Elaine LaLanne is spending the days since her 100th birthday with the same healthy habits she’s been cultivating for decades: exercising every day and eating a nutritious diet.

She starts each morning with abdominal exercises, leg lifts and and pushups, noting she’s “very strong in the core.”

The widow of famed fitness guru Jack LaLanne credits her husband for turning her life around. He hosted the first TV exercise show starting in the 1950s and has been called the “father of the modern fitness movement.”

She recalls initially dismissing him as “this muscle man” when they first met in 1951 — LaLanne booked him to perform pushups during a TV program she was producing — but becoming intrigued by his healthy lifestyle.

“I wouldn’t be here today if I hadn’t met Jack LaLanne. I was always eating chocolate donuts and smoking cigarettes and eating candy bars for lunch,” the centenarian, who lives in California, tells TODAY.com.

“He told me, ‘You should be eating apples and bananas and oranges.’ I said, ‘Are you kidding?’ Then I changed my tune, and I’ve been a convert ever since. I know that’s why I lived to be 100.”

She stopped smoking, started eating healthier and began exercising. The couple married in 1959. She says most women didn’t work out in those days, but the “The Jack LaLanne Show” got many female viewers interested in exercise.

Elaine LaLanne was a regular part of the program, and became an author and public speaker, touting the benefits of exercise and good nutrition and earning the nickname “The first lady of fitness.”

She was married to Jack LaLanne until his death at 96 in 2011.

The Health & Fitness Association inducted the couple into its Hall of Fame in March.

Here are Elaine LaLanne’s simple tips for living a long and healthy life:

Exercise Every Day

The centenarian has been exercising daily for most of her life.

At 100, before LaLanne gets out of bed, she still does 20 “jackknife” ab exercises every day, a routine she’s followed for years. The core workout involves starting in a lying position, then lifting the torso and legs at the same time, ending up in a V-shaped position.

She also does leg lifts and other leg exercises while lying down, then gets up to do pushups against a wall or sink.

When LaLanne was younger, she used to be able to do 50 full-body pushups. She also worked out with weights and used a treadmill. Her workout sessions usually lasted 30 minutes.

Swimming was another favorite form of exercise. “Jack said swimming is probably one of the best all over exercises one can do,” she notes. Swimming is one of the best sports for a long healthy life, studies confirm.

Eat a Healthy Diet

LaLanne doesn’t follow any particular eating plan, like the Mediterranean diet or a low-carb diet. She calls her approach “just plain old watching what you want to put in your mouth.”

When you eat, ask yourself: “What is this going to do for me?” she advises.

Her typical breakfast might be yogurt mixed with protein powder and topped with blueberries, strawberries and other fruit. She’s never been a coffee drinker, so she prefers to have a cup of cocoa. Cocoa has antioxidant properties, enhances cognition and boosts positive mood, studies have found.

For dinner, she loves to eat salmon or chicken, but otherwise doesn’t consume a lot of meat. The rest of her plate is filled with a lot of vegetables, plus rice or potatoes.

“I love potatoes. I grew up in the Midwest, and I’m still a potato lover,” she says. “It’s just simple, simple things. I eat like most people.”

She eats just enough so that her stomach is full without overindulging.

Live Life in Moderation

Her husband was extremely disciplined and didn’t eat dessert, opting for fruit and figs to satisfy any sugar cravings.

She followed suit and didn’t have any cake or ice cream for decades, but then rebelled.

“I said, ‘Jack, I’m 80 years old, and if I want a piece of cake, I want to have a piece of cake,’” she recalled.

“One candy bar is not going to kill you. … When you overindulge, that’s the downfall. And if you just have a little of this, a little of that, it’s not going to kill you. That’s what I believe.”

She has the same approach to alcohol, enjoying an occasional glass of wine.

Be Consistent

Jack LaLanne said, “It’s not what you do some of the time that counts. It’s what you do most of the time,” his wife points out.

She sums up her own philosophy as the acronym ARCH.

• A for attitude.
• R for resistance — “If you resist that muscle, it’s going to work for you. If you resist the food that’s undermining your health, you’re going to be healthier,” she says.
• C for consistency.
• H for harmony.

Think Positive

“I’m a very positive person, and I don’t let anything bother me,” LaLanne says.

“If people could get rid of negativity, they would be a lot happier.”

Her husband encouraged that mindset, always reminding the family, “We do not talk negative in this house,” she recalls. He was also a believer in visualizing a positive outcome before it happened.

Accept and Persevere

When LaLanne’s 21-year-old daughter died in a car accident, she got through the tragedy by telling herself she couldn’t change things, so she had to accept what had happened.

