More than two decades after undergoing gastric bypass surgery, Today show host Al Roker continues to prioritise his health and fitness at age 70.
In a recent interview with People, Roker opened up about the simple yet effective routines that help him stay in shape while enjoying life’s pleasures.
From Surgery to Sustainable Habits
Back in 2002, Al Roker underwent gastric bypass surgery and successfully lost over 100 pounds.
While the surgery was a major turning point, Roker stresses that the real key to maintaining his health has been consistency and discipline.
“There’s no magic bullet,” he said. “You’re still going to have to put in the work.”
Daily Exercise Anchored in Simplicity
Roker begins his mornings with a fitness routine that includes 10 minutes of weight training followed by 20 minutes on the treadmill.
During the warmer seasons, he adds a 30 to 45-minute walk in Central Park to his schedule.
“It’s not so much to bulk up but to keep your bones strong, keep your flexibility, which is important as you age,” he explained.
This dedication allows him to do simple but meaningful things — like carrying his granddaughter with ease.
Still, Roker recognises that physical strength requires upkeep, especially as his granddaughter grows.
“Grampa wants to be able to carry her up and down the stairs,” he said with a smile.
Reaching 10,000 Steps Every Day
Staying active throughout the day is another key element of Roker’s approach.
He has set a personal goal to hit 10,000 steps daily.
To accomplish that, he uses walking desks in both his office and dressing room at 30 Rockefeller Center.
He also makes time to walk around the building during breaks.
“They’re like walking snacks,” Roker said. “You just fit it in.”
Eating Smart Without Deprivation
When it comes to food, Roker doesn’t follow an overly restrictive diet.
His breakfast is usually light and consists of yogurt, granola, and sometimes a banana.
Lunch focuses on protein, and he eats less red meat than he used to.
However, he doesn’t deny himself indulgent favourites like ribeye steak with creamed spinach or baked potato, and an apple crisp with vanilla ice cream.
“Moderation rather than deprivation is better in the long run,” he shared.
“If you deprive yourself of stuff that you like, eventually you’re going to snap and go crazy.”
A Healthy Mindset and Consistent Routine
Roker also checks his weight daily but maintains a relaxed attitude about the number on the scale.
His mantra? “Something is better than nothing.”
“Maybe you’ll be running marathons or entering weightlifting contests,” he said. “But I think most people just want a level of fitness that improves their quality of life.”
“Sometimes you have to push yourself to do the things you need to do.”
Other Stars Embracing Healthy Aging
Roker is not alone in sharing his wellness wisdom.
Celebrities like Dick Van Dyke, Helen Mirren, and Kay McConaughey also credit exercise and mental health as keys to graceful aging.
At 99, Van Dyke works out three times a week and still enjoys life to the fullest.
Helen Mirren, 79, swears by a 12-minute military workout she’s followed for years.
Kay McConaughey, 93, says her stress-free lifestyle has helped her stay youthful and strong.
Final Thoughts
Al Roker’s journey is a testament to what’s possible with consistent effort and a balanced mindset.
More than 20 years after a life-changing surgery, he continues to live vibrantly — staying fit, enjoying his favourite foods, and making room for the moments that matter most.