My father, Lynn Kinder, is the stuff of legend.
Though he’s turning 70 in January, you’d never know it by looking at him – or his marathon times.
The man hasn’t taken a sick day since 1983, and he isn’t going into work sick either; he simply doesn’t get sick.
He’s currently attempting to run a marathon in every state – with 24/50 down – and has run 61 in total, including the highly competitive Boston Marathon seven times.
Most recently, he ran the Grandma’s Marathon in Duluth, Minnesota, in 3:57:07, qualifying for Boston yet again.
He can run circles around most people I know, no matter their age, which is a testament to the power of consistency and healthy habits.
“I’ve worked with people in their 70s who are far healthier and more active than others in their 40s,” said Cynthia Sass, MPH, RDN, CSSD, a Los Angeles-based sports and performance dietitian. “But it’s never too late to start adopting habits and patterns that support successful aging.”
Let’s examine some of the habits and routines keeping my dad fit.
Growing (and Eating) Vegetables
I don’t know how my dad does it all, given that he has a more-than-full-time job, teaches Sunday school, regularly volunteers in his community, and manages a sprawling garden.
When writing my grandmother’s eulogy a few years ago, I learned that my father had taught himself to garden at age three.
His mother had an equally green thumb, and instead of hanging up her sun hat after he was born, she gave him his own plot under a tree thinking he might grow make-believe veggies at most. But to her surprise, he grew real ones – and he’s been gardening ever since.
Get a load of all this corn, which I would’ve most certainly shucked (begrudgingly) as a child:
“Gardening helps me have fresh vegetables all year long since I pick them over the summer and have enough left over to freeze for the winter, and it’s also a great workout,” he told me.
He views gardening as a form of cross-training to balance out his runs.
Though Dad used to run almost every day of the week, he’s changed up his approach with age and now runs every other day to avoid getting injured.
Dr. Mariam Zakhary, DO, Clinical Advisor at New Jersey-based Ikon Recovery Center, says a common misconception that people have about aging is that they’ll have to slow down.
“There are many highly active older adults, and these individuals tend to place equal emphasis on proper exercise, recovering from workouts, and balanced nutrition,” Zakhary told FI.
On top of gardening and cardio, my dad also engages in stretching and strength training, which become increasingly important as you age.
“Strength training may be the least recognized component of healthy aging. While endurance exercise contributes greatly to cardiovascular health, maintaining muscle mass is one of the best indicators of whether an individual will remain independent into old age,” Zakhary explained.
For those needing a little motivation to get off the couch, Zakhary noted that older adults who participate in both aerobic exercise and strength training tend to function like they’re 20-30 years younger.
Now, let’s look at a few foods that fuel a long, functional life.
A Varied, Nutritious Diet
My mom and dad are both big fans of the Mediterranean diet, and who can blame them, given its endless list of research-backed benefits ranging from lowering chronic inflammation markers to improving cardiovascular health.
The style of eating includes a variety of fruits, nuts, seeds, vegetables, whole grains, and healthy fats like fish and olive oil – and the variety aspect is huge.
“When looking at individuals who continue to be active in their 60s, 70s, and beyond, I don’t typically see one specific ‘superfood.’ Instead, I typically find that these individuals have developed consistent, healthy habits,” added Dr. Ayesha Bryant, MD, MSPH, clinical advisor for Maryland-based Alpas Wellness.
Bryant also sang the praises of a Mediterranean-style diet rich in whole, minimally processed foods.
“Fiber-rich and plant-based foods support the maintenance of gastrointestinal health, as well as long-term cardiovascular and cognitive health,” Bryant told FI.
She also recommends limiting consumption of ultra-processed foods (UPFs) and sugary drinks, which my dad also does.
“I’ve always tried to stay away from sweets and processed snacks, but I’ve ramped that up in older age,” he told me.
In addition to UPFs, Zakhary advises limiting consumption of alcohol as well, which is yet another one of my dad’s success secrets.
Beyond the habits outlined above, Bryant also encourages aging adults to maintain regular contact with family, friends, and neighbors – another thing both of my parents are doing right.
“Social connection and having a sense of purpose are equally strong indicators of an individual’s likelihood of living a longer life,” she told FI.
Dining and Cooking