Younger Next Year Review (a book review)
Before you think, naw, not for me, I can say from experience that it’s never too late to start. Keep an open mind as your read this, and you may come away surprised. Don’t overdo what you can do from the start because you want to keep coming back.
Younger Next Year is a book written by Chris Crowley and Dr. Henry Lodge. The authors present a compelling argument that aging is not something that just happens to us, but rather a process that can be influenced and slowed down by adopting a healthier lifestyle. The book is geared towards people in their 50s and beyond who are looking for ways to stay healthy and active as they age. Always seek advice of your health professional before embarking on a physical program vastly different from what you are used to performing.
The book is divided into two parts. The first part, written by Chris Crowley, focuses on the importance of exercise in maintaining a healthy and active lifestyle. Half of all injuries and illness can be avoided by changing lifestyles as they suggest. Crowley explains that regular exercise is not only good for physical health but also has a positive impact on mental health. He emphasizes the need for strength training as we age, as it helps to maintain muscle mass and bone density, which are both essential for overall health. The author stresses that it is never too late to start exercising, and that even small changes can make a big difference. He provides tips on how to make exercise a part of daily life and how to stay motivated.
Chronic stress takes its toll on our bodies and minds. Being sedentary is a signal for decay. We are made to move. Decay comes from giving up on an active life and failing to engage. All your thoughts, what you eat, how you move, your emotions and energy send chemical signals to other parts of the body. To slow decay we need more “grow” messages/signals to keep things younger as long as we can.
The message that may be hard to hear is that we need six days of serious exercise each week! For many that’s difficult to swallow. If you were an athlete in the past, you’ll remember how you felt after hard exercise… the glow, the energy, the uplift of endorphins, the body’s feel-good hormone. Remember, you are fighting against the incoming tide of age. There is only growth or decay in your body. Cells in our bodies are being replaced over time. Bone cells over a couple of years, blood cells are replaced every few days. Hard exercise will cause stress in the body and micro-trauma to muscles and tissues which will cause a response to rebuild. Chemical signs are sent out to remove the damaged muscle and replace it with new muscle cells.
As you get into the program, you will need a heart rate monitor so you will know where you are on your training regimen. It will help you know your level of effort to reach your goals. Crossing the threshold from aerobic to anerobic requires knowing your maximum heart rate for your age. Here’s how to know your target rates: Subtract your age from 220 to get your theoretical max heart rate. Sixty to sixty five percent of that max is long and slow exercise. Seventy to eighty five percent is high endurance and eighty-five to 100 percent is anaerobic training and that is hard to do. Over time, your resting heart rate will fall.
To keep things interesting, vary what you do daily: walking, running, swimming, spinning classes, power yoga, biking, stair steppers, weights and more. Get into the habit daily and don’t forget to warm up first. Even pros do that to avoid injury. Best to have a partner to cheer each other onward. Get and use the best gear that you can afford. That old Schwinn just won’t do. Go to a decent bike shop. They’ll let you try bikes to see which is best for you. Let them fit it to your body. It’s important for your knees. Maybe buy a quality used bike to get started. It’s likely to have been well cared for. Weight training helps to slow the decline. Learn about it with a trainer or buy some books. Seek out a knowledgeable friend so you do it correctly. You are not going to be a bodybuilder, but the point is to keep your bones solid and muscles strong for your age. As you get stronger the neural connections improve and aid you in sports that require grace and coordination such as skiing or skating. Ok, so you are not doing those, but what about walking which we all need to be able to do without falling. So, get on those weights 2x a week should do it. Go until you tire. It takes strength in those legs to recover from a stumble, so you don’t hit the ground or if you do, you will be less likely to suffer a serious injury.
Without getting too technical, hard exercise causes a release of chemicals that signal a kind of inflammation that results in the release of cytokines which are protein messenger cells that regulate immune responses. Cytokine C-6 is the master chemical for decay and C-10 is the master chemical for repair and growth. The C-6 triggers the release of C-10 which causes the magic we want to see as it works to build a stronger, healthier you. You only get this reaction from hard exercise which day by day builds the new you. Make a realistic assessment of your shape, and then get started. Your proprioception (knowing where you are in space) will improve as you get stronger and even minor arthritis will disappear. You are not going to be superman so be aware as you navigate life and look both ways as you get older.
Aside from the critical importance of exercise is that of personal relationships. The idea that humans are pack animals is an example of how we should develop relationships. Some people stay single, but they have friends. One great friend can do miracles for your mental health. Stay connected. Seek out relationships and nurture them. It’s a two-way street. Best to have a committed partner who can go through what’s coming with you. It’s easier to face the inevitable and scary things life throws at us when you have someone to hold hands with literally or figuratively. Besides that, having someone to exercise with makes all that training a whole lot easier. Show that you care more about each other than you have in the past. Hormones can begin to flow. Recommit to each other’s vitality.
The second part of the book, written by Dr. Henry Lodge, delves into the science behind aging which is growing rapidly and dispelling old ideas about growing older. Lodge explains that the body is designed to repair itself, but as we age, this process slows down. We can’t stop aging, but decay is something we can change by the signals we send our body. Through daily exercise, emotional commitment, reasonable nutrition, and real engagement with living. Exercise sends chemical signals to your body increasing curiosity, energy, and alertness and even optimism. The limbic portion of the brain provides us as mammals with some basics like smell but much more important are emotions related to working together, parenting, love for off-spring and each other, pleasure, and play and cuddling. We complete each other. There is connection between us. Learn to listen more than you talk.
He introduces the concept of telomeres, which are the protective caps at the end of our chromosomes. As we age, telomeres become shorter, which is associated with an increased risk of disease. Lodge emphasizes the importance of nutrition in maintaining healthy telomeres and overall health. He recommends a diet rich in whole foods and low in processed foods and sugars. Don’t eat junk, skip the highly processed foods, eat more dark fruits and vegetables, get plenty of fiber and drink lots of water to keep that gut healthy. Look into the Mediterranean diet. Read the labels on canned or food in boxes. If you can’t pronounce it or know what it is, do you need it in your stomach? Reduce your sugar intake. Go for the whole grain foods. Eat meat and fish but less of red meats than you used to eat. Less alcohol. Get your rest so you can rebuild.
Throughout the book, the authors emphasize the importance of social connection and engagement. They argue that social interaction is essential for mental health and can help prevent cognitive decline. They provide tips on how to stay engaged in social activities, even as we age. You really need to care about all this if you want to enjoy the last third or quarter or whatever of your life. It will take commitment to make it work. Journaling can help. Daily, write down what you ate, what exercise you did or didn’t do, and what you did or did not do for others… morally, spiritually, socially, and so. It will show what your score is! At the end of the book, he suggests altruism. Give something back, share what you can in kind words or deeds.
Overall, Younger Next Year is an engaging and informative book that provides practical advice on how to stay healthy and active as we age. The authors present a convincing argument that adopting a healthier lifestyle can have a significant impact on the aging process. The book is well-written and easy to read, making it accessible to a wide range of readers. Whether you are in your 50s or beyond, Younger Next Year is a must-read for anyone looking to age gracefully and stay healthy and active throughout their life.