Several years ago, I read the book Younger Next Year -for Women. It was an eye-opener. I knew we should be exercising just as much, if not more, as we mature to stave off the possible perils of advanced age. And I do exercise daily, yet the information the authors relayed prompted me to re-evaluate my workout routine.
What is your exercise regime? I know it most likely changed over the past year since Covid kept many of us away from the gym, but that was not an excuse to drop it entirely. Did you?
When the authors Chris Crowley and Henry S. Lodge, M.D. say exercise, they don’t mean a casual walk, a round of golf, an hour in the garden — though these certainly can be in addition to more challenging exercise. According to them — you want to sweat; you need to feel your heart pumping hard. (Needless to say — absolutely check with your doctor before embarking on an exercise routine if exercise is new to you).
What surprised me is that we should be moving aerobically four days a week and lifting weights or using resistance machines two to three times a week. Phew! That’s a lot of exercise. However, the rewards are so worthwhile.
As the authors said: “Exercise six days a week for the rest of your life — until you die. It is the great lifesaver and life enhancer for women.” According to Chris and Henry, following this rule, and seeing the early results, opens you up to seeing the Next Third of your life differently. Exercise is magic.
For me, hiking the desert hills of Scottsdale, AZ or the trails in Marin County, CA, or a couple of hours of pickleball are my go-to choices.
I love being outside in nature and the fresh air. I tend to hike or walk longer than I would if I were in a gym. I’ve tried both, and outdoors is my hands-down choice. I do know many people who prefer the gym atmosphere as it is motivating for them. Plus, there are numerous choices of cardio equipment if you like variety.
I don’t enjoy weight training; however, when Covid hit, I was determined to take this unexpected opportunity of free time and use it for lifting weights. It has been one year, and I have consistently kept to my weight training resolve twice a week. Okay, so the weights are light; still, I can see I have made progress. I have developed a bit of bicep and tricep muscles, and my shoulders appear more defined. Wahoo!
You certainly can take it up a notch by using heavier weights, more repetitions of an exercise, and additional sets of each exercise. By adding another day — bringing you up to three days of weight training, you will see progress much quicker than I did.
One of the most significant benefits of weight lifting is that it boosts our body’s balance by repairing the brain's wiring that deteriorates with age. Falling is not what we want! Not only does lifting weights strengthen our bones, but they will be less likely to break if we do have an unfortunate spill.
Chris Crowley writes about how he had many sore joints: hips, shoulders, elbows, wrists, Achilles tendon, the works. All that went away, except for his arthritic hands. Even his Achilles tendon, which he suffered with for decades, has responded. All because he began lifting weights regularly. Yes, it did take several months of weight training two-three days a week to reap these rewards.
I, too, suffer from various aches and pains due to arthritis. Even though I am determined not to let it slow me down, it inevitably does. Thus far, I have not seen an improvement in symptoms, but this will not deter me. I will continue with my weight lifting program and most likely will step it up a peg.
I have lifted weights throughout my adult life, albeit sporadically. Now I am determined to make it an essential part of my routine.
I love Mr. Crowley’s and Dr. Lodge’s idea that there is a critical distinction between aging and decay. Aging is inevitable, but it’s biologically programmed to be a slow process. Most of what we call aging is decay.
Remember Jack LaLanne? He was once considered an exercise and health “fanatic.” He aged, yes indeed, he did not decay. According to his family, he ate well and exercised right up to the day he died at age 96.
So how do we keep ourselves from decaying besides exercise? Additional keys to overriding the decay code are emotional commitment, reasonable nutrition, sleep, a realistic body weight, and a genuine engagement with life and community.
As I mentioned, one of my favorite forms of exercise is playing pickleball several times a week with a group of interesting, dynamic women full of life and vitality. They are part of the magic of this sport. They inspire me to up my game and fill me with that feel-good juice, serotonin.
Having a community of people with whom to share your dreams, thoughts, and fears will not only enhance your life but will add years to it. We are not meant to go through life alone. Friendships and relationships with family members are vital to staying young.
As the authors say: “Connect and commit. It means rededicating yourself to family, friends, companions.”
I know most of you have family and friends or work pals, and if not, perhaps the time has come to fill this abyss. Life is too short to be without this indispensable caring bond.
One way to engage with life and community is to volunteer. I have always enjoyed giving my time to a worthy cause. When my children were young, the prominent place to contribute my time was in my boys' schools. I know they loved it when I would be in their classrooms grading papers or assisting during an event. The teachers appreciated having a helping hand.
I have also served over the years in museums, a marine mammal sanctuary, breast cancer events, and several other organizations. There is never a shortage where one can help out. Not only does the charity benefit, but I’m also sure you will agree that the bonus is — you feel proud to have turned a good deed.
Let’s not forget our pets. Without my Golden Retriever, Merlin, I would be lost. Not only for the unconditional love he bestows upon me but for the simple joy of his presence. Plus, he depends on me to provide him with his exercise fix.
The recommended number of hours of sleep is between seven and eight. At this age, we know how much we need.
As for diet, ditch the white stuff — bread, potatoes, sugar. I’m not telling you anything you don’t already know. Add more veggies, fruit, and water. Sure, a treat is always welcome — what is life without chocolate!? But in moderation.
We also know what weight feels the best for us, how it affects our joints, and how we look in our jeans.
You haven’t forsaken your jeans, have you? Get out of those sweat pants (I know, they’re comfy) and pull on an authentic pair of pants.
There’s no lack of diet books in the stores if you need to drop a few pounds to feel better. According to nutritionists, three of the top-rated diets are: Flexitarian Diet - emphasizing fruits, vegetables, whole grains, and plant-based protein. The Mayo Diet — praised for its nutrition and safety. The ever-popular Weight Watchers - the number one recommended plan by doctors.
Here’s a scary statistic; ten times as many women die of heart disease as breast cancer. Heart disease and stroke kill more women than the succeeding seven causes of death combined! Shocking. Most cardiovascular disease is preventable. The number varies with different researchers, but 70–80% of heart attacks and strokes result from lifestyle. The most sedentary women are five times more likely to die prematurely than the fittest women.
I recently had a scare there was coronary artery atherosclerosis present in my arteries. No way, I thought. After several tests and many days of worry, the doctor assured me the small amount I did have was normal for my age. She also related that I am very healthy and fit and keep doing everything I had been doing—what a relief.
From the book Younger Next Year — for Women, I have learned that cardio exercise and weight training can help ward off cardiovascular disease and improve our lives in many ways. Cardio exercise is a pleasure, and I look forward to my hikes, dog walks, and pickleball. And if I can find a way to make weight lifting enjoyable so much, the better.
By following a healthy diet rich in fruits and vegetables, getting seven to eight hours of sleep nightly, staying at a healthy weight, and being in frequent communication with my loved ones, I know I am younger now than I was last year and will be younger next year, too.
“Women, when they are old enough to have done with the business of being women and can let loose their strength, may be the most powerful creatures in the world.” — Isak Dinesen.
Thank you, Chris Crowley and Dr. Henry Lodge, for this book and for enlightening and inspiring me to share this information with as many women as possible.
