Exercising Into Our Later Years

 I can’t wait to be fit and active into my 80’s, 90’s and beyond.

Photo by Rob Wingate on Unsplash

I am so excited about my upcoming healthy, strong years. I am in the Third Third of my life, and thus far, robust health and a strong body are two blessings I’ve been given, with only a few “minor” setbacks, none of which has been severe. 

It seems every month, or so a story comes across my computer screen or a magazine article, highlighting older athletes who are staggering physical marvels. They inspire me to reach beyond what I think is possible.

The story of Sharon Hernstadt is one example. A lawyer in New York, she  found herself facing health concerns — heart disease, triple bypass surgery, and osteoporosis.

Ms. Hernstadt headed to rehab following heart surgery and worked with an exercise physiologist. While at the center, she took notice of several older people lifting weights and was fascinated. She asked Mr. Vilensky, her trainer, if she could join them. He agreed. She then saw a newspaper story about an older woman who set a state record in the bench press and showed it to Vilensky. He said:” You can do this.”

As Sharon reports: It changed my life because from then on, instead of going to just work out, I had a goal: to become strong enough to compete and be able to do the three lifts of powerlifting (squat, bench press, and dead lift).

Today, Hernstadt, an 80-year-old grandmother of six, is a five-time world and national champion who has set records at the state and national levels.

Photo by Victor Freitas on Unsplash

Besides earning medals, Hernstadt says power-lifting has improved her health. Doctors have discontinued her osteoporosis medication after her bone density rose more than 10% from lifting weights, a significant increase.

In addition to improving bone density, weight lifting has been shown to aid in weight loss —  as muscles burn more calories than fat. Strong muscles also help men and women keep their balance and coordination, which is critical to preventing falls and fractures.

I have been a sporadic lightweight-lifter for most of my adult life. Since Covid descended upon us, I began a weight-lifting program in earnest. As earnest as I can be, I do not enjoy this sport/exercise routine.

Regardless of my lack of enthusiasm, I have made great strides, and I see a noticeable improvement in my muscle tone. At least to me, my biceps are now evident, and my shoulders are more defined and muscular.

Trust me, if I can see improvement — you will, too, and most likely even more than I, since I am using 5–8 pound weights and lifting only 2–3 times a week. Chances are — you are also younger than me! Younger folks can see more remarkable results in less time.

Olga Kotelko did not have an easy life. Growing up in Ukraine, she was milking cows as soon as she could carry a bucket, was the washer of fifteen sets of clothes, scrubbing them on a washboard, and hanging them on a line. She baked twelve loaves of bread at a time, twice a week, and hatcheted chickens. The list of her chores continued, enough to exhaust a fully-grown adult.

Could this be what primed her for a great life as a track and field competitor well into her 90's? She took up this sport at age 77 after realizing her strength was her speed in running the bases in softball. 

In 2010, at the age of 91, her performance far surpassed that of many competitors, two age brackets younger. She also held 23 age-graded world records in the Masters' track and field competition. 

I’m not proposing we aspire to this type of physical prowess, yet we can and should be inspired to challenge ourselves to achieve more physically and realize our potential, regardless of our age. Exercise is beneficial in multitudinous ways, as we know.

Exercise helps keep our brains sharp by consuming oxygen, stimulating neural plasticity — helping the brain grow more neural connections, and maintaining health.

At age 57, Bobbe Greenberg entered a mini-triathlon at her gym. It consisted of a ten-minute pool swim, a twenty-minute stationary bike ride, and a fifteen-minute treadmill run. The only problem, Bobbe didn’t know how to swim. She took a weekend swim course and has never looked back.

Bobbe’s debut triathlon resulted in a first-place medal. She was 20 years older than the second-place woman. She’s been hooked ever since and has entered fourteen full triathlon competitions and has won or qualified nine times.

In October of 2019, Bobbe won her second Ironman Triathlon in Kona, Hawaii, at 73 years of age! This entails a 2.4-mile swim in choppy ocean waters, a 112-mile bike ride, and a marathon, a 26.2-mile run.

