A U.S. Navy veteran who broke seven world records shares the key to staying put strong and healthy As you get older, consistency, resilience, and smart training become important.
Mike McCall, a 38-year-old performance coach from Las Vegas, recently completed one of his toughest challenges: walking lunges over four miles across Utah’s Bonneville Salt Flats.
He set two world records in the process, but for McCall, the meaning was even deeper.
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“Every step was a lesson.” [my son] About grit, purpose, and finishing what you start. Pain became information instead of the enemy,” McCalls told FOX News Digital.
The veteran’s focus on movement and recovery comes from experience. While in the Navy, McCalls experienced multiple knee surgeries That ended his military career.
He launched the 12 Laborers Project, a 10-year series of extreme endurance challenges to raise awareness of causes such as Parkinson’s disease and veterans’ illnesses. mental health McCalls told SWNS.
The veteran’s journey from injury to endurance has taught him what builds lasting health and strength, he said. Below, he shares his top tips for staying healthy and resilient at all ages.
McCustle said the biggest mistake people make when starting a fitness journey is trying to do too much too soon, pointing out that “consistency is the real driver of change.”
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“Start with your feet. Take a 10- to 15-minute walk every day. Do a few push-ups. Drink more water,” he recommended.
According to McCall, real progress comes from simple, consistent actions.
aerobic exercise and strength training Building and maintaining muscle becomes especially important as you age, McCall says.
“Muscle mass protects the body and improves balance, joint stability, bone density, and density. metabolic health“Aerobic exercise is great for heart and lung function, but strength training helps you stay independent, capable, and injury-resistant as you age,” he told FOX News Digital.
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He recommends lifting weights two to three days a week and walking every day.
By training five to six days a week, McCallson suggests building a foundation of movements you enjoy.
His strength training focuses on full-body exercises combined with conditioning work such as short sprints, weighted rack hikes, and Zone 2 cardio, which is low-to-moderate-intensity exercise that keeps your heart rate at about 60% to 70% of your maximum.
McCallstle also focuses on mobility in the hips, ankles, and thoracic spine. Even on my days off, I make it a priority to go for walks with my son.
After years of training his body through hardship, McCalls has found that recovery is an important part of his training.
“Sleep, hydration and mobility are just as important as training,” he told FOX News Digital.
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His recovery process included mobility work, contrast therapy, long walks, enough sleep. He also focuses on mental recovery through activities such as journaling and spending time with his son.
“Recover with as much intention as your training,” he advised.
when is that come to nutritionMcCustle says consistency trumps perfection. His approach is built around whole foods, balance, and consistency.
“I keep it simple: whole foods, protein at every meal, and enough calories for training and recovery. Lots of fluids. Minimize processed sugar,” he said.
McCalls avoids strict diets and instead focuses on long-lasting habits. “I’m not dogmatic. What matters is what you can stick to.”
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For those who want to add add supplements to their diethe suggests electrolytes, creatine, omega-3, vitamin D, collagen protein, and green powder.
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Overall, McCall’s focuses on maintaining healthy habits, being consistent, and moving with purpose.
”Longevity is the goal“Strength isn’t about defeating yourself, it’s about building something that lasts,” he said.
