Al Roker, the beloved Today show weatherman, has always been open about his struggles with health and wellness. 

As he celebrates his 70th birthday, Roker is taking a moment to reflect on his lifelong journey toward better health—one that has included significant challenges, 

personal motivation, and an evolving mindset about fitness. 

Now, as the Chief Motivation Officer for the Today show’s new Start Today fitness app, 

Roker is hoping to inspire others by emphasizing the importance of small, everyday choices that lead to lasting change.

A Lifetime of Health Challenges and Transformations

Roker has faced numerous health battles over the years, including a life-threatening hospitalization in 2022 due to blood clots and internal bleeding. In 2020, he was diagnosed with prostate cancer, and back in 2002, he underwent gastric bypass surgery in an effort to take control of his weight. Despite these challenges, Roker has remained committed to prioritizing his well-being.

“To be honest, I struggled with my weight for most of my adult life,” Roker admitted in a recent interview with PEOPLE. He recalled a pivotal moment when his father, who was seriously ill at the time, urged him to get in shape.

“He made me promise that I was going to get in shape,” Roker said. “He told me, ‘Look, we both know I’m not going to be here to help you raise your kids. You’ve got to be here for your children.'”

That heartfelt plea from his father ultimately led Roker to undergo gastric bypass surgery, a decision that set him on the path to better health. However, he acknowledges that weight loss surgery is not a quick fix—maintaining a healthy lifestyle requires continuous effort.

The Power of Starting Today

As part of his latest venture, Roker is now leading Start Today, a fitness initiative designed to help people make small but meaningful changes in their daily lives. The app, launching on January 6, aligns perfectly with Roker’s own philosophy about health and wellness.

“It’s about the smaller choices that you make every day that add up to the big things,” he explained. “I think part of the mindset for folks who struggle with weight or any issue is that something happens and you go, ‘Well, I’ve blown that,’ and then you’re off the reservation. But you have to realize that it’s not the end of the world. Just start today and start again.”

Roker understands that health and fitness are ongoing journeys, not destinations. “It’s a means to an end, but it’s not the end. Every day I work at this,” he said. “You’re never quite done, and that’s okay because anything [good] in life is worthwhile.”

A Realistic Approach to Fitness

Although Roker has embraced an active lifestyle, he acknowledges that his approach to fitness has changed over the years. Instead of striving for long, grueling workouts, he now believes that even small amounts of movement can make a difference.

His fitness routine varies, but most mornings, he wakes up early and walks on the treadmill for about 20 to 25 minutes. He then follows up with 10 minutes of load-bearing exercises. On other days, he opts for a simple walk home from work, knowing that any movement is beneficial.

Roker credits his wife, journalist Deborah Roberts, for helping him shift his perspective. “I used to think that if I didn’t get in an hour’s worth of workout, then I just wouldn’t do it,” he admitted. “But her thing was, ‘Hey, look, something’s better than nothing.’ So that’s where I am now. I do believe that something’s better than nothing.”

Motivating Others Through Experience

As part of his role in Start Today, Roker is excited to share the lessons he’s learned about nutrition and fitness over the years. While he may not be leading high-intensity workouts on the app, he will be guiding users through walks—his favorite way to stay active—and providing motivation based on his own experiences.

“I’m not gonna judge anybody,” he said, emphasizing that each person’s health journey is unique. “Everybody comes to their moment in their way and in their time.”

A Lifelong Commitment to Health

For Roker, maintaining his health is about more than just looking or feeling good—it’s about being there for his family, continuing to do the work he loves, and setting an example for others. He likens his commitment to wellness to his father’s philosophy on parenting.

“My dad used to say about me and my siblings: ‘No matter how old you are, you’re always my kid.’ You’re never done being a parent. You’re never done being a friend or a family member,” Roker said. “You just keep working at [these things].”

That same mindset applies to health and fitness. There’s no finish line, no final goal—just a continuous journey of making better choices, one day at a time. And with Start Today, Roker is helping others take their first steps toward a healthier future.

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