Navy veteran shares fitness tips for aging after setting world record

A US Navy veteran who broke seven world records says the key to staying strong and healthy as he ages is consistency, recovery and smart training.

At 38, Mike McCastle, a performance coach from Las Vegas, recently took on one of his most demanding challenges: lunge walking more than four miles through the salt flats of Bonneville, Utah.

He set two world records in the process, but for McCastle the meaning was much deeper.

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“Every step was a lesson for (my son) about courage, purpose and finishing what you start. Pain became information, not an enemy,” McCastle told Fox News Digital.

The veteran’s emphasis on movement and recovery comes from his experience. During his time in the Navy, McCastle underwent several knee surgeries that ended his military career.

McCastle is photographed crossing the salt flats of Bonneville, Utah, which allowed him to set two world records. (SWNS)

He started his decade-long 12 Labors Project, a series of extreme endurance challenges, to raise awareness for causes such as Parkinson’s disease, veterans’ mental health and cancer, conditions that affected his late father, McCastle told SWNS.

The veteran’s journey from injury to endurance taught him what builds lasting health and strength, he said. Below, he shares his best tips for staying fit and resilient at any age.

#1: Start small

McCastle said the biggest mistake people make when starting a fitness journey is trying to do too much, too soon, noting that “consistency is the real driver of transformation.”

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“Start where your feet are. Take a 10- to 15-minute walk every day. Do a few push-ups. Drink more water,” he recommended.

According to McCastle, real progress comes from stacking simple, consistent actions.

McCastle said the biggest mistake people make when starting a fitness journey is trying to do too much, too soon, noting that “consistency is the real driver of transformation.” (SWNS; iStock)

#2: Don’t Skip Strength Training

While cardio and strength training are important, McCastle says building and maintaining muscle becomes especially essential as we age.

“Muscle mass is protective: it improves balance, joint stability, bone density and metabolic health,” he told Fox News Digital. “Cardio is great for heart and lung function, but strength training is what helps you stay independent, capable, and injury-resistant as you age.”

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He recommends lifting two to three days a week and walking every day.

No. 3: Make movement a lifestyle, not an event

McCastle, who trains five to six days a week, suggests building a foundation of movement that you enjoy.

His strength training focuses on full-body movements combined with conditioning work, such as short sprints, weighted hikes, or zone 2 cardio, a low-to-moderate intensity exercise that keeps the heart rate between 60 and 70 percent of its maximum.

McCastle (not pictured) recommends incorporating daily walks into your exercise routine. (iStock)

McCastle also focuses on his mobility with his hips, ankles and thoracic spine. Even on his days off, he makes it a priority to go for walks with his son.

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#4: Make recovery a requirement

After years of pushing his body to take on challenges, McCastle discovered that recovery was an essential part of training.

“Sleep, hydration and mobility are just as important as training,” he told Fox News Digital.

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His recovery process includes mobility work, contrast therapy, long walks and lots of sleep. He also focuses on mental recovery through activities like journaling and spending time with his son.

“Recover with as much intention as you train,” he advised.

#5: Keep your diet simple

When it comes to nutrition, McCastle says consistency beats perfection. His approach is built around whole food, balance and consistency.

“I keep it simple: whole foods, protein at every meal, and enough calories to fuel training and recovery. Lots of water. Minimal processed sugar,” he said.

McCastle prioritizes whole foods, especially protein, and makes sure to stick to her daily calorie intake to fuel her body. (iStock)

McCastle avoids strict diets and instead focuses on habits that last. “I’m not dogmatic: what matters is something you can stick to.”

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For those who want to add supplements to their diet, he suggests electrolytes, creatine, omega-3, vitamin D, collagen protein, and greens powder.

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Overall, McCastle focuses on maintaining healthy habits, being consistent, and acting with purpose.

“Longevity is the goal,” he said. “Strength is not in breaking, but in building something that lasts.”