We can have a stronger and fitter body and live with more vitality with this plan.
Since I entered the Third Third of my life, I’ve been on a quest to be healthier and fitter as I age.
Not that I was a slacker before — not a chance.
From my thirties to my early fifties, I was a runner, a hiker, and an occasional tennis player. I also lifted free weights intermittently and rode an exercycle.
My diet was reasonably healthy, though I did indulge in wine most evenings and cocktails on the weekends.
By the time I retired, my cocktail hour had become more “flexible.” Translation: earlier and earlier it began.
At this point, my running days were over, and my cardio consisted of hikes in the Arizona desert or trails in Marin County on my frequent visits.
I did continue to lift weights, albeit infrequently and without a planned routine.
I would also take a weekly class or two at the gym, working various muscles and cardio. Again, sporadically.
I needed to make changes. I’d added almost 10 pounds to my frame — not attractive. Even more concerning — my drinking had exceeded a safe amount.
Time to quit, and I did. No, not that easy, but that’s another article.
I quit drinking on September 13, 2018, and in October, I discovered the book Becoming Ageless — The Four Secrets to Looking and Feeling Younger Than Ever. The primary author was Strauss Zelnick (with Zack Zeigler).
Mr. Zelnick founded a private equity firm and is Chairman and CEO of several popular video game franchises. He is exceptionally fit and in his 60’s. Mr. Zeigler is Executive Editor of Muscle and Fitness.
Ok, maybe these guys could help me out.
The authors write:
…I want you to know that developing the body and life you want isn’t about achieving perfection in a few weeks. It isn’t about diving into the deep end of the pool. It’s about putting a toe in the water, then a foot, then a knee, then a leg, and so on. The way to change — and to sustain that change — is to take your time. Be gentle on your body, and your body will respond by wanting to do more.
Now they had my attention. I’m not lazy. Not by a long shot; however, I want to change at my age (post-retirement), but safely and permanently.
The book outlines — “not only how to get fitter, but also how to do so while living in a rewarding, satisfying, and balanced way.”
“These are the four key elements to a good life — to an ageless life:”
- Fitness
- Nutrition
- Health
- Soul
The book is divided up into chapters delineating the above categories. In addition to the sections being chock full of science-backed information, there are also anecdotal asides from members of the group Strauss works out with every morning.
This group calls their workout The Program. They are based in New York City and meet at 6 a.m. regardless of the weather. Much of their training is outdoors, with the balance at a cycling club or gym. The group on any given day could be anywhere from 20 exercising participants on up. There are about 80 members of varying ages.
Strauss stresses that the most critical aspect of the group is the camaraderie and support they give and receive for a common goal — Becoming Ageless; stronger mentally, physically, and spiritually.
Strauss suggests before beginning this or any new program, ask yourself the crucial question: “What do I want?” He asked this of himself and answered:
- Live as long and healthily as possible while being cogent and mobile.
- Be fit and strong.
- Perform my job at my highest level.
- Have warm and meaningful relationships with my family and friends.
- Push my limits both mentally and physically.
- Look good in and out of clothes.
- Feel youthful, happy, satisfied, and as stress-free as possible.
- Be spiritually connected.
- Help others achieve their goals.
This list sums it up for me, too — mindful and meaningful intentions to set for oneself.
Fitness
The cornerstone of fitness is exercise.
According to a study at Brigham Young University, vigorous exercise can slow the aging of cells by nearly a decade in men and women.
Exercise supports longevity. A study by the Stanford University School of Medicine compared runners with non-runners, and after 19 years, only 15% of the runners had died, compared to 34% of the non-runners.
Exercise boosts cognitive abilities. By exercising vigorously, you flood your brain with a greater blood supply, keeping it healthy and growing, a process called neurogenesis.
Exercise also improves mood. I can attest to this. If I’m feeling down or mopey, my attitude will change drastically soon after being in nature on the trail for an energetic hike.
Aerobic exercise has been shown to alleviate anxiety, stress, and the frustrations people with attention deficit disorder experience.
Exercise builds stronger bones. Weight training is the go-to exercise for strengthening not only muscles but bones.
The authors delve into strength training, stretching, and cardio, giving many examples of how, why, and how often.
There is a chart in the book where users can follow the 12-week Program plus photos demonstrating the exercises with weights. They designed the Program to ease us gently into being active five to six days a week. You go at your own pace.
The authors reiterate throughout the book that small incremental and consistent changes will boost your chances to live longer.
Nutrition
The bedrock of the nutrition program is protein-centric. The authors recommend 1 gram of protein per pound of body weight.
Strauss advises eating only three meals a day. Sorry, I need an afternoon snack. If we manage portion sizes, a snack fits in nicely.
I’m not a calorie counter, and the authors don’t recommend this either. There is a list of unlimited foods consisting of lean protein and vegetables. There is also a list of limited fruits and a highly restricted one of processed foods, sugar, fried food, and refined carbs.
There are recipes and a meal plan for those who would like guidance.
Health
One of the main ingredients for a healthy life is sleep.
Sleep supports weight loss, improves learning and memory, helps keep blood pressure normal, supports cancer prevention, and aids immune system function.
Stress reduction is essential for a healthy life. Sleep is a significant stress reducer, as is meditation and mindfulness. Also, therapy can be a considerable remedy in alleviating the stress caused by ongoing issues.
And finally — water: for women, the authors suggest 11- eight-ounce glasses per day and for men 15 -eight-ounce glasses. That’s a lot of water, yet I agree we need it as, by the time we recognize thirst, we are already dehydrated.
Soul
Adding spirituality to your life can be a game-changer.
Meditation, mindfulness, prayer, or being in nature are all ways to embrace spirituality. In addition, there is yoga, deep breathing, and organized religious services that may fit the bill for some.
I want to add my hands-down favorite way of feeling spiritual — gratitude. When I thank my God for my life, family, friends, and all my abundance, my heart fills with joy. A fabulous feeling and I know a healthy treat for my mind, body, and soul.
One month after quitting alcohol, I began the Becoming Ageless exercise plan in October 2018.
I always embrace cardio as I love being outdoors in nature, hiking, or walking my Golden Retriever, Merlin. With this program, I added strength training, but after a few months lost momentum.
After Covid hit and I was house-bound, I reintroduced the exercise program and have continued since — lifting weights two to three days a week and engaging in cardio six days a week. I also stretch several times weekly.
I know this exercise program is paramount to my sobriety. I am over three years sober and 81 weeks into this new exercise lifestyle. My body is stronger; I have more energy, sleep sounder, and am engaging in life fully and joyfully.
Life changes when you get your mind right. When you get your mind right, you get your body right. When you get your body right, you get your energy right. And when you put them all together, that’s when you’ve figured out that Becoming Ageless isn’t about redefining your age. It’s about living your very best life and fulfilling your potential. — Strauss Zelnick and Zack Zeigler, authors.
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