An Idaho real estate broker took up climbing after her husband died. A 4-part workout helped her conquer Everest at 63.

An Idaho real estate broker took up climbing after her husband died. A 4-part workout helped her conquer Everest at 63. Eva Steinwald works out six days a week to stay in shape for mountaineering. Her routine mirrors some of the best antiaging exercise advice from doctors and performance scientists. Courtesy of Eva Steinwald For most of her life, Eva Steinwald thought Mount Everest may as well have been the moon.An Idaho-based real estate broker, she was an avid skier, sometimes a jogger, and a black-belt karate instructor, but never considered herself an athlete.Then her husband Pat died in 2018. After more than two decades of marriage, she told Business Insider she decided to re-envision her life with the biggest challenge she could think of: overcoming a fear of heights to climb literal mountains.At age 63, she stood at the top of Everest after only a few years of climbing experience and set a record as the oldest American woman to summit the world's highest peak.Now 64, she works out six days a week to take on the rest of the Seven Summits, the highest peaks on each continent.Steinwald said she learned late in life how to revitalize her fitness. She said the same principles that help her tackle the toughest environments on the planet can help even fitness newbies get in better shape."I feel great. I have energy. I'm strong," she said. "People look at me, and they don't think I'm 64. This is just normal for me."Her four-part exercise plan mirrors longevity advice from top doctors, performance scientists, and elite athletes. Scale it to your fitness level and schedule to build a better workout, whether you want to take on big adventures or extend the healthy years of your life.Strength training boosts long-term durabilityShe started with obstacle course races, where she quickly realized she needed to build up some strength and hired trainers to help. Her current regimen includes three days a week of strength training. Extensive research shows strength is key to both athletic performance and a long, healthy life, alongside mobility.Steinwald works with a coach from Stretch Lab to prevent injury and protect her muscles and joints. She spends two sessions on lower-body exercises and one on upper-body and core exercises, with a focus on balance and stability movements. Steinwald said her fitness routine includes strength training to help her stay stable and durable while climbing mountains. Courtesy of Eva Steinwald Slow, steady cardio to build a better engineSteinwald's first major peak was Mount Rainer in Washington State.She took on the grueling hike, followed by a freezing climb at midnight (when the ice is more stable), after a crash course in using an ice ax, crampons, and other gear.Reaching the top as sunrise broke over the horizon, Steinwald decided she couldn't get enough.To build her stamina for bigger adventures, she took on "a lot of boring endurance runs," she said.Her weekly training includes running at an easy pace for an hour or two at a time. Steinwald said her training has improved her physical and mental health, making her more present in social situations, including her work as a real estate broker. Courtesy of Eva Steinwald The idea is that slower Zone 2 cardio sessions allow your body to adapt at a pace you can more easily recover from. For beginners, that can be a fast walk or a light jog for 10-20 minutes, building up."You have to take little baby steps," Steinwald said. "Don't be hard on yourself, get back up and do it the next day."Rucking supports real-world fitnessTo prepare for the strain of hauling gear up rugged cliffs, Steinwald spends long hours carrying a weighted pack. Also known as rucking, the exercise has caught on for performance and longevity because it combines strength and cardio at once.When the weather doesn't cooperate, Steinwald gets it done in the gym. A recent session involved two hours on the stair stepper, then two hours with a heavy pack on the treadmill, while watching movies to pass the time.She recommends sticking to a similarly rigorous schedule, even if your workouts are shorter."Put it on your calendar, and it is non-negotiable. It is your time. It is your health physically and mentally," she said. Getting to the thrill of reaching a summit involves a consistent schedule of "boring" easy runs and basic exercises like carrying a heavy pack, Steinwald said. Courtesy of Eva Steinwald Interval training develops resilienceThe last ingredient in Steinwald's exercise potion is a sprinkle of high-intensity intervals, like uphill sprints. She started small, with about 30 seconds of sprinting at a time, but has worked up to 10 minutes at a fast pace on an incline — brutal even for an experienced athlete.The shorter, speedier sessions help raise the body's ability to handle hard effort over time.Intervals also cultivate psychological grit, teaching you to problem-solve under strain.Steinwald said it's a key lesson for taking on literal mountains, where you can fail despite your best efforts."It's not about the summit. When you climb these mountains, it's really about the journey, discovering yourself and your strengths, your weaknesses," she said. Mountaineering requires mental endurance and tenacity along with physical fitness. Courtesy of Eva Steinwald Steinwald said an unexpected perk of her mountaineering is emotional fortitude and a greater sense of being present in everyday life. It's helped build closer relationships, which is another key factor in longevity."After going through all the pain and hard work on a mountain, really digging deep, you realize it's OK. You can thank someone, you can apologize. You can say, 'I love you,'" Steinwald said. "We don't share our emotions enough, and the mountains have really taught me you need to share." This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider. Read next Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Business Insider tells the innovative stories you want to know Gabby is a Health Correspondent with a focus on nutrition, fitness, longevity, and all things performance.Her coverage spans from the daily routines of top athletes like Michael Phelps and Coco Gauff to the latest cutting-edge science on building muscle to the rise of peptides, supplements, and GLP medications. She loves a deep dive into fitness subcultures, health companies, or the science behind managing and preventing disease, particularly early-onset cancers. Gabby has a background in investigative journalism (previously contributing research for an investigation on correctional healthcare for the New Yorker).In her free time, she likes lifting heavy, running fast, and playing roller derby for Gotham in New York City.Send story ideas and tips to glandsverk@businessinsider.com.Expertise/InterestsLongevity: how to dial in a daily routine to invest in long-term health, and what makes some of the longest-living people on earth active and vibrant as they age.Performance science: training techniques for goals ranging from muscle-building (hypertrophy), general physical preparedness, endurance, and injury prevention, especially for fitness beginners. Cancer research: unpacking the science behind why certain cancers are on the rise in younger people, how it's affecting the world around us, and what we can do about it. Healthy eating: how to navigate conflicting and contradictory advice across trends like protein-maxxing, intermittent fasting, and the Mediterranean, Nordic, and MIND diets.Medical weight loss: how emerging science around treatments like GLP medications are shaping the connections between food, weight, and health. Digital wellness: investigating how telehealth is changing access to healthcare, including through peptides, hormones, and direct-to-consumer lab tests. Strength sports, including Olympic weightlifting, powerlifting, Hyrox, and CrossFit. Highlights:These twins' lives were identical, until one got colon cancer at 21Trouble in MAHA Land: They hoped RFK Jr. would help their kids with autism. Then the cuts began.It's not just for gym bros — scientists say a $0.50 muscle-building supplement slows aging and may counteract Alzheimer'sAt 78, Arnold Schwarzenegger still trains nearly every day — but his workouts look very different nowHow a stinky little fish conquered AmericaNoom sells psychology-driven weight loss. Some users expected therapy Health Longevity Fitness More