At the vibrant age of 97, entertainment legend Dick Van Dyke seems to have discovered the fountain of youth. From his operative career on Broadway stages to legendary film and TV roles spanning over 70 years, Van Dyke‘s enduring vivacity and talent continue lighting up screens both big and small.
So what‘s behind this nonagenarian‘s seemingly ageless vibrancy? In this post, we‘ll uncover Van Dyke‘s secrets to longevity and tips you can implement for staying healthy and active as you age.
The Magic Potion: Consistent Exercise and an Active Lifestyle
Van Dyke credits his physique and energy levels to a steady regimen of vigorous exercise. Despite nearing centenarian status, he maintains gym workouts, water aerobics, weightlifting, and regular one-mile walks. This level of physical activity helps preserve muscle mass and bone density, while stimulating circulation and cognitive function.
According to Johns Hopkins Medicine, regular exercise helps prevent heart disease, diabetes, and certain cancers—leading killers of the elderly. The American Heart Association advises older adults partake in at least 150 minutes per week of moderate exercise for longevity benefits.
Research also demonstrates immense value specifically from strength training. Per a Journal of Strength and Conditioning study, just 30 minutes of weekly resistance exercise increased metabolism by 7% and fat oxidation by 10% in 70-year-olds. Further, a yearlong strength program boosted bone density in senior women‘s hips by 1-2%, reducing fracture risk.
Doctors today recognize sarcopenia—age-related muscle loss—substantially raises likelihood of falls and disability. Thankfully, gains are still achievable: a Tufts University study found men and women over 90 could grow muscle mass comparable to fit 60-year-olds. Compound this with cardiovascular exercise for increased calorie burn and stamina.
Like Van Dyke, challenge yourself to stay active with a combination of flexibility training, cardio, and strength building. Here are examples you can cycle through for 30 minutes daily:
- Cardio: Walking, swimming, cycling
- Strength: Bodyweight squats/lunges, planks, free weights
- Flexibility: Yoga, gentle stretches
Adapt activities as needed to accommodate injuries or conditions using tools like resistance bands. The key is choosing exercises you enjoy and will stick with long-term.
Dance Your Way to a Healthier Brain
Van Dyke is still sprightly on his feet thanks to a lifelong love of dance. Known for his fancy footwork and showstopping numbers in Mary Poppins and Chitty Chitty Bang Bang, he continues dancing for exercise and creative expression.
A recent Alzheimer’s Research & Therapy analysis of older adults found frequent dancing markedly improved cognitive skills like attention, processing speed, reaction times, and verbal fluency. In fact, dancing at least twice weekly was associated with 76% lower dementia risk—more than cycling, swimming or socializing combined!
Why the immense brain benefits? Dance integrates motor coordination, balance, memory, pacing…ultimately exercising nearly every area of cognition. Learning choreography activates new neural pathways, while memorizing steps engages the hippocampus to elevate memory capacity. It’s a full workout for mind and body!
The takeaway? Twist, shimmy, and pirouette your way to elevated physical and mental health. Local studios offer classes catering to seniors, or you can hoof it solo at home. Like Van Dyke advises, "Keep moving…both physically and mentally."
Ideally, mix up your dance styles 2-3 times weekly. Here‘s a simple starter routine:
- Foxtrot: Promenade around the room taking slow, smooth steps. Add sweeps, kicks or turns.
- Disco: Bring in some funky moves like swivels or fist pumps. Shuffle to an upbeat classic tune.
- Waltz: Practice rhythmic 1-2-3 counting; focus on posture and frame.
Longevity Diet: Anti-Inflammatory Foods + Avoidance of Disease-Causing Fare
Van Dyke understands longevity hinges on diet quality and stays fueled by nutrient-dense eats. Blueberries and apples are daily staples thanks to their fiber, vitamin C, and antioxidant content. He also stirs turmeric into smoothies, capitalizing on the root‘s robust anti-inflammatory effects.
These food choices reflect scientific dietary advice for increased lifespan. The MIND diet, created by researchers at Rush University, focuses on brain-healthy foods like leafy greens, nuts, beans, whole grains, fish, poultry, berries, and olive oil. Studies show following this diet may lower Alzheimer‘s risk by over 50%.
Equally important is limiting disease-promoting fare. Van Dyke steers clear of red meat and alcohol, both tied to higher risk of cardiovascular disease per the American Heart Association. He avoids fried and salty foods known to contribute to high blood pressure and stroke.
Chronic inflammation is recognized as the root of most age-related diseases, from cancer to arthritis. Flood your diet with naturally anti-inflammatory foods to prolong vitality. Here is a sample menu:
Breakfast: Avocado toast on sprouted grain bread, berries, turmeric milk
Lunch: Mediterranean salad with olive oil vinagrette
Dinner: Baked salmon, wild rice, roasted Brussels sprouts
Snack: Apple slices with almond butter, CBD infused tea
Foods known to tamp inflammation include leafy greens, berries, citrus fruits, fatty fish, olive oil, turmeric, ginger, bone broth, nuts, flaxseed. Limit processed carbs, fried foods, red and processed meats which fuel inflammation.
Assemble your plate with wholesome anti-inflammatory foods to nourish a long, vibrant life. Be judicious about sweets, processed carbs and meat, and foods doused with grease, salt and preservatives. Your taste buds and biomarkers will thank you!
Cultivate a Positive Mindset
A lesser known component of Van Dyke‘s vitality formula is his cheerful outlook on life. He acknowledges the physical toll of advancing age, but refuses to be defeated by temporary setbacks or infirmities. This resilience and optimism may contribute more to healthy aging than any other factor.
According to Stanford psychologist Laura Carstensen, author of A Long Bright Future, centenarians share a signature mental habit: focusing on the positive. Rather than dwelling on decline, they concentrate on making the most of current circumstances to find purpose and joy.
Van Dyke nurtures positive thinking through simple daily rituals—like morning smoothies—to kickstart his day on the right foot. He also stresses the importance of pursuing passions, saying, “I think the best is yet to come because I‘m doing what I love to do, I‘m dancing and singing!”
For Van Dyke, career accomplishments and artistic endeavors keep his spirit feeling ageless. “All the awards are wonderful. But I attribute all my success to this wonderful, wonderful life that I’ve had in this business,” he says. “If I can still be dancing at this age, you’ve got to keep moving, you know!”
You can safeguard your own longevity prospects with conscious positivity and purpose. Set meaningful goals, foster community connections, and practice gratitude. Do activities that spark curiosity and contentment, much like Van Dyke‘s lifelong dance passion.
Here are three simple ways I‘ve successfully cultivated optimism:
- Start a daily journal listing things I‘m grateful for
- Schedule activities I look forward to like dance class or volunteering
- Remind myself of passed hurdles during moments of pain
Staying upbeat also requires self-compassion on difficult days. Accept pain and fatigue as part of the aging cycle rather than judging yourself. As Van Dyke notes, "You have moments when you say ‘I don’t want to do this anymore‘, but they don’t last too long."
The path isn‘t always easy, but consciously focusing on the bright side will help you feel ageless, too. After all, 97 years young Van Dyke maintains, "I think the best is yet to come." We should all embrace that hopeful spark!