Roger Federer, the 20-time Grand Slam winner who retired from tennis in 2022, has shared the daily routine secrets that keep him in top shape at age 45. Speaking to GQ, the Swiss legend detailed six habits that help him maintain his agelessness.
Planning and goals
Federer's first trick each day is to set out with a specific plan. He told GQ: "It's good to be organised. Have a bit of a plan and work backwards from there."
He added: "If you don't have a goal, your performance will be half-hearted and half-hearted doesn't cut it. Have a long-term, mid-term and short-term goal in mind, then you'll hopefully be in really good shape for success."
Morning routine and skipping breakfast
Every morning, the 45-year-old ensures he has a shower, makes his bed and often skips breakfast. He continued: "I take a shower every morning, which I don't remember doing when I was young."
"I used to wake up, run out the house, and go to school. The routine sets you up nicely for the day. I also make my bed and I try not to eat too much in the morning. Breakfast is my least favourite meal of the day. I probably skip four to five breakfasts a week."
Dressing and sleep
Federer also ensures he is suitably dressed so he never feels out of place at any event and stresses the importance of getting sufficient sleep.
"Days always start with: how do I want to feel? What type of material would I like to put on today? I'd always rather look a little bit too nice, or too formal, than underdress," he said.
Federer then admitted: "Sleep. Sleeping is the ultimate recovery. Understanding how much to train is also important. Listen to your body. For the most part, we have time. It's not make-or-break tomorrow. Looking at a longer runway helps you make smarter decisions."
Life after tennis
In retirement, Federer remains busy. He is an investor and co-designer with Swiss footwear and sportswear brand On, maintains his partnership with clothing brand UNIQLO, and continues to lead the Roger Federer Foundation. He spends a lot of time travelling with his wife Mirka and their two sets of twins.