For sure, that is not on my agenda. Due to many years of running, I have had two knee replacements. I was informed I injured my knees because they are not aligned correctly. 

Some of you may consider a triathlon. Why not stretch yourself? 

Julia “Hurricane” Hawkins took up running at age 100! She heard that the USA Track & Field National Masters Championships would be held near her home. This would be an exciting event to experience, she decided.

When Julia ran her second meet, she established herself as the oldest female competitor ever in USA Track & Field history, plus she set a new age-group world record.

One of the fascinating aspects of Ms. Hawkins’ new sport is she came upon it when she decided it was no longer safe for her to continue with her mountain biking. Incredibly, Julia didn’t start biking until she was 81! These feats are genuinely mind-boggling, as are her courage and spirit.

In 2017, 105-year-old French cyclist Robert Marchand set a world record in the 105-plus category — created especially for him — by riding 14 miles in one hour.

Following the race, Mr. Marchand stated: I did not see the sign warning me I had 10 minutes left. Otherwise, I would have gone faster, I would have posted a better time. I’m now waiting for a rival.

He received a standing ovation once he completed the last of his laps.

These competitors are true anomalies. Yet, they are examples of the miracle of the body and the mind to achieve exploits that most mortals would believe impossible.

It’s not how old you are but how you are old. — Jules Renard, French Writer.

I’m happy continuing with my light-weight lifting program, increasing incrementally. I plan on taking my hiking up a level either in duration or more strenuous trails. Pickleball is my passion, and I’m always eager to improve.

Incredible age-defying athletes are they, inspiring me to reach for better, for excellence. I know you are capable of more extraordinary achievements, as well. Go for it. What have you got to lose?

The longer I live, the more beautiful life becomes. — Frank Lloyd Wright.

Does Self Criticism Help or Hinder Us?

 How is it working for you?

Photo by Erda Estremera on Unsplash

I tend to be a tad self-critical. Not in all things, only the things that are important to me. At the moment, it happens to be writing.

At the encouragement of a friend, I began a blog at the end of 2018. Strong55plus.blogspot.com became a hobby for me. No stress. Easy peasy.

Along came my creative writing partner, who encouraged me to submit posts to Medium. I was intimidated. By this time, I was a dedicated reader of Medium’s top authors, and I knew I could not live up to their expertise. They are one diverse, talented group of writers. Who do I think I am? I’m a novice. You may have taken notice.

I was bombarding myself with negativity: I have never taken a writing course, I did not excel in English, I’m not sure I even know how to punctuate correctly. On and on, the bombs exploded in my brain. Yet my cohort, Meg, practically dared me to submit a piece.

I clicked “Publish” on January 26, 2021 — to An Organized Route to Creativity with trepidation and trembling fingers. My “serious” writing career was born with that baby!

I now have 25 articles hanging out on Medium. My judgments have diminished somewhat, yet not entirely. Acknowledging and reminding myself that I’m a rookie helps ease the discomfort.

I had a negligible number of views on the first few posts yet was thrilled someone was reading them. The number has dwindled to almost nothing, and the censoring in my head ratcheted up once again. 

I was reading that most of the more skilled authors’ also had fewer readers, and there was a reduction in the number of claps and followers. Suddenly I was saved. It wasn’t solely me and my inept writing. Something else was going on. There were complaints that Medium is operating differently. I was granted a reprieve.

Although I may be critical regarding my writing — I also love it. I love learning, the growth I’m experiencing, the pleasure I feel after reading my text. The pride that I’ve stepped outside my comfort zone once again. 

When I sit down at the computer to begin a new post, my enthusiasm is bubbling over; I can hardly wait to start. The ideas flow. My fingers are flying over the keyboard. There is not one iota of criticism present when I’m actively composing. I’m falling in love with writing just as I fell in love with reading as a young child. I’m in heaven.

Then, the dreaded editing phase descends upon me. Suddenly, I’m at a loss. I see where corrections are needed, yet the deletion, addition, cleaning up, and polishing befuddles me. Change this, leave that alone, add more detail here; it’s all so confounding, frustrating, and degrading. 

