Gary Player, a Hall of Fame golfer, has secured his place as one of the sport's all-time greats. With nine major championships, including victories at the Masters Tournament, The Open Championship, and The PGA Championship, his professional career is studded with remarkable achievements. Beyond the majors, Player's dominance is evident in his 13 South African Open titles, seven Australia Open wins, and three World Series of Golf victories (1965, 1968, 1972), culminating in over 160 victories worldwide.
His influence extends beyond the golf course. He has engaged with every U.S. president over the past 70 years, received the Presidential Medal of Freedom in 2021, and participated in numerous celebrity tournaments. As a renowned golf course architect, he has designed approximately 400 courses globally, many of which are celebrated among the world's best. Furthermore, he has authored or co-authored 36 books on golf instruction, design, philosophy, motivation, and fitness, established a foundation for young players, and supports various charities through golf events.
Player's global perspective is shaped by his South African roots, his part-time residence in Florida, and his extensive travels. In the 1960s, he traveled with his wife, six children, and their nannies, often needing to win tournaments to cover expenses. This relentless pursuit led him to break records and establish himself as a formidable competitor worldwide.
His extensive travels have earned him the title of the most well-traveled athlete ever.
A Conversation with a Legend
During a breakfast meeting at the GlenArbor Golf Club, Player shared his insights on food, fitness, favorite places, and famous figures. Despite his age, he remains active and engaged, traveling extensively and maintaining a rigorous schedule.
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"That’s amazing,” I replied after he shared his travels plans with me. “Now I know why you are known as the world’s most traveled athlete.”
“Forget the athlete,” he said. “It’s the most traveled person. I travel continuously across the globe.” To do that requires a stamina not many people have without getting sick, he explained.
“The amazing thing is that I’m so healthy today.”
The Pillars of Player's Health and Longevity
Looking more like a man in his 50s or 60s than an octogenarian, I asked him how he stayed so young and fit.
Player attributes his vitality to portion control, a diet that avoids certain foods, and a commitment to exercise, sleep, and mental engagement.
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Diet: Portion Control and Conscious Eating
“Portion control is a big part of it,” he said, adding “the smaller the portion, the better” and a diet that avoids some of his favorite foods, bread, bacon and ice cream among them. He eats just two meals a day, breakfast and lunch, and says the secret to longevity and health is to undereat.
He emphasizes eating only two meals a day, breakfast and lunch, and avoiding overeating. He considers bacon and white bread "poison" and limits his sugar intake, although he admits to enjoying chocolate.
Exercise: A Rigorous Daily Routine
Exercise, sleep and laughter are also a big part of his regimen, as is keeping your mind busy.
“You’ve got to keep your mind sharp and exercise your mind and body,” he shared. “I exercise extremely hard and I‘ve tried to watch what I eat. It’s not easy when you travel. I don’t drink or smoke. I’m doing everything to keep my weight down,” he told me, adding a reference to the 100 race horses he owns. “When they race, they’re the greatest athlete on the planet.”
Player maintains a demanding workout schedule, incorporating strength training, stretching, and core exercises. His routine includes leg presses, sit-ups, treadmill runs, and light weightlifting. He also walks the golf course whenever possible, forgoing the use of a cart.
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“I am in the gym 90 minutes a day,” he says. “I push 300 pounds with my legs, run the treadmill, do 200 sit-ups and exercise my fingers as well - the arthritis wants to get you.
“In my house there’s an ice bath and a warm one for circulation,” he continued. “Footballers think it’s new. I’ve been doing it for 70 years! But exercise is only 30 per cent - diet is the rest. The greatest destroyer of mankind is over-eating. Two meals a day for me and I consider bacon and white bread poison. Sugar is a killer, but I love chocolate - do not judge me, please.
He emphasizes the importance of maintaining physical fitness to combat the effects of aging, noting that even in his late 70s, his golf swing remained largely unchanged.
Mental Fitness: Staying Sharp and Positive
Even with all that discipline, Player insists that mental fitness is just as crucial as physical health. “I sleep nine hours a night. I try not to overeat or have big dinners. You need to be thin to win; fat and you’re on the mat. I don’t drink or smoke.
Player stresses the significance of keeping the mind sharp and engaged. He advocates for continuous learning, setting goals, and maintaining a positive outlook on life.
Sleep and Recovery
Sleep is also a critical component of Player's health regimen. He aims for nine hours of sleep per night, recognizing its importance for recovery and overall well-being.
