To participate in many sports tournaments at the age of 95, Mr. Jack Eckenrode cycles 25 km every day, practices meditation and abstains from red meat.
Eighteen years ago, at the age of 77, Jack Eckenrode participated in his first National Senior Games. Now, at the age of 95, he is still healthy and fit enough to participate in the event. His endurance has amazed organizers and many other athletes.
In 2005, he and his wife Margaret competed in the Senior Olympics cycling races in Pittsburgh, where they competed in the 42 km race. The couple continued to compete in many races, traveling to cities such as Louisville, Houston and Albuquerque.
In 2022, Mr. Eckenrode won his first gold medal in the 10 km marathon. This year, he hopes to repeat the achievement. To do so, he trains daily and maintains a healthy diet, and shares his secrets to staying fit and healthy.
The key to Mr Eckenrode's fitness in his 90s is disciplined exercise. "I have a bike that I use all the time. I usually ride for about 20 minutes," he says.
At the beginning of each day, he usually meditates and thinks about his plans. Eckenrode outlines some of the exercises he believes will prolong his life, including doing mat exercises he learned in the Air Force, cycling 15 miles on a trail near his home, mowing the lawn, and cleaning up around the garden.
According to experts, cycling helps improve cardiovascular health and supports musculoskeletal endurance. This form of cardio makes skeletal muscles more sensitive to insulin, thereby effectively controlling blood sugar, which is good for blood vessels and the heart.
Mr. Jack Eckenrode during a daily cycling session to exercise. Photo: Jack Eckenrode
According to research by the British Medical Association, cycling 40km per week, equivalent to 4 sessions of 10km each, will halve the risk of coronary heart disease.
Cycling has a positive impact on mental health. According to a survey from Bowling Green State University, volunteers who cycled for at least 10 minutes a day for the same amount of time had a better mood than their colleagues who just sat and rested.
Mr. Eckenrode has never smoked, does not drink alcohol regularly, avoids red meat, and eats mainly chicken, seafood and pasta. Experts say that alcohol can damage vital organs such as the heart, liver and brain. When you stop drinking, the body will begin to repair the damage to these organs. Overall health will improve within a few months, energy levels will be higher, the liver will function better and can eliminate toxins.
Limiting red meat is also a method used by people in the world's Blue Zones of longevity (where the population over 100 years old is the highest). According to experts, eating a lot of red meat with high protein content can unbalance the intestinal microflora, creating a lot of ammonia and sulfur compounds with pro-inflammatory properties, causing kidney failure. Red meat is also classified by the World Health Organization (WHO) as a food that can cause cancer.
In addition to diet and exercise, Eckenrode prioritized socializing and expanding relationships. He had 12 siblings, most of whom enjoyed cycling, swimming and physical activities.
Harvard University research shows that the key to longevity is social connection. Being involved in a community helps balance emotions, reducing depression and anxiety.
Thuc Linh (According to CNBC )
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