Revising is unsettling because I doubt myself. But, I soldier on, and the finished product is not half-bad. The piece goes off to my dear creative writing partner, and Meg shines it up a bit more for me with her cunning and artful eye. 

The innermost belief for everyone I have worked with is: ‘I’m not good enough.’ — According to Louise Hay, author of You Can Heal Your Life and internationally known leader in the New Age movement.

I do recognize that as a fledgling writer, I have oodles to learn and am looking forward to it. With more practice and less criticism, I will be successful. I’m marching on.

According to the website Good Therapy: Self-criticism can be beneficial when it allows for acknowledging and assessing mistakes and failures or the cultivation of humility and positive change. But when one’s self-critical tendencies impede the ability to thrive, any benefits of self-criticism may be overshadowed by possible harm to mental well-being.

I will take this advice to heart and from now on be kinder and more gentle with myself. That is not to say I’m not kind to myself or aware of the importance of self-kindness; it’s simply not something I practice enough. Thriving is what I seek in all realms of my life.

Photo by sydney Rae on Unsplash

My favorite new sport, pickleball, is another area in which I tend to beat myself up.

I’m playing with a fantastic group of women; some are more advanced in the game than I, some are less. My problem lies in the moments I believe I should play better — I miss a shot, hit the ball out of the court, or foolishly have forgotten the score. I silently (and sometimes loudly) berate myself. I thought this was common until one of my pickleball buddies pointed out how hard I am on myself and how that behavior affects my game — resulting in inferior play. If I acknowledged that the shot was an error and got over it, I’d be a more skilled and confident player.

Bob Iger, the Executive Chairman of Disney, in an interview with Oprah, said he believes in the pursuit of perfection, not to be more successful but to be better at what he does. He went on to say; that perfection is not being perfect — it’s not giving up.

Do you find that you are hard on yourself? Do you expect to be perfect? Long to excel at something right out of the gate? I’m not a fool. I know, with patience and work, I’ll improve at whatever I attempt, be it pickleball or writing. It’s in the moment that I don’t manage to apply that knowledge.

Loving the self begins with never ever criticizing ourselves for anything. Criticism locks us into the very pattern we are trying to change. Understanding and being gentle with ourselves helps us to move out of it. You have been criticizing yourself for years, and it hasn’t worked. Try approving of yourself and see what happens. — Louise Hay.

The Curious Case of Curiosity

 And how it can lead to a remarkably full life.

Photo by Jordan Whitt on Unsplash

It’s no secret that being curious keeps us interested in life. And depending on our curiosity's specific object — it can be the gateway to a plethora of new information and interests.

We keep moving forward, opening new doors, and doing new things, because we’re curious, and curiosity keeps leading us down new paths.— Walt Disney.

Lately, I’ve been curious about curiosity! Seriously. Is it true that curiosity makes a happier human? What an intriguing subject.

Curiosity and happiness relate to each other in compelling ways. We often think we know what will make us happy in the future. However, we are less likely to find joy due to a planned pursuit than simply stumbling upon it, as Harvard University psychology professor Daniel Gilbert, Ph.d. writes in his book, Stumbling on Happiness. It follows that by cultivating curiosity and remaining open to new experiences, we increase our likelihood of encountering those surprising and satisfying activities.

“The secret of happiness is curiosity.” — Norman Douglas, British author of South Wind.

About 20 years ago, I decided it was time to venture into art, specifically painting. My belief was I did not possess artistic talent, but I decided to yield to my curiosity and give it a go. I signed up for classes through the local community college, and I was off and running. No, I didn’t take to it like a fish to water, more like a fish out of water. Over the succeeding ten years or so, I persevered and managed to learn a skill and produce art adequate to hang on my walls.

Photo by Khara Woods on Unsplash

This undertaking whetted my appetite for additional art modalities — namely — collage. I gathered my supplies and my courage and gave it my best shot. My openness paid off — I found my niche. I have created several pieces, and though they may not be museum material, I am pleased with them.

