A Lifetime of Physical Discipline
Gary Player's approach to physical fitness was revolutionary in golf, earning him the nickname "Mr. Fitness". He began weight training in the 1950s, a practice widely ridiculed by his peers at the time. Decades later, his routine remains a testament to his dedication, proving that consistency is the ultimate key to aging gracefully.
The Core Components of Player's Workout
- Intensive strength training: Even as an octogenarian, Player was leg-pressing hundreds of pounds, demonstrating his commitment to maintaining muscle mass. He incorporates heavy leg presses, weighted wrist curls, and numerous crunches into his weekly regimen.
- Cardiovascular endurance: He regularly uses a treadmill, often at maximum speeds, to maintain heart health and stamina. Walking the golf course itself is considered a significant part of his exercise.
- Flexibility and joint health: Understanding that flexibility is crucial for golfers and for preventing age-related stiffness, he emphasizes stretching for the legs, lower back, and neck. He also performs finger exercises to combat arthritis.
- Inflammation management: A proponent of cryotherapy long before it was trendy, Player has used a daily ice bath to reduce inflammation and aid recovery for decades.
The “60/40” Rule: Diet over Exercise
Early in his career, Player prioritized exercise over diet, but his perspective evolved. After meeting with gerontologists and studying longevity, he formulated his famous 60/40 rule, which states that healthy living is 60 percent nutrition and 40 percent exercise. He stresses that as one gets older, diet becomes even more critical for weight management and overall health.
Gary Player’s Nutritional Philosophy
Player's dietary habits are centered on moderation and the elimination of inflammatory foods. His key principles include:
- Undereating: He advocates for eating only two meals a day, breakfast and lunch, and believes overeating is a primary cause of health problems. He famously states, "You don't put gas in your car when you park it in the garage at night," referring to avoiding dinner.
- Portion control: Alongside eating fewer meals, he focuses on keeping portions small.
- Avoiding processed foods: Player considers foods like bacon, white bread, and excessive sugar to be poison. He completely eliminated them from his diet years ago.
- Superfoods and natural ingredients: His diet includes plenty of high-fiber carbs from raw fruits, vegetables, nuts, and whole-grain breads. Almond milk is also a staple for its protein and nutrients.
The Power of the Mind and Spirit
Player’s physical regimen is matched by an equally disciplined mental approach. He emphasizes that a positive attitude and sense of purpose are just as vital to longevity as diet and exercise.
Cultivating a Champion's Mindset
- Optimism and laughter: Player believes laughter improves mental well-being and has real scientific benefits, stating, “Laughing affects the endorphins in your system, which feeds the youth cells and keep you happy”. He consciously chooses to surround himself with optimistic people.
- Lifelong learning: He has traveled the world and studied longevity, speaking with gerontologists to constantly refine his approach to health. He also enjoys reading to keep his mind sharp.
- Purpose and love: Player emphasizes having "unmeasured love in your heart" and finding purpose, even as an elderly individual. Following the death of his wife, he embraced a new outlook on life, a testament to his resilient spirit.
- Goal setting: Despite his age, he consistently sets new goals, seeing it as crucial to maintaining momentum and vitality. He aims to break his age in golf by ever-larger margins.
A Comparison of Gary Player's Approach to Standard Longevity Advice
| Aspect | Gary Player's Approach | Standard Longevity Advice | Key Difference |
|---|---|---|---|
| Diet | Two meals a day (breakfast & lunch), undereating. | Three balanced meals plus snacks. | Meal frequency and timing. Player emphasizes undereating more strictly. |
| Exercise | High-intensity, high-rep strength and endurance training, even into his 80s. | Regular moderate aerobic exercise and some resistance training. | Intensity and consistency. Player's intensity is unusually high for his age. |
| Inflammation | Daily cold water immersion (ice baths). | Anti-inflammatory diet (turmeric, fish oil) or medication. | Daily therapy. He incorporates daily, immediate treatment with ice baths. |
| Mindset | Deliberate cultivation of optimism, love, and laughter. | Stress reduction through mindfulness, meditation, or hobbies. | Active focus on emotional state. Player sees laughter as a core physiological practice. |
| Recovery | Prioritizing 9+ hours of sleep per night. | Aiming for 7–9 hours of sleep; often a major wellness focus. | Emphasis on duration. Player places extreme value on consistent, long sleep. |
The Player Philosophy in Conclusion
What is Gary Player's longevity? It's a question that reveals a multi-faceted approach, rooted in disciplined action and a profoundly positive outlook on life. His regimen isn't about grand gestures but about consistent, daily efforts—eating less, moving more, sleeping well, and laughing often. By integrating rigorous physical training, mindful nutrition, and robust mental conditioning, he has demonstrated that aging can be an opportunity for continued vitality, not a slow decline. His legacy extends beyond golf; it serves as a powerful blueprint for anyone seeking to live a long and fulfilling life. For further insights on his training, see this ESPN article on his fitness at 80.