“Just before I turned 100, I was thinking, how can I sum this whole thing up in all my life? I thought about my acceptance,” LaLanne says.

“Through my life, I’ve accepted what I’m handed, and then I persevere. … Those two things are my mantra.”

She’s still applying that mantra today as she deals with macular degeneration that’s caused her to lose sight in one eye. LaLanne accepts her worsening vision but looks for ways to work around it. She can still see her computer screen and keep writing, so she perseveres.

Children and youth with autism and intellectual disabilities are statistically the least likely to meet physical activity guidelines.

“It isn’t because of the individual,” said Connor Murphy, fourth-year kinesiology student in the Faculty of Health Sciences. “These kids are not any less capable than anyone else, it’s because of systemic barriers that they aren’t receiving the benefits of exercise.”  

Youth with disabilities often face higher barriers to entry, whether that be higher costs or an inaccessible environment. Murphy is helping to break down these very roadblocks.

In September 2025, Murphy began a practicum with GoodLife Kids Foundation, a charitable organization founded in 1998 that supports children and youth with autism and intellectual disabilities through physical activity and fitness.  

The foundation’s MOVE program offers free virtual and in-person classes across Canada. 

“MOVE Coaches are certified fitness professionals who receive specialized training, equipping them with the skills and knowledge needed to lead inclusive, engaging and impactful classes for participants,” said Kyla Crocker, director of the MOVE program.    

Classes are made up of warm-up movements, exercise circuits, games, dance breaks and cool-down mindfulness activities.

But before Murphy started his placement, there was no formal exercise circuit programming tool included.

“Coaches would have to pick their own exercise moves throughout the class, which became quite repetitive.”   

He set out to create the first Exercise Resource Circuit Guide, a tool that supports coaches with programming specifically tailored for youth with autism and intellectual disabilities. The guide introduces a series of science-backed movements to better support participants. Diving into research, and using the training principles learned throughout his bachelor of science in kinesiology, Murphy created a guide that would specifically support youth participants and their needs.  

“I did a lot of research on what would work for this population. Stability, balance, and jumping exercises have very profound motor benefits for youth with disabilities. Ball sports can also play a big role in improving executive function.”  

Experiential learning drives impact

Using research to build unique plans that would help youth benefit not only physically, but cognitively, was important for Murphy.  

“Now, coaches can use an evidence-based tool to support them in planning their classes. These circuits are built with variety and promote better participation,” he said.  

Debuting this year within the MOVE program, the Exercise Circuit Guide will have an impact beyond Murphy’s placement – a resource that Crocker recognizes as a legacy tool.  

“Connor should be really proud of the impact he’s leaving behind. It speaks to the contribution Western students have continuously made during their time with us.” – Kyla Crocker, director of GoodLife Kids Foundation MOVE program

As the third student from Western to complete a placement with the foundation, Crocker can attest to the power of hands-on, integrative learning opportunities like these.

“We strive to embody a quote from Ben Franklin, ‘Tell me and I forget, teach me and I may remember, involve me and I learn,’” she said. 

Experiential learning is built into the Faculty of Health Sciences student experience, from opportunities in practicums and internships, to active labs and and community-engaged learning. With over 150 employer partners including the GoodLife Kids Foundation, and over 650 undergraduate students placed since 2023, students receive a deep understanding of their field before embarking on their careers.  

And Murphy himself cites the power of involvement. Having participated in MOVE classes to support coaches, interact with youth and test his own circuit guide before the program-wide launch, he said it’s an experience he will never forget.  

“They call it the MOVE magic – there’s honestly nothing else like it. The first time I saw the smiles on these kids’ faces and the way they were interacting with the coaches was just incredible.”  

Power of movement fosters inclusion

After his time spent in MOVE classes, seeing the impact his resources could have, Murphy’s view on health care shifted.

“It opened my eyes to the disparities not just in sport, but all physical activity. I know this placement is going to impact how I deliver my care as a future clinical professional, to be more inclusive and focused on marginalized populations,” he said.  

Gaining a deeper understanding of the power of movement through community building is something Crocker hopes all practicum students will take away from the purpose-driven organization, no matter the health–care profession they choose.   

“Knowing that my work is going to have a lasting impact, and serve as a foundation for future programs, is a really good feeling,” Murphy said. “I have a lot of pride in the work I put in.”   

Murphy’s Exercise Circuit Guide will be available to all MOVE coaches in 2026, with some classes implementing the guide as early as this month. On April 13, the foundation will be launching the MOVE Program in five more GoodLife Fitness locations across Canada, including London, Ont.’s very first in-person MOVE class. Registration is open now for youth ages 12 to 21.  

Learn more about how Western is preparing future leaders and global citizens.