Several years ago, an acquaintance asked me if I played pickleball. I’d never even heard of a sport that involved a ball called a pickle! What in the heck could that be?

After Carol’s basic explanation, my curiosity led me to explore it further. Down to the neighborhood courts, I trotted, dragging my dear friend Shannon along.

It appeared to be somewhat straightforward, yet we knew we needed guidance before entering the “arena.”

At the onset, we took lessons, bought the requisite gear: paddle, shoes, and balls, and ventured on. Oh, and the cute skirts, visors, and hot weather tops.

My foray into pickleball yielded much more than I ever could have imagined. I have not only learned pickleball, its tactics, tips, and strategies but have met a wonderful group of women I now can call my friends. What a happy outcome!

We play several times a week, bringing us pleasure, endless laughter, and gratitude — such growth and enjoyment derived from a bit of genuine curiosity.

Before Covid, my curiosity led me to take lectures through Osher Life Long Learning (OLLIE), a nationwide organization.

Each year OLLIE has two semesters, where we can learn about Native Americans, politics, history, writing, music — the subjects are endless. My current interest lies in fine art — the artists, the mediums, and all the stories surrounding these fascinating, talented people. I have been taking these classes for several years; they are deeply satisfying and motivating.

An unexpected bonus resulting from these classes was a new friendship with an older woman, as we both shared a desire to learn. This was Stumbling on Happiness in action.

When the pandemic descended on us, the lectures resorted to Zoom. Video presentations do not appeal to either of us, yet our friendship continues.

I was encouraged by a friend who believed I had endured numerous challenging life experiences and should share them via a blog. I had never written anything other than my journal. This suggestion ignited my curiosity, and in December of 2018, I did just that. I began my blog Strong55plus.blogspot.com.

Due to publishing a post every Thursday without fail, a friend approached me with an offer to be my writing partner. She suspected she had hit writer’s block, and our weekly collaborations might spark her creativity once again.

What a generous gift this was to me! I have found that I love writing, am learning so much, and enjoying our sessions immensely. Meg is benefitting as well.

My inquisitiveness directly adds to my happiness and satisfaction with my life — and thus, I believe will add many productive years. However, a caveat to curiosity is when fascination is piqued — it may open the door leading to another interest, and another…then the issue is — how do we find the time to explore it all? But that is another subject. For now, let’s be open and curious about all that life has to offer.

What Are You Reading?

 I love to read. Always have. And I am one of those odd (so I’ve been told) people who have several books going at once. 

I am always reading a novel, a self-development book, something spiritual, and at times, I’ll add a text on creativity, physical fitness, or health that has caught my attention.

The most recent novel I read is The Hotel on the Corner of Bitter and Sweet by Jamie Ford. This isn’t a book I would have chosen, but it was a gift from a friend, and I thoroughly enjoyed it.

It is the story of a Chinese American boy during WWII and his life as an adult over 40 years later. Young Henry falls in love with a Japanese American girl, the enemy, according to his father, as the U.S. was at war with the Japanese. This book also addresses the conflicts of a father-son relationship. I found it profoundly moving and touching. It's so appropriate for today’s world with the current attacks on Asian Americans. And a timely re-release for the novel’s 10th Anniversary.

Another recent read, also not new, is Olive Kitteridge by Elizabeth Strout. I have read Elizabeth Strout’s work previously and am a fan. This book is no exception; it was the 2009 Pulitzer Prize Winner in Fiction.

I was surprised to find that Olive is a cantankerous, grumpy woman! I was expecting a kind, loving person and am not sure why I expected that. I will say, however, that this book is quite something. It is more a collection of essays, though the author has intertwined Olive in each. It had me laughing, shuddering, and startled by her in-your-face directness.

I’ve already ordered her follow-up; Olive Again.

The Vanishing Half by Brit Bennett is an honest look at racism in various socio-economic communities. It is the story of twin girls and how each one’s decisions of how to live their lives unfold in a world of bigotry and racism. It is a fascinating peek into lies and secrecy and its consequences.

