UNM sports physician Chris McGrew sets an example for his patients.
He treats people from ages 7 to 70 who want to stay active.
On his 50th birthday, McGrew ran Florida's Grayton Beach Seaside Half Marathon with no advance preparation, finishing in sixth place for his age group and 77th overall.
It was a running family joke that McGrew could pack for a Florida beach vacation in half an hour.
So, his family tested him the day before his birthday. McGrew's two daughters woke him up at 4 a.m. and announced that he'd better pack his bags for a 6:15 flight to Florida.
When they arrived, McGrew was surprised to find he'd been entered in the marathon.
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He had been running 20 to 30 miles per week, but he wasn't consciously training, he said.
"I figured if I ran an eight- to 8 1/2-per-mile pace, that'd be reasonable," he said.
But McGrew ran faster than that. He completed the 13-mile race in 1:36.
McGrew credits Florida's low elevation. He said it was nice to go from Albuquerque's high desert to sea level.
"You feel better physiologically," he said.
He said people who want to stay fit should find things they like to do, such as hiking, backpacking, cross-country skiing or swimming.
He said an enjoyable routine becomes a lifelong habit.
"Variety is good," he said. "Mixing things up helps you avoid injuries."
McGrew said people should exercise in moderation - 30 minutes to one hour a day, five or six days a week.
"If you haven't started a program, start simple," he said. "Just walk. There are lots of beautiful places to walk."
For motivation, McGrew said people should take advantage of their surroundings.
"In New Mexico, you've got sunshine and beautiful scenery," he said. "Running in the foothills is fantastic."
McGrew said there's no need to try a fancy diet. Eating a wide variety of food groups with an emphasis on whole grains, fresh fruits and a variety of vegetables is good enough, he said.
"Eat food - not too much, mostly plants - and you'll do well," McGrew said.
While he doesn't race much anymore, McGrew has been running and cycling since his teen years. He said it's a routine he's used to.
He has completed winter quadrathons in Grants and occasionally participates in Run for the Zoo with his daughters.
McGrew said he is considering running a full marathon this fall.
