At 94, Sam Rosenstein has a ripped physique men half his age would envy, thanks to daily cardio and weight-lifting workouts at a local Life Time Fitness gym.
The iron-pumping nonagenarian from Scottsdale, Arizona attributes his excellent health and longevity to his devotion to fitness—and a new study suggests that he’s right. Researchers from UCLA report that the more muscle mass older adults have, the more likely they are to enjoy a long life.
The study was published in American Journal of Medicine and included 3,659 older adults who were tracked for about 10 years. Those with the most muscle mass (the amount of muscle relative to height) had the lowest rate of death during the study period, compared to people the same age with the lowest muscle mass.
“You’re never too old to get in great shape”
Born in 1919, Sam served in the 87th infantry division during World War II under General Patton and fought on the frontlines. He and his wife have been married for 68 years.
After the war, Sam spent 35 years driving a New York City taxi, picking up celebrities like Gregory Peck and even helping deliver a baby on the back seat of his yellow cab when one of his customers went into labor during the ride.
Working daily 12-hour shifts in a sedentary job took a physical toll, recalls Sam. “When I retired in 1982, I was overweight and out of shape.” Indeed doctors have coined the term “sitting disease” to describe the many dangerous health threats linked to a sedentary lifestyle.
Then 63, Sam was determined to turn his health around. He joined a local gym and started working out five days a week. “You’re never too old to get in great shape,” says the World War II veteran, who dropped 52 pounds over the next few years.
Here are his fitness and health secrets:
- Team up with an exercise buddy. Sam exercises at least five times a week with his son, Jerry, an eye doctor. Working out together helps keep both men motivated.
- Put fitness on your schedule. Instead of making fitness an afterthought, Sam and his son have a standing appointment to meet at 10 AM at the local Life Time Fitness gym. Realistically, he says, “no one is too busy to exercise. Just as most people can make the time to watch their favorite TV show, they can carve out 30 or more minutes a day to get in shape.”
- Experiment with different workouts to find the one that’s right for you.Sam’s workout combines cardio and weight-lifting. After trying various machines at the gym and various levels of intensity, he’s concluded that a higher number of repetitions of each exercise, using lighter weights, give him the best results.
- Physical activity is key for healthy aging and a long life. The CDC adviseshealthy adults ages 65 and older to get at least 150 minutes of moderate-intensity aerobic exercise per week (or at least 75 minutes of vigorous-intensity aerobic exercise) combined with muscle-strengthening activities at least two days a week that work all major muscle groups. If you haven’t been exercising regularly or have medical problems, consult your healthcare provider before starting a new exercise program.
- Power yourself with the right food. Sam stays slim and energetic by eating a diet high in vegetables and fruit and limiting himself to moderate portions. But he also enjoys healthy treats, such as dark chocolate, which have been shown to dramatically reduce risk for heart attacks and strokes.
- Be optimistic! As his 95th birthday approaches, Sam, a great-grandfather of two—attributes his long life and excellent health to a positive outlook. What’s more, he’s hopeful that he will live to celebrate his 100th birthday. A recent study of adults ages 95 to 107 suggests that certain personality traits—such as an upbeat, easygoing outlook and sense of humor—may be more important than genes alone in predicting longevity.