Mark Wahlberg's fitness is legendary in Hollywood. At 54, his secret isn't just grueling workouts or a strict diet. The actor credits a specific form of therapy for his vitality: the cold plunge.

The Bostonian has always been cautious about his health and fitness, which is evident every time he takes his shirt off in his movies. But besides all the heavy training and strict diet, Wahlberg has adopted another form of therapy that aids his vitality. It's the cold plunge.

Over the years, Wahlberg has changed his training routine, choosing intermittent fasting and slowing down his gym routine. Wahlberg's routine includes waking up at 3:30 in the morning, praying, training, and then going for a cold plunge in 4°C water. He included cold plunges into his schedule to help his body recover fast.

And after some health issues like three herniated discs and two torn menisci, cold plunges help him train hard without crashing his body. He posted a video of himself doing a cold plunge challenge three years ago, where the Ted star described the plunge "like going into the Atlantic.”

A good cold plunge after an intense workout session rejuvenates the body fast by reducing inflammation and improving circulation. In fact, it is the best way to get ready for the next session.

These injuries resulted from intense training, particularly in physically demanding roles like Lone Survivor and Pain & Gain, where Mark Wahlberg put his body through extreme weight-lifting and conditioning.

According to neuroscientist Andrew Huberman, a body's reaction to extreme cold is stress, and a small amount of stress generated through cold plunges is enough to make a body more resilient. It also increases brown fat thermogenesis and boosts metabolism.

And if research is to be believed, it reduces the risk of cardiovascular disease and increases life span.

Mark Wahlberg's 11-move workout

Mark Wahlberg took to Instagram to share his 11-move workout for his chest, core, triceps, and calves. In his younger days, he used to work out every day, but with age, he has reduced his frequency to five days a week. Here is how it goes:

Core:

• Machine crunches
• Decline crunches with a twist
• Decline crunches with added weight
• Ab swings
• Cable torso rotation

Chest:

• Cable chest flies from a low to a high angle
• Decline push-ups
• Incline dumbbell press

Triceps:

• Tricep pushdown

Calves:

• Seated calf raises
• Standing calf raises

Wahlberg focuses on recovery, consistency, and efficiency, which maintains his shape in his 50s.

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil