Serve Them Right: Martina Navratilova on Defying Age

IF YOU RUN into Martina Navratilova this week, chances are she'll be on the move. Not just because the legendary tennis player will be in D.C. exercising at the AARP's Life@50+ extravaganza, but also because she'll be bouncing to and from New York so she can compete in the U.S. Open. No wonder the organization for older Americans tapped the 51-year-old as its health and fitness ambassador.

» EXPRESS: What's the plan for your session at Life@50+?
» NAVRATILOVA: I will be doing an exercise regimen. I've been practicing the routine, and it's hard, particularly the arm moves -- I'm not Jane Fonda, so I don't usually lead aerobics classes. But this is something they can all do; parts of it can even be done sitting down. It's resistance exercises with body weight, so you control how deep and hard you go, and afterwards, you feel totally rejuvenated.

» EXPRESS: What do people 50 and older really need to focus on for fitness?
» NAVRATILOVA: The biggest thing is frequency. That's what I'll be stressing -- 10 minutes a day is better than an hour once a week. But we can't overdo it, of course, because we don't recover as fast as we used to.

» EXPRESS: Have you noticed any changes as you've hit the 50 mark?
» NAVRATILOVA: I'm going through menopause right now, so I get hotter than I used to, and it's harder to cool down. I weigh the same, but I'm less muscle and more fat.

» EXPRESS: Are you working out differently?
» NAVRATILOVA: I've become much more specific for tennis, so I don't spend as much time exercising. I used to train so hard. I say defy your age, don't deny it.

» EXPRESS: Do you have to deal with imbalances created by tennis-playing?
» NAVRATILOVA: Tennis players use one side more, and everything gets scrunched up. So, I do Pilates, gyrotonic and core exercises to open everything back up. I do weights first with my right arm because that's the weaker one. For flexibility, though, my right arm is stronger because it hasn't been shortened by all of the pounding.

» EXPRESS: Sounds like you travel a lot -- any tips for staying fit on the road?
» NAVRATILOVA: Just about every hotel has a decent health club. I swim, get on the treadmill or -- worse-case scenario -- I run on the street. I schedule my day around it because I'm like a Ferrari that needs to run, although I do take one day off a week. It's better to be slightly undertrained than overtrained, but that's not most people's problem.

» EXPRESS: So, you mainly keep your workouts in the gym?
» NAVRATILOVA: I like to shock my body, in a nice way, so if I can play a sport, that's better than going to the gym. The gym is good for balance, and I recently got on a stationary bike. I hadn't done that in a while. But my favorite is ice hockey -- it's easy on the joints and you get to play on a team, which I don't usually get to do.

» EXPRESS: How about nutrition advice?
» NAVRATILOVA: I'm a food snob, and I like to eat well. I'm in Paris, and I just got the most beautiful mango. They have cherries here the size of apricots. Three of them and you're full. I juice a lot at home. I use lots of ginger. And always lemon because it wakes it up. Cilantro adds great flavor, too.

» EXPRESS: Any last health advice for your fellow AARP members?
» NAVRATILOVA: Don't feel intimidated by exercise. Just start walking. If you can only do five minutes, do that. And then the next day, do six. Build up slowly.

» THE BIG 5-0
If you thought a moon bounce, streamers and cake made for one kick-butt birthday party, just wait until you see what AARP has scheduled for its 50th. The main event is a celebration on the National Mall this Thursday at 1:30 p.m., where the organization will be feted by a star-studded slate, including Martina Navratilova (of course), Dara Torres (who's still too young to be a member), Sally Field, Buzz Aldrin, Wynonna Judd, Leeza Gibbons and Elder Bernice King, who will be reading an excerpt of her father's "I Have a Dream" speech.

And real fans can devote several more days to the festivities: Thursday also marks the start of the annual three-day Life@50+ extravaganza at the D.C. Convention Center. Regis Philbin opens the floodgates of fun, and feature sessions over the weekend boast mature stars such as Shirley MacLaine, Cal Ripken Jr., Gene Simmons, Earvin "Magic" Johnson and (yep, again) Navratilova. Since folks in this age bracket often have health concerns, expect a focus on living well: Bob Harper from NBC's "The Biggest Loser" will talk fitness, nutritionist Joy Bauer will have tips on grocery shopping, and various doctors will chime in on Medicare, cancer, prescription drugs and sex during menopause.

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