‘I'm 53-Years-Old With Six-Pack Abs—Here's My Exact Weekly Workout Routine'
Walter Gjergja has always been active. As a teen and young adult, he practiced martial arts, competing at an elite level. But in his 30s, he noticed that his performance was stalling, despite a dedicated training schedule.'In your 30s, speed, power and flexibility start declining slightly and then in your 40s, there's a substantial change in metabolism and recovery,' Gjergja says, adding that he experienced these changes first-hand as he moved through his 40s and into his 50s.Gjergja explains that he has seen many people in their 50s de-prioritize fitness, assuming they just can't be as active anymore. He didn't want to do that. But he also knew that he couldn't keep working out the way he used to in his 20s. Here, he shares what his workout routine is now and how he's using AI to help others achieve their health goals.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
'I'm 53-Years-Old With a Six-Pack—Here's My Weekly Workout Routine'
Before seeing what Gjergja's workout routine is, it's important to know that just because this routine works for him, it's not for everyone. Gjergja spends 1.5 hours working out every day, which he says is too intense for those who aren't used to being as active. 'Start where you are and work up from there,' he recommends.As mentioned, Gjergja works out an hour and a half every day—that is, unless something organically comes up. 'I don't build days off into my workout schedule because I find that they happen naturally because life happens,' he says. 'Family plans come up, traveling…So I just always have the intention of working out every day and my days off happen as life unfolds.'Gjergja structures his workouts into three sections: cardio, strength training, and mobility and flexibility. They aren't always the same length, but he says he hits every area each day.Related:
Cardio
Typically, Gjergja does 45 minutes of cardio a day. 'Cardio fitness is important for daily activities, like being able to chase your kids or grandkids around,' he says. Often, Gjergja says he'll get his cardio in by going on a 45-minute run.On top of his 45-minute cardio workout, Gjergja shares that he tries to work as much movement into his day as possible, which serves as smaller bursts of cardio. This can look like, for example, taking the stairs instead of the elevator or parking a block away from somewhere he needs to go.Related:
Strength training
Since Gjergja does some form of strength training every single day, he varies how he does it to prevent overworking his muscles. For example, he says that on Mondays, he does pushing exercises, like bench presses, overhead presses and dumbbell lateral raises. The next day, he'll do pulling exercises, like pull-ups, bicep curls and deadlifts. The day after that, he'll focus on core strength. Then, the cycle repeats. 'I push every rep until I'm close to failure on the last rep,' he explains.Related:
Mobility and flexibility
This is the part of fitness that Gjergja says many people neglect, but it's increasingly important with age. 'When we are kids, we have a lot of flexibility. Think about how a baby can put their foot in their mouth. But with age, we become more rigid and stiff. That's why flexibility exercises are so important,' he explains. Related:
How He's Using AI To Help Others Achieve Their Health Goals
As a former athlete, Gjergja knows more than the average person about fitness. He also studied exercise physiology at Stanford University and is a Shaolin Master, trained at a temple in China. With the help of technology developers, he created Zing Coach, an app that uses AI to help people reach their fitness goals.He explains that Zing Coach creates a personalized training program based on the individual's current health, what their goals are and how they prefer to be motivated. (For some people, it's all tough love, but others prefer gentle encouragement.)
One way Gjergja says that people can track their progress is through the app's virtual body composition scan. 'This is more accurate than using a scale because you can be losing fat, but gaining muscle,' he explains.The app can also measure flexibility. 'You put the screen far enough away where it can see your whole body and then move through some guided exercises. From there, it will tell you what you can do to improve flexibility and feel better in your body,' he says.
Nutrition advice is also a cornerstone of the app. Users can take photos of their meals and the app can estimate what the nutrient and calorie content is, then offer recommendations related to their health goals.
'I primarily use Zing to track my workouts and progress,' Gjergja says, explaining how he uses it himself.
His Advice for Getting Fit After 50
If you are 50 or older and want to start being more active but aren't sure how to get started, Gjergja recommends starting small. 'Maybe it's just moving your body for 15 or 20 minutes a day and gradually working up from there,' he says.Instead of focusing on aesthetics, Gjergja says to think about how you want to feel. 'Instead of focusing on wanting six-pack abs, more muscle-toned arms or wanting to weigh less, focus on wanting to feel more energized so you can go hiking with your spouse or play with your kids, for example. Aesthetics and fitness are not the same. If you prioritize feeling more fit, the aesthetics will come anyway,' he explains.