“Reading is the sole means by which we slip, involuntarily, often helplessly, into another’s skin, another’s voice, another’s soul.” — Joyce Carol Oates.

The physical fitness book that has had the most significant impact on me is Younger Next Year — for Women by Chris Crowley and Henry S. Lodge, M.D. (And for the men in your lives, there is a version for them, too.)

I read this manual for living a long, healthy life in 2018, and it completely changed my attitude towards aging. I didn’t even realize I had an attitude until reading this. I always assumed I would live to a ripe old age healthily. I exercise, eat reasonably well, meditate and have a solid social network. All these factors are components for longevity, the authors explain. 

What I was unaware of is that lifting weights is an absolute necessity to managing our later years. I sporadically used weights — now I’m serious about them, knowing the consequences if left to chance.

Now I understand how the importance of having friends is to our mental, emotional and physical health relative to aging. Besides loving them — they help us stay young!

This book explains that to live vitally and robustly well into old age, we must exercise vigorously six days a week, engage socially with others, and eat healthily. I know, not headline news; however, how many of us do it habitually?

The book was inspiring, funny, and motivating. 

I refer to a spiritual book when I need a pick-me-up. The Untethered Soul by Michael Singer never disappoints. I’ve had this one for many years, read it several times, and it never fails to exhilarate me.

I have highlighted dozens of passages, tabbed tens of pages, and keep discovering “new” bits of wisdom. If I’m down or have a problem or issue with someone, I often turn to this book for reminders of what I want for my life and the bigger picture for all humans — LOVE.

The personal development narrative I love right now is Seth Godin’s The Practice — Shipping Creative Work. He aimed this work at writers, artists, salespeople, creatives of every ilk. By Shipping Creative Work, Mr. Godin means — get your art, story, pottery — whatever your work may be — out into the world where others can discover it. 

He reveals the imposter syndrome (I believe all creatives have a bit of this) and helps us get unstuck. The Practice is another book I have highlighted a ditty of insight on practically every page. It is on my nightstand for inspiration before I dream.

“I find television very educating. Every time somebody turns on the set I go into the other room and read a book.” — Groucho Marx.

That is a peek into my reading at the moment. I’m always up for something new and fascinating. My problem is, finding the time. Even a retired woman has difficulty finding time for reading — but that’s another post!

xo

Accountability

 What is accountability, and is it helpful?

Photo by Toa Heftiba on Unsplash

A few years ago, I announced on my blog that I had several goals in mind to achieve within one year. By publishing my intentions, I put myself on the line. That was precisely my point — make myself vulnerable to motivate me.

My goals were a stretch as goals ought to be. Out of the three, I achieved only one. The one I accomplished, I completed the last day of the allotted year!

Would you consider this a failure? I did at first until I took a closer look.

My first goal was for my blog to be read by a wider audience. Didn’t happen.

Goal number two was to advance from a 2.5 level in pickleball to a 3.5. Quite a jump for a woman my age, I’ve heard, but I was ambitious. Covid hit, and all pickleball activities were canceled for the next six or more months. I gave myself a “pass” on this one.

Finally, I returned to creating art after a hiatus of several years. I was determined to complete a collage for each of my sons. Success immediately for my oldest son, Anthony. For my son, Nick, I labored and worked on it endlessly. Nothing developed that I was satisfied with, until voila’! — magic happened. I finally created a collage I was proud of, the last day of my 365 days journey.

“The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” — Michaelangelo.

Not succeeding initially felt like a failure. However, the gift was also the person I became in the process and the personal growth experienced by giving myself this challenge.

Looking in the rearview mirror, I realize that posting my aspirations gave me the accountability I was seeking and the additional motivation I needed to persevere.

I recently completed a Life Mastery Program with several women lead by my friend, a life coach. During the six-month term, Jo invited us to design a life that would bring us joy and fulfillment.

We focused on “Mastery” in the following areas: Intention, Health, Abundance, Manifestation, Love, and Transformation. We had a textbook, workbook, and homework every week.

