British John Starbrook participates in water polo matches and goes to the gym once or twice a day. Starbrook is 93 years old.
He prefers to start the day with a spinning class, then go back to the gym around four or five in the afternoon to work on his upper body. This is what the retired father of three children tells the British newspaper The Guardian.
“It seems that many people think they are old when they turn 50. When I hear that, I don’t know what they’re talking about,” says Starbrook, who only stopped running marathons five years ago.
The aim to stay healthy for a long time can partly influence lifespan. Experts agree that it is determined by both lifestyle and genes.
Read below how the 93-year-old Starbrook tackles it, based on routines he shared with The Guardian.
1. Stick to a Mediterranean-style diet
What someone eats can have a major impact on health and longevity. Starbrook eats oatmeal for breakfast, eats lots of fruits and vegetables and only occasionally fried foods. He has never smoked and never drinks too much alcohol.
His diet contains lots of fresh produce and is rich in fiber. This makes Starbrook’s diet comparable to the Mediterranean diet, which has been declared the healthiest diet for seven years in a row.
A characteristic of the Mediterranean diet is that it contains many fresh products, such as whole grain products, legumes, fresh vegetables and fruit, nuts, seeds and healthy fats – and therefore little to no (ultra) processed food. This also limits the intake of salt and refined sugars.
Red meat and fried foods are also part of a Mediterranean diet, but relatively little. And although wine is often part of a Mediterranean diet, you should really limit alcohol as much as possible due to the higher risk of certain diseases, including breast cancer.
Several studies have been conducted that point to positive effects of a Mediterranean diet. Eating more plants and unprocessed products can extend the expected lifespan by 10 years. At least, if you compare it to the Standard American Diet (SAD), which is full of added sugars, refined grains and processed meats.
Other research found that a Mediterranean diet can maintain the microbiome of older people. The microbiome is the composition of bacteria in the intestines, which can become unbalanced if bad bacteria take over. The Mediterranean diet turned out to be a breeding ground for healthy bacteria, including the species that produce short-chain fatty acids. These are substances that are associated with healthy aging, according to the Stomach Liver Intestine Foundation.
The Mediterranean diet is also similar to the diet of people living in the so-called ‘Blue Zones’. These are regions in different countries where people live significantly longer – they reach 100 more often than the average in their country. They often eat a lot of beans and fresh products, especially vegetable ones.
2. Exercise every day
Business Insider spoke to 100-year-olds who said they stayed physically active in some way, such as gentle stretches or walks. However, Starbrook is in a class of its own. In addition to his fitness and water polo sessions, he also swims three times a week.
Starbrook, who was born in 1930s London, says he got fit from his first job: delivering milk to homes with a horse-drawn cart. He was 15 years old at the time. As a young teenager, he also competed in the national swimming championships.
Later he was drafted into the army, helped build power plants, worked in various stores and delivered eggs to companies. At 53, he was in top shape and started running marathons. Until 2019, he ran in 52 marathons and achieved a personal best of 4 hours and 14 minutes.
At 93 years old, Starbrook appears to easily meet the recommended amount of exercise for adults.
The Dutch Ministry of Health recommends at least 150 minutes of moderately intensive exercise per week, spread over several days. Longer, more often and/or more intensive is better. In addition, it is good to do muscle and bone strengthening exercises or activities twice a week. This is especially important for the elderly, in combination with balance exercises.
In the Netherlands, 2.3 percent of the total disease burden is due to insufficient exercise, according to the ministry. The disease burden is the number of ‘years of life lost’ plus the number of years lived with health problems. Exercise can provide several health benefits, such as a lower risk of cancer and cardiovascular disease, improved mood and sleep, and a lower risk of injuries from falls.
3. Spending time with others
Starbrook has a rich social life. He has been married to his wife Judy for 62 years and has a granddaughter with whom he ran the London Marathon. Of course, he is also often among people because of his sporting activities. The members of his gym call him ‘The Legend’.
Research suggests that social connections are important for a long and healthy life. In 2023, researchers analyzed lifestyle data from almost 11,000 people between the ages of 40 and 70. People who emphasized rest, exercise and social contact with friends and who ate a healthy diet had a 29 percent lower risk of dying from undefined causes. The chance of dying from cancer was 28 percent lower than those who did not live that way.
Spending time together often turns out to be one of the ingredients for the higher average age of people in the Blue Zones.