Gjergja also reiterates the importance of moving throughout the day (not just sitting around all day and then heading to the gym for a strenuous workout) and also prioritizing eating nutrient-rich foods.
'A workout at the end of the day doesn't make up for spending the rest of the day sitting,' Gjergja says. One way that he says can help with working more movement into your day is spending 60 seconds every hour doing one type of exercise, such as squats or push-ups. Over the course of the day, these mini workouts add up!
Most importantly, he says to just get started. Start small, but start today. Over time, you may be amazed to see how far you come.
Up Next:'I'm 53-Years-Old With Six-Pack Abs—Here's My Exact Weekly Workout Routine' first appeared on Parade on Jul 26, 2025
This story was originally reported by Parade on Jul 26, 2025, where it first appeared.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 hours ago
- Yahoo
Forget push-ups — according to a scientist, these are the only two upper-body exercises you'll ever need
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're looking to build your upper body, it turns out endless push-ups might not be the best way to go. According to Coach Pak Androulakis-Korakakis (who goes by Dr Pak), a Sports Scientist, researcher, and coach who specializes in the science of strength training, you only need two exercises to build your upper body. Read on to find out more. As a reminder, if you're new to exercise or you're returning to exercise following an injury or pregnancy, it's always a good idea to seek advice from a professional before taking on a new workout routine. What are the exercises? 'These two exercises are like the squat and deadlift for your upper body,' says Dr. Pak but unlike squats and deadlifts, you don't need tons of equipment — you can do both efficiently using just your body weight. The exercises in question? Chin-ups and dips. Here's how to do both exercises: Chin-ups To do a chin-up, you'll need a pull-up bar of some sort. These can be found in most gyms, but also in local parks for free. Dr. Pak says chin-ups are one of the simplest ways to get a bigger back and biceps — in fact, they target your chest, front delts, triceps, biceps and lats. He recommends going into a full stretch on the way down from your chin-up, keeping your muscles under tension for longer. Work until failure, and if you can do 15 reps easily, think about adding weight to the exercise, using a weighted belt or weighted vest. Here's how to do a chin-up with good form: Although chin-ups and pull-ups look similar, there's one major difference; the way you grip the bar. To perform a chin-up, you'll need to hold the bar with your palms facing you. Grab the bar with an underhand grip, with your hands shoulder-width apart. Keep your body in a straight line with your core engaged, and pull yourself up until your chin is above the bar. Hold this position for a moment, then lower back to the starting position. If you want to build up to an unaided chin-up, you can use resistance bands for support. Loop the band around the bar and place your knees into the band before starting the chin-up. As you develop strength, you can reduce the band's thickness to increase the intensity. Check out the best resistance bands for your workouts here. Dips The next exercise to try is dips, which work the chest, triceps, and front delts. You'll need a set of dip bars for this exercise, but again, these are super common and you'll find them in most gyms. Dr. Pak recommends going as low as you can comfortably go at the bottom of the movement, keeping your elbows close to your body, and your torso leaning slightly forward. Again, if these are too easy, you can always add weight with a best or vest, but for most people, you'll get a serious upper body workout using just your bodyweight. Here's how to do dips using a dip bar: Raise yourself onto two dip bars with straight arms Lower your body down to the ground, bending at the elbow. If you can keep going until your shoulders are lower than your elbows. Push into the bar, and lift your body up until you're back in your starting position, with your arms straight. What's the workout? Dr. Pak recommends doing these two exercises, plus a few sets of lateral raises, using a set of the best adjustable dumbbells, to work your entire upper body. Alternatively, use the two exercises above for an equipment-free workout, and do them as a superset. A superset in strength training means doing two exercises back-to-back with minimal or no rest in between. You'll often target opposing muscle groups, for example, your chest, followed by your back. Supersets are great if you're short on time. Here's Dr. Pak's upper body superset: Do a set of chin-ups to failure Rest for 10-20 seconds Do a set of dips to failure Rest for a couple of minutes Repeat four times, twice a week Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget pull-ups — you only need 5 moves and a pair of dumbbells to build upper body strength and improve your posture Ditch the gym! This 5-move strength workout sculpts upper body muscle with just a pair of dumbbells Build a stronger back and bigger biceps with this 20-minute dumbbell workout — no pull-ups needed
