Cristiano Ronaldo, 41, has revealed the secrets behind his remarkable physical condition, which he claims keeps his biological age at 28. In a recent appearance on the WHOOP podcast, the footballer discussed his 'non-negotiable' health rules, emphasising discipline and consistency as the cornerstones of his enduring success.
Ronaldo stressed the importance of matching training time with rest. 'If you train for two hours, you should match it with two hours of rest,' he said. Dr Alberto Ortegón, an exercise science expert, cautions that this is not a strict scientific rule but highlights the need for recovery proportional to training load. Recovery, he notes, also depends on nutrition and stress levels.
Sleep is Ronaldo's most essential tool. He goes to bed around 11pm or midnight and wakes at 8:30am or 8:45am, averaging seven and a quarter hours. This routine may explain his biological age of 28, as biotechnologist Tamara Martín explains: 'Chronological age is fixed, but biological age reflects the functional state of the organism. In elite athletes, the gap can exceed 15 years.'
Ronaldo averages 17,000 steps daily, far exceeding the standard 10,000-step recommendation. He credits NEAT (non-exercise activity thermogenesis) for this. In his 40s, he has adapted by using recovery technologies such as compression therapy, cryotherapy, and ice baths. He also enjoys occasional burgers without guilt, viewing them as mental treats within a sustainable lifestyle.
His ultimate advice: 'Look after yourself without obsessing about it. The most important thing of all is consistency.'
