• Tom Simek got back into shape at age 59 after being diagnosed with osteoporosis and high cholesterol.
• Now 72, he competed on “American Ninja Warrior” and won medals at the National Senior Games.
• Getting in shape has improved his life in many ways, including giving him purpose.

At 59 years old, Tom Simek was not in good shape.

The retired Santa Fe-based construction contractor had spent his professional life prioritizing his family and business over his health. After being diagnosed osteoporosisof high cholesterol and sleep apnea 13 years ago, he decided to prepare lifestyle changeshe told Business Insider.

Simek made small changes at first: he stopped working on weekends, ate healthier and started exercising daily.

“It was gradual,” he said. He first started walking, then incorporated bodyweight exercises such as push-ups, sit-ups, dips and jumping jacks.

“And then I discovered a sport that I loved to do: athletics,” he said.

Now 72, Simek twice participated in the television competition “American Ninja Warrior,” sponsored by Senior planet, a program that encourages older people to exercise, and trains for about an hour every day. Some days he spends an hour taking boot camp classes at his daughter’s fitness club, while other days he does short sprints and weights at his home gym.

In 2012, Simek participated in his first National Senior Gamesa state and national competition for athletes over 50 years old. Every year since then, he has competed in the long jump and the 50-meter, 100-meter, and 200-meter sprints, regularly winning medals for his state, New Mexico.

Simek shared four ways get in shape improved his quality of life.

1) A sense of purpose

Athletics became Simek’s passion. “And if you’re passionate about something, then you look forward to your workouts to improve. It gives me a reason to wake up in the morning,” he said.

Encouraged by his 12-year-old granddaughter, he also continues his training for “American Ninja Warrior,” on which he appeared in 2019 and 2022, in case he chooses to compete in future seasons. He does bodyweight exercises like pull-ups to maintain his strength, does gymnastics and works on his balance.

Having a goal to achieve has been associated with longevity in many studies. In a 2019 study by researchers at the University of Michigan, American adults over the age of 50 who had a strong sense of purpose were less likely to die within four years.

2) Make new friends

Simek likes that sport allows him to meet lots of new people. During athletics competitions, “the younger ones come up to me because they see my age and say ‘you inspire us,'” he said.

And he made friends across the country at the Senior Games. “I think it’s very important over the last few years to stay in touch with people,” he said.

A 2023 study found that older adults who had more social interactions were likely to live longer than those who were more isolated.

3) Better mobility

Because he is fit and mobile, Simek can do activities with his grandchildren, whether it is playing games or competing in athletics alongside his granddaughter. It’s especially important to him because he wants to show her the importance of an active and fit lifestyle as she grows up, he said.

Mobility in old age is an indicator of a longer life. A 2017 study published in BMC Health Services Research on 1,005 people aged 65 and older still living at home, found that the longer it took participants to leave a chair, the greater their risk of dying over the next 11.8 years was big.

4) Sleep better

“When you’re fit, your mind works better and you sleep better,” Simek said.

In a 2021 study published in Experimental Gerontology, people over the age of 65 who were more physically fit, meaning able to perform more actions like standing while sitting and doing squats biceps, were more likely to have better health-related quality of life. life.

And research shows that being physically active is linked to better sleep quality, according to to Dr. Charlene Gamaldo, medical director of the Johns Hopkins Center for Sleep.