Yahoo
3 hours ago
- Yahoo
How running for 75 minutes a week could help you live longer — and feel younger
When you buy through links on our articles, Future and its syndication partners may earn a commission. It's no secret that regular exercise is good for your health, but new research has uncovered a fascinating link between running and biological aging. In a study of over 4,400 U.S. adults, researchers found that those who jogged or ran for at least 75 minutes per week had significantly longer leukocyte telomeres. That might sound like something out of a science textbook, but it's really just a fancy way of saying your cells look younger on the inside. Telomeres sit at the ends of your chromosomes and act like little caps that protect your DNA. The longer they are, the better off you tend to be when it comes to aging. If you're looking to get started or find the right shoes for your runs, check out our guide to the best running shoes for every type of runner. This Brooks sneaker offers excellent comfort and support for everyday runs. The 27% saving applies to the women's model, but you'll find the same deal on the men's version as well. Just double-check that your size and favorite color are included in the offer before Deal The magic number is 75 minutes a week The study used data from the National Health and Nutrition Examination Survey and grouped people into three categories based on how much they ran each week. Only those who hit 75 minutes or more saw significant benefits to their telomere length, even after researchers controlled for differences in age, lifestyle, and medical history. In fact, the difference was big enough to suggest runners could be roughly 12 years biologically younger than those who don't run regularly. People who ran less than that? Well, they pretty much looked the same as the non-runners. While the results are compelling, it's worth being cautious. The results come from a single snapshot in time and rely on people accurately reporting their exercise, which can sometimes be optimistic. Still, the message is clear and encouraging: making running a regular habit might just be one of the simplest ways to help your cells stay spry. How to make it work for you The best part is that 75 minutes per week breaks down to just over 10 minutes (and 43 seconds if we are being pernickety) a day. That's a realistic goal for many people. If you're just getting started, try alternating walking and running using a beginner-friendly approach like Jeffing. This run-walk method can help you build endurance while easing the impact on your joints. Our fitness editor Jane swapped running for 'Jeffing' for a week and found it surprisingly enjoyable. And if running isn't your thing, other vigorous activities like swimming, cycling, or cardio workouts could offer similar benefits. Whichever route you choose, the science is stacking up in favor of getting your heart rate up. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget the sauna — soaking in a hot tub could be better for your health, says new study No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs Fibermaxxing is the latest gut health trend, but does it really work?
Yahoo
3 hours ago
- Yahoo
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension originally appeared on Parade. When you think of cardiovascular health issues, your mind may drift to hospitals, life-saving visits to the emergency room and medications. Hospitals and medications can save lives and help people manage their heart health. However, other habits can also play a significant role in supporting your overall health, including lowering blood want people to understand that small, healthy choices add up. A recent American Heart Association report found that cardiovascular disease remains the top killer of U.S. adults. However, the organization highlighted the increase in people living with hypertension as a reason for this dubious distinction. Diet is one risk factor for high blood pressure—and heart disease in general—that people have control over. "Maintaining a healthy diet can go a long way towards helping to control your blood pressure," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical does a blood pressure-friendly diet look like? Cardiologists and dietitians agree that it often includes one vegetable that can help people lower hypertension. They share the vegetable, ways to enjoy it and alternatives. 