# The Long Life Program #
Once we hit 50, 60 or 70, we think most of our life is behind us and it’s too late to change bad habits. Wrong. It is never too late to start making better choices. We all want a long healthy life, and some of that is related to our inherited traits, but most is due to our lifestyle choices. And consider, about half of people who make it to 70 will make it to 90. Good choices will help get you there.
# Robbin’ Habits #
Bad habits like a poor diet, low activity levels, and smoking can rob years from our life. Smoking on average takes 10 years off your life, but quitting quickly pays off.
# Butt Out Going Forward #
Within 24 hours of quitting smoking, your risk of heart attack is already going down. Within 3 days your sense of taste and smell have improved, and you can breathe easier. Within a year, you’ll have more energy and have saved thousands of dollars. In three years after quitting, your risk of heart attack is nearly the same as a non-smoker! It’s never too late to quit. Talk to your doctor about better ways to quit because few can stop cold turkey.
# Get off the Couch, Potato #
Exercise is more important at 50, 60, and 70 than at 30. If you think exercise is for the young, you’re dead wrong. A young person is hardly affected by being a sofa spud, but as we get older, we lose that margin. We lose muscle and endurance as we age. Sitting around will hit us older folk a lot harder. Pretty soon, getting out of a chair is hard.
# First, Deliver The Goods #
Aim for 35 minutes of exercise 5 days per week. Those 35 minutes of exercise don’t have to be running a marathon or lifting huge barbells. A brisk walk is a great place to start. Find a route and walk it every weekday. Don’t read the news or watch TV until you walk. Imagine you’re young again, delivering the paper---work comes first. Don’t stroll, walk briskly but naturally. If that’s too easy, wear some strap-on weights.
# Brain Massage #
Exercise is not only good for your body, but it is also good for your brain. In addition to improving blood flow, exercise releases healthy brain substances that make you feel better and keep your mind sharp. Inactivity slows your brain, and we all know that at our age, it runs slow enough already. Our health is critical to a sharp mind. Exercise is an invigorating massage for your brain.
# Ramp Up to Fun #
Don’t overdo it at the start. Ramp up slowly so you don’t knock yourself out. Try to find an exercise you enjoy. That is the only sure fire way to stick to it. Walk with a friend to make it a social event, or go to an exercise class.
# Tiny, Tired Cells #
Also, past middle age, what we eat becomes more important. We’ve all seen young people eat garbage food and suffer no harm, but as we age, we need more nutrients. Our body is not as efficient and pulling nutrients from food and disease becomes more common as our cells get tired.
# Old Cells Get Cranky #
Our body is always making new cells. Some cells like colon lining, are replaced every few days, some every few weeks or months. Some cells like brain cells are never replaced. To stay young, cells divide and make 2 copies. After dividing over and over again, the protective ends of our cell DNA is shorter, and the cell renewal slows down. Then our cells get older. Old cells don’t work quite as well as young cells. They are less capable, whether that be the immune system or heart and lungs. The aging cells also get a bit cranky and put out chemicals that trigger inflammation in all parts of the body. Inflammation is the root of many health problems.
# You’re the Premium Model Now #
And, as we know, things start to sag. Our joints, skin, and muscles are not as stretchy as they used to be. Our heart and blood vessels stiffen, which can raise our blood pressure. Like an older car that runs on premium gas, our body needs premium food---not expensive food, but food with lots of nutrition. We need real food, not food from a box.
# Fall Into a Sleep Habit #
And don’t forget sleep. Sleep is essential for healing and recovery. We sometimes think we don’t need as much sleep. But again, that’s not true. Like everything else, sleeping becomes more difficult, but 7-9 hours is still the target. To protect your sleep: 1) keep a regular bedtime schedule and routine, 2) no screens in bed, 3) avoid naps after 4 p.m., 4) Avoid caffeine after lunch, and 5) limit alcohol. If you still have regular trouble sleeping, check with your doctor.
# Another Lifetime to Live #
When we get to a certain age, sometimes, we think we can let things slide. But if we want a long, high-quality life, now is the time to step up our exercise, eat better, and sleep well. You may think you only have a few years left, but remember what 40 looked like when you were 20---a lifetime away! You still have a lifetime left to live.
