Al Roker is sharing the secrets to his success when it comes to maintaining his 100-pound weight loss for over 20 years.
The TODAY weatherman and 3rd Hour of TODAY co-host, 70, appeared on the cover of June’s People’s Spring Health issue. He revealed in an exclusive interview with the publication that he makes sure to do four simple things as part of his diet and exercise routine each day.
As the Chief Motivation Officer behind the new Start TODAY wellness app, Al would be the first to tell you he’s not a big believer in deprivation. In fact, Al told People, he still treats himself to his favorite steak, creamed spinach and baked potato dinner. (“And apple crisp with good vanilla ice cream,” Al added.)
Al Roker shared his four best diet and exercise tips in People’s Spring Health issue.Allison Michael Orenstein / People
“Moderation rather than deprivation is better in the long run,” said Al.
Al takes the same approach to exercise. Rather than force himself to endure strenuous workouts, Al’s goal is to do a bit of strength training while keeping moving throughout the day.
“My mantra is, ‘Something is better than nothing,’” he said.
The gains from Al’s sensible wellness philosophy have allowed him to bounce back after a series of health episodes in recent years.
After receiving a prostate cancer diagnosis in 2020, Al had surgery and was declared cancer-free months later. In 2022, he was hospitalized for blood clots and had his gallbladder removed.
“My doctor said if I had not been in the shape I had been, I would most likely not be here today,” said Al.
These are the four simple habits Al practices daily for staying healthy and maintaining his weight loss.
Al Starts Every Day with 10 Minutes of Weight Training
Al, who has maintained his 100-pound weight loss since having gastric bypass surgery in 2001, starts every morning with 10 minutes of a weight training routine from the Start TODAY app.
“It’s not so much to bulk up, but to keep your bones strong, keep your flexibility, which is important as you age,” he said.
Al told People that, right now, he can pick up his adorable 2-year old granddaughter Sky. “But you know, in a couple of years she’s going to be a bigger load. So ‘Grampa’ wants to be able to carry her up and down the stairs,” he said.
The Start TODAY app is filled with programs designed to help you stay strong and mobile. This 31-Day Strength-Training Program builds muscle mass and bone density as we age, and this 2-Week Core Series was created by a physical therapist to improve balance and reduce back pain.
He Aims to Walk 10,000 Steps a Day
Al follows his weight training session each morning with 20 minutes of walking on a treadmill. On warmer days, he likes to walk for 30 to 45 minutes around Central Park, he said.
His goal of 10,000 steps each day isn’t a “benchmark” as much as it’s a realistic goal that’s achievable and easy to remember. “I like the number, and it feels good when I hit it,” he said.
Make it easier to get your steps in with Al as your walking buddy! Check out one of these fun, inspirational walking podcasts from Al:
He Includes ‘Walking Snacks’ Throughout the Day
Al breaks up the work day with shorter walks inside 30 Rockefeller Center in New York City, the home of TODAY’s Studio 1A.
Al gets steps in by using his walking desks inside his office and dressing room and he also does loops inside the building.
He’s given these shorter sprints for steps an adorable nickname: walking snacks. “You just fit it in,” he explained.
He Eats the Same Breakfast Every Day — and Cooks His Own Meals
Al also likes to stay consistent when it comes to breakfast. His first meal of the day always includes yogurt, granola and often a banana. He’s also all about convenience, prepping his High-Protein Egg Bites ahead of time for a grab-and-go morning meal.
The beloved TV personality, who’s penned several cookbooks of his own, switches things up at dinner time, but he always opts to make meals that are healthy and flavorful.
That means lots of pan-searing and roasting using nutritious olive oil. “Any vegetable is better roasted,” said Al.
He’s also a fan of sheet-pan dinners using chicken and fish. “Chicken thighs are probably my go-tos,” he said. Try his method with this Sheet-Pan Honey-Chile Chicken with Corn, Zucchini and Peppers.