Player's Four Rules for a Long, Happy, and Healthy Life
Which led Mr. Player to reveal his four rules to live a long, happy and healthy life. 1. Let’s make clear from the start that these are general rules. Of course you should adapt them based on your specific circumstances, but Player points out that obesity is a big problem in the United States - “millions of people die from obesity every year,” he says - and that’s in part because of people’s tendency to over-eat. 2. Again, another general rule that Player himself says shouldn’t be taken too literally: “If you’re someone who exercises a lot you don’t need to exercise twice as much,” he says. But if you know anything about Gary Player you know he’s a huge advocate of working out, hard and often. 3. Laughing, Player says, is just as important as working out and eating healthy. It improves your mental well-being and has legitimate scientific benefits, too. 4. D’aww, who knew one of golf’s greatest-ever players was also such a softy? The fourth and most important key to living a long time is being loving toward yourself and others.
Player's four rules for a long and healthy life are:
- Eat half as much.
- Exercise every day.
- Laugh.
- Have unmeasured love in your heart.
Philanthropic Ventures and Legacy
Changing lives of people who are underserved and deserving is what really drives Gary Player to outperform over the epic journey that has been his life. Growing up in a poor family in South Africa set him on a course to make the world a better place for present and future generations.
“Here’s the beautiful thing about golf, that people are unaware of your readers. It’s the greatest catalyst at raising money for the underprivileged. Yes, in the world. It raises more money than any two other sports combined. This week, we will raise $700,000 for pancreatic cancer. That’s incredible. Next week we have Marguerite Playa, my late wife Vivian’s charity. We raised last year $700,000 for these African American children and other children down in Florida where I went and presented the money to them.”
Player is also deeply committed to philanthropy. He believes that professional athletes have a responsibility to use their platform to raise awareness and support those in need.
“Changing the lives of people is my legacy. And everybody says, you know, Gary, you’ve won the most tournaments in the world of anybody today. You’ve won the grand slam. You have won more national titles than Tiger Woods and Jack Nicklaus together. You received the Medal of Freedom from the President of the United States. But that’s not my legacy,” he explained.
“My legacy is raising money to change the lives of people that don’t have much because I was one of those people.”
The Impact of Player's Fitness Philosophy
Gary Player was the first golfer to recognize the benefits of physical fitness in the game. Player devoted himself to proper nutrition, strength and conditioning to stay competitive. Today, at 86 years old, Player shows he is still the poster child for the benefits of long-term physical fitness.
As the oldest player in the field at the PNC Championship Pro-Am in December, Player sunk an amazing birdie putt on the eighth hole! He played the tournament with his grandson Jordan at the Ritz-Carlton Golf Club in Orlando. Tom Leimberger, Harbor Hills golf pro explains. “Golf fitness improves flexibility, range of motion and balance,” he said. “All are critical factors in increasing swing speed, which results in greater distance.”
Diet and exercise also contribute to increased energy and a positive mindset. Our dear Harbor Hills friend Les Johnson is a perfect example. At age 91, Les has shot his age and under 967 times! In 2017, Les won the bronze medal for golf at the National Senior Games in Birmingham, Alabama. His impressive feat has become legendary in our community. What is his secret? A daily stretching and fitness routine and a bowl of Wheaties every morning.
Player's dedication to fitness has not only prolonged his career but has also inspired others to adopt a healthier lifestyle. His influence extends to golfers of all ages, demonstrating the benefits of physical conditioning for improving performance and overall well-being.
Overcoming Adversity and Maintaining a Competitive Spirit
Despite his age, Player has not lost his competitive spirit. He still hits the ball over 200 yards, a remarkable feat for a man approaching 90.
Global fitness icon and golf legend Gary Player joins the WHOOP Podcast for a discussion about health, life, happiness, and much more.
At 85 years old, Gary Player still works out harder than most people half his age. He shares his philosophies on exercise, nutrition, and sleep, plus the four factors he believes are key to a long and healthy life. Gary also talks about his remarkable golf career, how he used visualization to succeed on the course, and why he believes everyone should welcome adversity instead of avoiding it. I know you’ll find Gary enlightening, entertaining, and inspiring. Enjoy!
Player embraces challenges and views adversity as an opportunity for growth. He emphasizes the importance of maintaining a positive mindset and believing in oneself.
Visualization and Mental Preparation
Open win. “I brainwashed myself and I really sincerely believed [I was going to win].”
Player used visualization techniques to prepare for competitions, mentally rehearsing his success and building confidence.