- Cherry Gruenfeld, 79, is a 28-time Ironman triathlete.
- She shared tips for people who want to be as healthy as she is at age 79.
- These include incorporating strength training and making sure you get plenty of rest.
Sherry Gruenfeld, 79, has completed 28 triathlons. However, it wasn’t until her 40s that she started running.
Gruenfeld started running at age 41 after watching the 1986 Boston Marathon.
She completed her first 46.2-mile run that year and quickly moved into triathlon, competing in the 1992 Ironman Triathlon. The event consisted of a 3.4-mile swim, a 112-mile bike ride, and a 46.2-mile run.
Throughout school, college, and a successful career as a manager at a technology company, the idea of becoming an athlete never crossed Grunfeld’s mind. But as soon as she started running, she discovered her love for long-distance sports and her talent, which seemed to grow exponentially. Grunfeld has completed 28 Ironmans in 31 years and continues to train even during her cancer treatment.
“If you maintain your health and fitness and have the determination to live each day to the fullest, you can do things you never thought possible at 80 years old,” she told BI.
Being healthy is great for health — one 2019 study The study suggested that very active people between the ages of 40 and 79 were 42% less likely to die prematurely. But you don’t have to be already active, as being physically active can be beneficial at any age. The same study also suggested that people who were inactive at the start of the study but increased their activity over time were 24% less likely to die from any cause.
Gruenfeld shared tips for people who want to be as healthy as her 79-year-old self.
Be strong and be strong
Gruenfeld said she found strength training helpful for her fitness, helping her maintain muscle as she gets older.
As we age, we naturally lose muscle mass. According to a 2022 paper, after age 50 he loses 5% to 10% of his muscle mass every 10 years. review Doing so may make it difficult to move and make you more likely to fall.
To maintain his muscles, Grünfeld lifts heavy weights, “putting a lot of stress on his muscles.”
BI previously covered how to get started with weightlifting and how to build strength by doing the bare minimum.
Add your favorite activities
You don’t just have to do strength training to be healthy. Gruenfeld recommends adding in “an exercise you enjoy that fits your lifestyle, such as cycling, hiking, running, swimming, or golf.”
Gruenfeld’s workout regimen is already varied, as his training consists of running, swimming and cycling for triathlons, and he works with a personal trainer for strength training.
Varying what you do to stay healthy is great for keeping you motivated and also beneficial for your health: BI previously reported on a 2022 study that found that doing aerobic exercise, similar to weightlifting, was associated with a 41% lower risk of death.
Please be sure to rest
Grünfeld says there are very few days when he doesn’t exercise, but he knows it’s important to take a break from strenuous exercise.
In fact, your body needs recovery time to build muscle, and rest days reduce your chances of injury. according to To UCLA Health. It’s best to do an active recovery, incorporating light movement into your day while taking a break from intense training.
Although active, Gruenfeld sometimes does a gentler workout than usual.
“Anything that doesn’t put too much stress on your body and keeps you moving, like a quick walk or a quick swim, is fine,” Grunfeld says.
be careful what you eat
“My best nutrition tip is to simply be careful about what you put in your mouth,” Grünfeld says.
She eats a balanced diet that limits sodium and sugar and combines fruits and vegetables, whole grains, fish, beans, eggs, and nuts. During her workouts, she prioritizes carbohydrates before training to nourish her body, and protein afterwards to build and maintain her muscle.
Being conscious about what you put into your body is important for fitness. BI’s nutrition reporter loves the 80/20 rule (he eats healthily 80% of the time and flexibly the other 20%). This is because it’s a great way to replenish your body with energy for exercise while maintaining a balanced and healthy attitude towards your diet.
