Live Strong, Fit, Sexy, and Smart – Until You're 80 and Beyond
Uncover the secrets to healthy living in your 80s and beyond.
Ticktock. Ticktock. Ticktock.
Five, four, three, two, and one...
BONG! The clock strikes midnight. That's it; you're officially 70 years old. I'm one year older... again. You roll to your side and realize that this year, you will most likely feel wobblier, frailer, and a lot soggier. After all, a 70-year-old is not a spring chicken.
But what if we told you that you won't? What if we told you that by your seventy-first birthday, you'd be riding your bike like a pro, hiking challenging mountains, and working out in the gym? Sounds impossible.
But it isn't! In this overview, we will discuss the essential takeaways from Younger Next Year. We'll go over seven rules for becoming a younger version of yourself, an action plan backed by science that you can put into practice.
Are you ready to enjoy a younger life? Let's get started.
Rule 1: Exercise six days each week.
What is the first picture that comes to mind when you think about the elderly? A grandfather with a walking stick, or a grandmother who trips and falls over herself five times a day?
While this is the type of aging we usually envisage, it is not "normal." Coauthor Dr. Lodge claims that aging is "biologically programmed to be a slow process." However, due to our sedentary lifestyles, our bodies are degrading faster than they should.
You can reverse this by following Dr. Lodge's first rule: get six days of exercise every week.
Wait, that many? Yes, that many. Your degradation signals are active 24 hours a day, seven days a week. Therefore, you cannot afford to relax, especially in retirement. Working out slows aging by triggering a bodily chemical called C6, often known as the decay signal. This, in turn, activates C10, the growth signal. In other words, the more you exercise, the more chemicals your body produces to mend itself. Beyond the obvious health benefits, regular exercise has been proven to reduce the risk of dementia by more than 50%. So, you should get up and start working out right away.
To help you get started, exercise is treated like a new job. You wouldn't call in sick every day at work, would you? You should work out in the same manner.
Joining a gym is an easy but expensive way to get started with your new workout program. Make coming to the gym six days a week a priority, just like going to work. This method makes it easy to develop a habit because you already have the necessary equipment and trainers. The gym's pricing should also encourage you to attend.
It's also a good idea to take a class or continue with an athletic pastime that you currently enjoy. Whatever method you choose to begin your workout journey, the most important thing is to get started. Do not let your body deteriorate totally before taking action.
Rule 2: Perform four days of aerobic activity.
Have you got your sweatbands and game face on? Great! You are now ready to exercise! But wait, what kind of exercise?
The second rule advises four days of aerobic activity each week. Jogging, speed walking, treadmill exercise, and riding are examples of high-intensity activities. Aerobic exercise is essential because it strengthens your circulatory system by forming new capillary networks. These networks deliver blood to your muscles, allowing you to burn fat more efficiently. Aerobic exercise has also been shown to improve cognitive and memory function in seniors.
There are three levels of aerobic exercise that you should aspire to achieve. The first is a long, leisurely one that raises your heart rate to 60–65% of its maximal rate. The second type is muscular endurance, in which your heart rate rises to 70-85%. Finally, you have anaerobic activity, which requires 85 to 100 percent of your maximum heart rate.
Your long-term aim is to exercise for three hours at a modest and steady pace while conversing. On your first day, begin with 20 to 30 minutes of exercise at this level and gradually increase to longer sessions as your body adapts. When you can consistently complete 45 minutes of lengthy and slow aerobics, it's time to work on your endurance.
In the long run, you should be able to perform an hour of high-intensity aerobics while being too out of breath to talk. When you're ready, you can incorporate anaerobic exercises into the mix. This is the point at which you give everything you have until you can no longer go on. In the long run, you should be able to perform anaerobic exercises for a minute or two. However, this last section is entirely optional. You do not have to reach it, primarily if your doctor advises you not to.
Most individuals will continue with the lengthy and slow aerobics, which is perfectly acceptable. Don't push yourself, and make sure to acquire your doctor's OK before beginning your workout regimen.
Rule 3: Perform two days of strength training with weights.
Admit it: if it weren't for your gym trainer, you wouldn't be found dead within a mile of dumbbells and seated cable row. In fact, if it were entirely up to you, you'd stick with the treadmill, bike, or anything else to avoid those horrible weights. But did you realize you're doing yourself a disservice?
The third rule is to undertake strength training with weights twice each week. Yes, it is painful. Yes, it is hard. Yes, this is embarrassing. However, strength training can provide significant benefits.
Lifting big weights improves muscle strength and reduces joint pain to a surprising extent. A few months of strength training can result in a 50% reduction in arthritis discomfort for patients, as well as the complete eradication of mild arthritis in most situations. A two-month strength-training plan has also been shown in research to boost memory.
Strength training is hazardous for older people. Therefore, it's preferable to have a trainer from the start. You do not want to harm yourself on your first day. Your trainer can show you the proper skills; as you progress, you'll feel more motivated to stick with the program. If hiring a trainer is too expensive, make sure to study a good book on the subject instead.
When starting out, remember to use lighter weights yet perform more repetitions. Be gentle on your joints at first so they can adjust.
If you feel comfortable increasing your strength training sessions from two to three days per week, go ahead and do so. However, make sure you give yourself at least a day or two off. Your strength cells require 48 hours to heal; therefore, always within three days per week of strength exercise.
Rule 4: Do not spend more than you make.
Imagine this. You strictly adhered to the exercise plan outlined in this summary. You are now healthier than ever, and if science is accurate, you will live longer. But this is precisely where the difficulty begins.
Given that you have a decent possibility of living into your 80s, you should seriously consider your finances. All of your efforts to live longer will be in vain if, after retirement, you are always concerned about where your next meal will come from. So, as soon as possible, start planning for your retirement.