Once again, the simple process of having accountability supplied me with more determination to succeed than had I been working alone. Plus, multiple heads are better than one, and we would brainstorm solutions for one another. We met weekly and reported on our progress. I wanted to move forward with my plan, proving to myself and the others that I could meet my intentions.

“Reaching out to someone else to help you with your goal isn’t weak, nor does it make you ineffective. It makes you smart. Show me a Fortune 500 CEO who isn’t supported with an extraordinary amount of accountability. He or she has to answer to shareholders, staff members, the company’s executive board, and often an executive coach.” — Hal Elrod, author of The Miracle Equation.

I was inspired by two friends to hike a new trail weekly. They set out to do this at the beginning of the new year. It sounded like a great idea and a way to break out of my hiking rut. I shared my new aim with my friend Shannon, told her where I planned to hike during the upcoming week, and invited her to join me. We ventured out and enjoyed grand views of the distant mountains and the topography below us. It was an adventure in hiking and integrity.

If Shannon cannot make future hikes, I know she will want to know how I did—accountability in action.

Back in my running days, I had a partner when training for a 12K race. I didn’t consciously think of him as an accountability cohort, but he certainly was. He would not let me off the hook despite a chilly downpour.

Along with the other accountability partners I’ve had, he was a source of encouragement and support.

Photo by Annie Spratt on Unsplash

My current partner is precisely what I need, though I didn’t know it until she approached me.

Meg, now retired, was a creative writing professor at a prestigious university. She knew about my blog and was impressed that I published a post every Thursday for over two years. She decided I could help her overcome her writer’s block and support me in improving my writing skills. Meg has given me excellent advice and guidance. One of the favorites that I acquired is her “commandment”: Verbs are the workhorse of a sentence. This is now on a post-it note in a prominent place on my desk. Clearly, I am still working on this rule!

What a godsend Meg is to me. I am learning a great deal about honing my craft, and I am giving feedback that she appreciates. Being accountable to one another has kept us on track to meet our writing objectives.

It has been proven that having accountability to one or a group increases chances of success by 95%. And motivation is contagious.

Despite considering myself somewhat of a loner, I learned from my accountability partners’ mistakes and successes, and they benefited from mine. I was grounded and on track. Not only is accountability helpful to me it has also become non-negotiable for success. I’m having greater success than when I chose to go it alone.

“Alone, we can do so little. Together we can do so much.” — Helen Keller.

Younger Next Year and Beyond

Photo by Chang Duong on Unsplash

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.

"The longer I live, the more beautiful life becomes." _ Frank Lloyd Wright.

xo

Evolving As We Age

Photo by Austin Schmid on Unsplash

I’m so glad I’m here on earth; healthy, alcohol-free, blessed with family and friends both near and far. I have a loving hubby and adorable dog, and despite a few aging issues, so blessed to be taking part in life.

I'm so glad I'm here on earth; alcohol-free, blessed with family and friends both near and far. I have a loving husband, an adorable dog and despite a few aging issues, so blessed to be taking part in life.

So, what’s up with the “aging issues”? I love being active. I’m so into pickleball right now that it’s become a passion. I’m playing at least three times a week with a fantastic group of women I met while taking lessons.

My body, however, is not always cooperative. Granted, it hasn’t stopped me from playing, yet there are days my knees are screaming or arthritis in my hands is acting up, or my back is in a tirade. My latest ailment is sciatica pain. I understand the origin of this pain can often signal hip issues. I’m not allowing my mind to go there at this point. I’m using a roller to massage, and using a tennis ball against the wall pressed into that area seems to help.

Since my friends and I began playing pickleball, one knee replacement, a hip replacement, one-shoulder rotator cuff tear and repair, “tennis” elbow, and a myriad of aches and pains to body parts not accustomed to this activity, have occurred.

We refuse to allow these surgeries and discomforts to derail us, at least not permanently. As soon as the injured player heals — back on the court, she appears.

