progress comes from the accumulation of simple and consistent actions.
McCastle said the biggest mistake people make when starting a fitness journey is trying to do too much, too soon, noting that “consistency is the true driver of transformation.” (SWNS; iStock)
No. 2: Don’t skip strength training
While both cardiovascular and strength training are important, McCastle says building and maintaining muscle becomes especially critical as you age.
“Muscle mass has a protective effect: it improves balance, joint stability, bone density and metabolic health,” he told News Digital. “Cardiovascular exercise is great for heart and lung function, but strength training is what helps you stay independent, capable, and injury-resistant as you age.”
FITNESS EXPERT REVEALS 6 PILLARS OF STRENGTH TRAINING THAT OLDER ADULTS SHOULD MASTER
He recommends lifting weights two or three days a week and walking every day.
No. 3: Make movement a lifestyle, not an event
McCastle, who trains five to six days a week, suggests building a foundation of movement that you enjoy.
Their strength training focuses on full-body movements combined with conditioning work, such as short sprints, weight-bearing walks, or zone 2 cardio, a low-to-moderate intensity exercise that keeps your heart rate between 60% and 70% of your maximum.
McCastle (not pictured) recommends incorporating daily walks into your exercise routine. (iStock)
McCastle also focuses on mobility of the hips, ankles, and thoracic spine. Even on rest days, he makes it a priority to go for a walk with his son.
CLICK HERE TO DOWNLOAD THE News APP
No. 4: Make recovery a requirement
After years of pushing his body to overcome challenges, McCastle has discovered that recovery is an essential part of training.
“Sleep, hydration and mobility are just as important as training,” he told News Digital.
CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER
His recovery process includes mobility work, contrast therapy, long walks, and plenty of sleep. It also focuses on mental recovery through activities such as journaling and spending time with your child.
“Recover with as much intention as you train,” he advises.
#5: Simplify Nutrition
When it comes to nutrition, McCastle says consistency trumps perfection. Their approach is based on whole foods, balance and consistency.
“I keep it simple: whole foods, protein at every meal, and enough calories to fuel training and recovery. Lots of water. Minimal processed sugar,” she said.
McCastle prioritizes whole foods, especially protein, and makes sure you meet your daily calorie intake to fuel your body. (iStock)
McCastle avoids crash diets and focuses on lasting habits. “I’m not dogmatic; what matters is something you can stick to.”
TRY OUR LATEST LIFESTYLE QUIZ
For those who want to add supplements to their diet, he suggests electrolytes, creatine, omega-3s, vitamin D, collagen protein, and greens powder.
CLICK HERE FOR MORE HEALTH STORIES
Overall, McCastle focuses on maintaining healthy habits, being consistent, and acting with purpose.
“Longevity is the goal,” he said. “Strength isn’t about tearing you down, it’s about building something that lasts.”
Kelly McGreal is a production assistant on the lifestyle team at News Digital.