🩺 💊 Eating More of This Vegetable Can Help You Lower Blood Pressure, Cardiologists and RDs Agree Want to lower hypertension ASAP? Fill your cart with spinach during your next trip to the grocery store. "Spinach can help to lower blood pressure through a few different mechanisms," Dr. Chen says. "The relatively high nitrate content in spinach can increase nitric oxide levels in the body, relaxing your blood vessels."Also? Move over, bananas. Spinach is also a rich source of potassium, which matters for heart health. "Potassium is a mineral that helps balance sodium levels in the body by helping relax blood vessel walls," explains , a registered dietitian with Top Nutrition Coaching. "This can help ease pressure on the cardiovascular system."A 2023 Nutrients study suggested that eating leafy green vegetables, including spinach, may help people lower their blood pressure. Importantly, spinach isn't the only leafy green vegetable in the produce aisle, nor is it such a superfood that eating it will guarantee that your blood pressure lowers and stays in a healthy range. One cardiology dietitian stresses that no food belongs on that kind of lofty pedestal. "No single food can improve blood pressure on its own," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of "Instead, considering your overall dietary pattern, and the foods and pairings you include, is essential for supporting blood pressure and heart health."However, Routhenstein agrees with Dr. Chen and Garcia-Benson—the nitrate and potassium content in spinach provides a double whammy that makes it an excellent choice for people aiming to keep their blood pressure in How Much Spinach Do You Need To Eat To Lower Blood Pressure? There isn't a specific dosage of spinach to eat if you want to lower blood pressure, explains Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company. However, Dr. Kalra points to data suggesting that consuming about 350 to 400 milligrams of nitrate can benefit the heart."This aligns with the DASH diet, which recommends at least four servings of vegetables per day," Dr. Kalra explains. If adding milligrams of nitrates sounds too stressful, Routhenstein has a way to simplify your spinach intake. "Consuming about one to two cups of raw spinach or a half or full cup of cooked spinach four to five times a week can help you reap these benefits," she loves working spinach into soups, sandwiches and salads with tomatoes. Garcia-Benson enjoys spinach: Tossed into burrito bowls Sautéed with eggs, mushrooms and other veggies in the morning Blended into smoothies ("You won't taste it!" she reveals.) Related: Alternatives to Spinach That Can Lower Blood Pressure If hiding spinach in your smoothie doesn't sound appetizing, rest assured, there are other ways to get your fix of heart-healthy veggies. In the leafy-green family, Garcia-Benson reports that: Kale is nutrient-dense and easy to use, cooked or raw Swiss chard is packed with potassium and magnesium Arugula is mild and nitrate-rich like spinach "It's not just about spinach—getting vegetables in daily, ideally with most meals, is supportive of healthy blood pressure levels," Garcia-Benson says. "If you want to use spinach every day, go for it. However, rotating your greens week to week can help reduce food waste and keep things interesting."Speaking of which, variety is more than the spice of life. Eating an array of colorful foods (AKA the rainbow) is also vital to ensuring that you're getting the vitamins and minerals your heart needs to thrive. She also recommends: Beets, which are also high in nitrates, can help relax blood vessels and boost circulation Sweet potatoes are rich in potassium, fiber and magnesium, balancing fluids and sodium Avocados, which are packed with potassium, magnesium and heart-health fats that assist with blood pressure regulation Strawberries and blueberries that are loaded with antioxidants, reducing inflammation and supporting blood pressure function Bananas—OK, maybe don't move over just yet. "These are one of the most potassium-rich fruits, supporting sodium regulation and healthy hearts," Garcia-Benson says. Garcia-Benson isn't a fan of "eat this, not that" advice, even when it comes to blood pressure. "Rather than focusing on restriction, I encourage people to prioritize adding nutrient-dense foods to their plate," she says. "That naturally pushes out some of the higher-sodium, added-sugar, or high-saturated-fat foods without being overly rigid. Still, she concedes it's important to be mindful of a few components when choosing meals, including limiting: Highly processed foods Fried foods Sugary drinks and sweets Cured meats and snack foods that can add sneaky high amounts of salt Related: Other Tips To Support Blood Pressure Diet is a critical way to lower blood pressure and prevent hypertension. However, cardiologists recommend taking a holistic approach. Dr. Chen suggests: Engaging in regular physical activity Maintaining a healthy weight Avoiding alcohol and tobacco Getting enough quality sleep Managing stress That advice might sound simple, but managing blood pressure can feel complicated. Remember, support is available. "If you're concerned about high blood a primary care provider or cardiologist for evaluation and management," shares Dr. Kalra. A registered dietitian can also help you craft a heart-healthy diet—including dishing out delicious ways to enjoy spinach and other vegetables. Up Next:Sources: Heart and Stroke Statistics. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements. Nutrients. Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company Increasing Nitrate-Rich Vegetable Intake Lowers Ambulatory Blood Pressure in (pre)Hypertensive Middle-Aged and Older Adults: A 12-Wk Randomized Controlled Trial. The Journal of Nutrition. Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension first appeared on Parade on Jul 26, 2025 This story was originally reported by Parade on Jul 26, 2025, where it first appeared.
