93-year-old water polo player, who has run 52 marathons, reveals his secrets to a long life

Revealing how he has maintained his fitness even at 93, Starbrook told The Guardian, “I’ve never smoked and drank much. My diet’s pretty normal. I have porridge in the morning and I eat a lot of veg, and not much-fried food.”

Dietician Kanika Narang, Deputy Manager, Indraprastha Apollo Hospitals, credited his active lifestyle and food habits to his long and healthy life.

“Regular exercise supports cardiovascular health, enhances muscle strength and flexibility, and lowers the risk of chronic conditions such as type 2 diabetes, certain cancers, and cognitive decline. Engaging in various exercises like aerobic activities, strength training, and balance exercises can enhance both physical and mental well-being, leading to a better quality of life and increased lifespan,” Narang explained in an interaction with indianexpress.com. 

Regular exercise supports cardiovascular health, enhances muscle strength and flexibility. (file)

Narang advised incorporating regular physical activity into daily routines from middle adulthood onwards. However, it’s never too late to start reaping the benefits of exercise, regardless of age. Starting more demanding routines later in life may require a gradual approach to prevent injuries, yet the positive effects on health and well-being can still be substantial, she added.

What about Starbrook’s eating habits?

Vegetarian diets are typically high in fibre, vitamins, and minerals, which can reduce the risk of heart disease, type 2 diabetes, and certain cancers, said Narang.

Cutting back on fried foods can greatly benefit health, as is the case with Starbrook. “Fried foods often contain unhealthy fats that contribute to cardiovascular disease, obesity, and other chronic illnesses. By opting for healthier cooking methods like baking, grilling, or steaming instead of frying, Indian individuals can improve their dietary quality and lower their risk of various health issues,” Narang said.

Avoiding smoking and excessive alcohol consumption is also crucial for maintaining good health and a longer life. By steering clear of these harmful habits, Indian individuals can significantly enhance their overall health, decrease the risk of premature death, and enjoy a better quality of life.