These "inconveniences" are all part and parcel of seasoned years. I have always been active, and in my younger days, I was a runner almost daily. After many years of hitting the road, an orthopedic doctor I consulted for knee pain recommended a knee replacement. Five years later, my other knee was operated on, as well. I felt 100% better and almost entirely pain-free. However, I am now experiencing a bit of pain — but it’s been 14 years and nine years since the surgeries, so not unexpected. The other issues are typical as we age — mostly arthritis.

One night I awoke from a dream, and I was gasping for breath. I was dreaming that I was climbing a steep hill and my heart was beating rapidly, and I was breathing hard from the effort. At first, I was relieved that it was only a nightmare, but then I realized that I wasn’t able to catch my breath. Hmmm. Was that from the dream or, was the dream a result of my having difficulty breathing?

My doctor recommended a sleep study that I could take at home over two nights, and sure enough — I have mild sleep apnea. Now I am armed with a CPAP mask nightly. Is that ever attractive! I’m struggling a bit with it but adjusting. And grateful that there are such devices to help keep our breathing steady during sleep.

Many of us may be healthy and active, but our spouses are not. Problems may arise due to this disparity.

Often when a man retires, he feels he’s lost his identity. This loss can lead to feelings of malaise or even depression. He may lose his vigor for life, preferring to sit in his Lazy Boy and watch Judge Judy.

Hubby may kick and flail at our suggestion to go for a walk. Each of us is responsible for ourselves, yet encouraging our husbands to be active is beneficial to both of us.

Once our guy gets out and about, he may enjoy it so much that it becomes a habit. Wouldn’t that be a welcome surprise?

For the most part, retired women seem to fare much better than their spouses. We tend to be a more social animal than the male species. Yes, we may find that we must make an effort to get out to exercise, as well, or take time to see our friends, yet we are aware that the benefits are numerous.

“Life gets mighty precious when there’s less of it to waste.” — Bonnie Raitt.

Another burden we face is how our once youthful, smooth, and strong body is no longer. We seem to have acquired an extra helping of skin on our arms, affectionately know as bat wings. I recall how I marveled when my sweet grandmother’s limbs grew that appendage. And here I am, slightly alarmed but amused, that I am now the owner of this excess epidermis. Where in God’s name did the muscle tone abscond to? Even the skin on my once shapely legs has become baggy.

Photo by Richard Burlton on Unsplash

Even though my body no longer resembles the one I once inhabited, it is still serving me remarkably well.

The above are minor compared to major diseases and various ailments from which others may suffer. My sister and two friends had been diagnosed with breast cancer.  All three underwent lumpectomies and have, by the grace of God, now determined to be cancer-free.

Recently, two friends have been diagnosed with the beginnings of Alzheimer’s. This is a reprehensible disease and terrifying for the victim.

I recall reading a story of the daughter of an Alzheimer’s patient who concluded she could no longer care for her afflicted father and maintain a full-time job and attend to her family.

She had to have him admitted to a care facility. The man’s condition, both mentally and physically, deteriorated dramatically in a short amount of time.

The patient’s adult son came to the rescue, removed his dad from the facility, and took him to his own home and under his wing. If his dad mentioned that Susie fell off her bike and skinned her knee, the son acted as though this was a current event, though it happened 25 years prior. This was his way of allowing his father to maintain his self-respect.

John, the son, took the dad out every day for walks or rides on his motorcycle, out to lunch, and agreed with everything dad said. He played poker and board games with him to engage his brain.

In a short period, dad began to flourish and tell stories of his boyhood. This older adult enjoyed the last years of his life in comfort, fellowship, and joy rather than waste away in a nursing home.

I’m not saying this works for everyone. We all have diverse situations, yet it is heartwarming to see that love and caring, understanding, and patience can make a marked improvement in a disease that seemed to dominate and negatively impact one’s life.

And once again, I count myself among the very lucky and blessed.

"Changing, growing, transforming -not always an easy or linear process, yet we are stronger for the struggle." - Elaine Katzenberger - the owner of City Lights Books, San Francisco.