Sal Paolantonio is a Philadelphia sports icon. A 2026 inductee into the Philadelphia Sports Hall of Fame, "Sal Pal," as he is widely known, covers the NFL with a particular focus on the Eagles. Among his four books is "Philly Special: The Inside Story of How the Philadelphia Eagles Won Their First Super Bowl Championship." 

During football season, Paolantonio is among the lead reporters on five Sunday morning shows. He is the longest-serving reporter in ESPN history, the recipient of seven Emmys and, at age 70, still going strong as he prepares for his 31st season at the network.

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But there is much more to Paolantonio than sports. His story offers a case study in the art of longevity and a lifestyle that reads like it came straight from the men's health playbook. 

While many know Paolantonio for his sports reporting, my interview with him revealed life lessons for men over 50 that extend well beyond football. Successful career pivots, supportive personal relationships, and a portfolio of healthy habits fuel the passion that has sustained his standing among the nation's top football reporters. Paolantonio's journey shows that his drive and determination were evident from the start.

Paolantonio graduated from Oneonta State University in New York in 1977 and twice has been invited to deliver its commencement address. He was later named one of the top 100 graduates in the school's 140-year history, and in 2013, Oneonta awarded him an honorary doctorate for his work in journalism. 

After graduation, Paolantonio entered the U.S. Navy, where he earned the United Nations Meritorious Service Award for his role in the search and rescue of Vietnamese refugees in the South China Sea. A master's degree in journalism from New York University then set him on a path that began with his first media position at the Albany Times Union, where he covered state and local politics before traveling to report on the famine in East Africa. His reporting earned him the prestigious Associated Press International Reporting Award in 1985.

Paolantonio came to Philadelphia in 1985 when he joined the Philadelphia Inquirer as a national political correspondent, covering city, state and national politics. His immersion in his craft produced his first book, "The Last Big Man in Big City America," a biography of Mayor Frank L. Rizzo, which was published in 1993. That same year, the Inquirer asked him to move into sports, reporting on the Eagles and the NFL. After just two years in sports at the Inquirer, Paolantonio moved to ESPN in 1995, gaining a national audience.

Change is inevitable, and one of the most challenging elements of a man's life. Aging requires men to adjust our exercise routines and diets. Personal and professional relationships evolve. And certainly, a new job in a new city can test anyone's resilience. Bottom line: the ability to pivot successfully is central to our health and well-being. 

Paolantonio's career offers a vivid example of the power of the well-executed pivot: local reporting to global issues, politics to sports, print media to television, and managing the logistics that come with being a national sports reporter. He cites natural curiosity and communication skills as core factors that have sustained his enthusiasm across these media platforms.

A man's relationships — with a spouse, children and others — can have a major impact on his health and well-being. As the Harvard Study on Adult Development has determined, relationships are essential to healthy aging. Loving and fulfilling relationships represent a form of personal architecture that can shape behavior and strengthen purpose. Here again, Paolantonio takes a page from the playbook.

He cites his 47-year marriage to his wife, Lynn, as the No. 1 factor that has sustained his success. Beyond a shared devotion to their three children and four grandchildren, Paolantonio says he and Lynn maintain common values, seek the same things from life, and support each other's goals. 

Supplementing these family relationships are several close friendships that Paolantonio works to maintain by staying connected and aware of what is happening in his friends' lives. And mentors such as sportscaster Chris Berman, former Eagles quarterback Ron Jaworski and former Eagles coach Dick Vermeil have shaped his journey and contributed to his longevity.

Paolantonio characterizes his physical routine as "exercise, not crazy exercise," explaining that he doesn't run eight miles a day or anything like that. He does some weightlifting and loves to swim and play tennis — particularly the social and cardio aspects of the game. Biking and walking along the beach at the Jersey Shore with Lynn are other important parts of his exercise portfolio, as is his in-season routine when he is on the road.

"I'll get a very early cup of coffee, and I'll get a good solid 30-minute cardio workout," he says. On game days, Paolantonio gets to the stadium around 6 a.m. for a 1 p.m. start, saying the normal demands of navigating the venue allow him to log a good number of steps. Press box food is not known for healthy options, so he does his best to make choices that can carry him through what is typically a 12-hour day.

At home, Paolantonio's breakfast includes protein and juice to help him get the vitamins he needs to keep his blood pressure in check and inflammation down. For dinner, he frequently turns to salads and vegetables such as cauliflower, broccoli, carrots, radishes and tomatoes. Paolantonio acknowledges that these choices are an alternative to Chick-fil-A and similar options he encounters on the road. They also help him manage his love of ice cream, the pretzels in Terminal F at Philadelphia International Airport, and, of course, pasta. Fortunately, Lynn helps him in these efforts.

Paolantonio's approach to well-being extends beyond exercise and diet. Community engagement is a meaningful part of his routine, from his service on the boards of the Cooper University Health Care Foundation and the Jaws Youth Partnership to the broader charitable work he supports. These commitments keep him close to, as he puts it, "people who want to do good," and provide a sense of fulfillment that strengthens his outlook.

His most basic mental health habit also may be his simplest: he starts each day with a smile and deep breathing. The practice helps set a positive tone, and he carries it with him — to the sidelines, the tennis court, the bike and his walks along the ocean. For Paolantonio, "breathing and smiling gives you a real sense that you're alive and want to stay alive." It is a daily reminder to appreciate the moment.

In his plain-spoken reporter's voice, Paolantonio offers men over 50 a direct challenge: Step beyond familiar routines and make self-care a priority. "Get out of your comfort zone and take care of yourself," he says. "You're no good to nobody if you don't."

To reinforce that message, Paolantonio invokes Miles Davis: "If you always do what you did, you'll always get what you got." For men navigating life after 50, the point is clear: Growth requires a willingness to change.

Staying competitive in a cutthroat television industry is no easy task at any age, let alone at 70. How much longer will Paolantonio keep going? His contract is up in 2027, when the NFL season ends. He says he loves his job and has built a personal infrastructure of motivation and support that keeps him going. It seems the question is ultimately up to ESPN.

In the meantime, the next time you see Paolantonio on the air, consider what is happening behind the scenes to bring out the sharp wit and analytical precision of this 70-year-old professional. And maybe consider adopting some of his habits for yourself.

Louis Bezich, chief of staff to the co-CEOs at Cooper University Health Care, is author of Saving Men From Themselves: 20 Proven Tactics with a New Approach to Healthy Living for Men Over 50," and "Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50." Read more from Louis on his website.