First, figure out how much you'll make in retirement. Once you have that estimate, adjust it to account for inflation, and then cut it again by 5 percent. This will be your annual income. In accordance with the fourth rule, you can begin planning a lifestyle in which you spend less than you make. This may sound difficult, given how small your income may be.
But one way to accomplish this is to shift your perspective. Have you spent your youth after fame, wealth, and prestige? It's time to say goodbye to that type of lifestyle and hello to living simply. Stop fantasizing about owning a luxurious car or a large house. You won't need them in your eighties.
If you realize you can't live on a low income, you may always return to work. There are dozens of post-retirement occupations available, such as bagging groceries or working in a flower shop.
Whatever you do, the most important thing is to manage your cash well. Do yourself a favor and talk to a financial expert, or read an educational book on the subject.
Rule 5: Eat healthful foods.
What did you eat for dinner last night? Did you say pizza, burger, or fries? That's good since that's the last time you'll consume fast food garbage.
The fifth rule expressly states not to eat garbage. This includes avoiding everything near the top of the food pyramid, developed by Dr. Walter C. Willett, chairman of the Department of Nutrition at Harvard School of Public Health. This includes white rice, bread, potatoes, pasta, desserts, red meat, and butter.
White meals, which are typically made with refined flour, include a type of carb called starch. Starch is actually addicting, and because it is high in calories, it causes you to accumulate a large amount of fat. So, whenever possible, avoid starch.
On the other hand, red meat and full-fat dairy products such as butter and cheese are high in saturated fat. A diet heavy in saturated or trans fats raises the chance of acquiring Alzheimer's disease, heart disease, and stroke. If you do eat red meat, consider lean cuts and limit your servings.
You're probably scratching your head right now, realizing that these meals comprise nearly your whole daily menu. What are you left with now that they're gone?
What is the quick answer? A lot! Dr. Willett's food pyramid recommends eating whole grains at most meals and consuming nine servings of vegetables and fruits each day. This food group provides fiber and micronutrients, which are both healthy for the body. High-fiber meals keep you full and clean your colon, while micronutrients aid in a variety of bodily processes such as blood formation, muscle function, bone and heart health. If you keep this food pyramid in mind when you go grocery shopping or eating out, you will undoubtedly become healthier.
Rule 6: Take care of yourself, even after you're retired.
So you have finally retired. No more waking up to annoying alarm clocks, long commutes, or working on never-ending deadlines and reports. You can finally relax and not worry about what's going on around you, right?
Not really! Just because you've left the workforce does not imply you should give up and stop caring. As the sixth rule states, you must care. Specifically, you must care enough about yourself to stay fit and eat healthily.
As you approach your fifties, it's tempting to relax on this front. After all, who cares if you don't wake up till noon? Who cares if you live off takeout and canned goods? Who cares if the only workout you get is strolling from the couch to the refrigerator? While these may appear to be rhetorical questions, there is a natural solution, and that is you. You should care. All of the talk about exercise and food will only be worthwhile if you take the time to put it into practice.
Keeping a log is an excellent way to get started caring about your life. Grab a notebook. Write down everything you ate during the day, from breakfast to your midnight snack. Also, keep track of your workout schedule, as well as any days when you did not exercise. End your daily diary with actions in other areas of your life, whether they were social, sexual, spiritual, or otherwise.
Start jotting down everything, and before you know it, you'll be looking to your notebook for a pick-me-up or inspiration to get through the day. On days when you'd rather stay in than go for a run with your dog, consider how embarrassing that would be to write in your notebook. This will provide you with the necessary motivation to complete the task.
One thing to consider when maintaining a log is to be as precise as possible. Refrain from acting like you worked out when all you did was go to the convenience shop next door and return. Be honest with yourself; it's for your own benefit.
Rule 7: Develop relationships and commit to passion projects.
Here is a riddle for you. Which is the best ship in the world? A cruise ship? No, they're enjoyable but not the best. A container ship? Actually, they can transport your internet order from overseas, but they could be better. Give up? So, the best ship in the world is friendship.
It may sound cringey and overly dramatic, but the seventh and final guideline of living younger is to connect and commit. When you retire, you tend to cut off relationships and reduce your circle of friends. You no longer attend social gatherings, and your standard response to invitations is a resounding "No." However, by doing so, you lose one of the characteristics that define humanity: a social circle.
You may be skeptical about how connecting with people might help you live younger, so here are a few scientific findings to consider: People who have had their first heart attack are more likely to survive if they have close pals. Another study found that patients with metastatic breast cancer live twice as long after joining a support group. Earlier research from 1915 found that children under the age of two died in institutions where they were segregated in cubicles and seldom touched.
We will always be social creatures since that is how we are wired. And connections are vital for our well-being. So, before you suffer a heart attack or develop breast cancer, form as many friendships as possible. Engage your community as much as possible. Plan picnics with your neighbors. Say yes to every invitation you receive. You could even start volunteering or acquire a slow job at the grocery store. Do anything to put yourself out there; your life depends on it.
Final Summary
It is possible to stay young and healthy long into your 80s. Life after retirement does not have to be stereotyped, with you sitting on your porch all day and rotting away. There is a better way to begin living in your 60s, and it can be accomplished by following seven rules: exercise six days a week, four days of aerobics, two days of strength training, spend less than you earn, eat healthily, practice self-care, and interact with people.
Finally, ask your pharmacist before taking any drugs. Doctors are merely human and make mistakes. They may prescribe a medication that could affect your cognitive or psychomotor abilities, so double-check the safety of your medications with your local pharmacist. They are generally better knowledgeable about prescription medications and can detect probable side effects using advanced technology.