A kind middle-aged gentleman approached me in the gym today, inquiring about my age.
He thought I might be in my upper 40s or early 50s.
I am 61.
So many are afraid to talk about the aging process.
I am not.
Today, I want to share some ways I pursue longevity and health span.
Shakespeare, Cleopatra, and Aging
Have you noticed how aware Shakespeare was of the challenges of aging?
Some of his drama personages prosper.
Others suffer, according to their relationship with maturity.
The queen describes herself in Antony and Cleopatra as “wrinkled deep in time.”
Shakespeare’s Sonnet 60 and Aging
The Bard’s classic “Sonnet 60” analyzes time’s passage and the transient quality of human life in beauty.
Have you read this 14-line poem, one written in iambic pentameter?
“Like as the waves make towards the pebbl’d shore,
So do our minutes hasten to their end;
Each changing place with that which goes before,
In sequent toil all forwards do contend.
Nativity, once in the main of light,
Crawls to maturity, wherewith being crown’d,
Crooked eclipses ‘gainst his glory fight,
And Time that gave doth now his gift confound.
Time doth transfix the flourish set on youth
And delves the parallels in beauty’s brow,
Feeds on the rarities of nature’s truth,
And nothing stands but for his scythe to mow:
And yet to times in hope my verse shall stand,
Praising thy worth, despite his cruel hand.
Did you notice the ABABCDCDEFEFGG rhyme scheme?
Macbeth and Aging
And who can forget how Macbeth and his wife age rapidly due to their murderous scheming?
With those literary meanderings aside, let’s turn to the five ways I slow aging.
1. I Focus on Aerobic Activity
As a cancer doctor, radiation therapy aside, my most prescribed thing is movement.
For myself, I prioritize aerobic training.
You already know about expert recommendations.
The U.S. Centers for Disease Control (CDC) offers these key points:
- Physical activity is one of the most important things we can do for our health.
- Adults need at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, five days a week.
- Adults also need two days of muscle-strengthening activity weekly.
My Aerobic Activity Approach
As an over-60 bodybuilder (physique), I often incorporate aerobic exercise into my training to burn fat, especially during cutting periods.
While cardio is especially important in the cutting phase immediately before a competition, I do it throughout the year for several reasons:
- To improve my cardiovascular health.
- To increase my metabolism
- For better endurance (to prepare me for fat loss cycles in which I am weight training with shorter rest periods)
Can you guess my go-to cardio workout?
It’s power walking, four days weekly in the morning and again over noon.
During contest-pre cycles, I ramp it up. I do cardio two times daily, six days per week. Each session is at least 30 minutes.
These are New York City power walks, fast-paced and brisk.
2. I Focus on Resistance Training
Resistance training is a central part of my activities.
So many of my older patients in oncology have age-related mobility limitations.
About 30 percent of adults over 70 have challenges getting out of a chair, walking, or climbing stairs.
But there’s more: If you have mobility limitations, you have a higher fall risk, are more likely to suffer from chronic disease, have a nursing home admission, or die prematurely.
My resistance training helps me dodge sarcopenia and age-related loss of muscle mass and strength.
We steadily build muscle mass and strength from birth and peak around 30 to 35 years old.
And then?
The Baltimore Longitudinal Study of Aging (BLSA) — the longest-running study of human aging — shows that we typically slowly lose muscle power, linearly at first and then faster at 65 for women (and 70 for men).
The BLSA tracked balance, walking speed, and the ability to rise from a chair five times.
Most physical activity guidelines recommend you do muscle-strengthening activities on at least two days weekly.
Work all major muscle groups (hips, legs, back, abdomen, chest, shoulders, and arms).
My Resistance Activity Approach
Cut abs.
Cannonball deltoids.
I train hard to have the physique I desire.
I divide my training year into two distinct phases:
- Bulking phase. I try to pack on as much lean muscle as possible.
- During the prep phase (pre-competition), I “cut” to remove excess body fat. Reducing calories, training volume (while keeping my intensity fairly high), and doing more cardio become central.
In summary, I try to put on size in the off-season.
I increase my training volumes, lift weights, and use several techniques (including supersets, cluster sets, and tempo training).
My diet varies by phase (as does my training).
You might consider following a similar cadence if you are a recreational lifter.
One bonus: Resistance training (such as weightlifting) is cardio.
Bottom line: I don’t discount the importance of weight training.
3. I don’t use tobacco or drink alcohol.
Tobacco prematurely ages individuals.
Yes, physically, but cognitively as well.
You have probably heard that men should cap alcohol at two standard drinks daily (and women, one).
But even this limited intake can be too much alcohol for some people, including older adults with high blood pressure, diabetes, and memory issues.
I also know my alcohol avoidance lowers my risk of conditions such as heart disease, cancer, and stroke, according to the U.S. Centers for Disease Control and Prevention.
4. I Avoid Isolation
Social isolation impacts physical and psychological well-being.
Fortunately, I have family, friends, and a stimulating work community.
Staying engaged with others helps keep my mind sharp and prevent premature aging.
5. I Keep Challenging My Brain
I continue to work in my 60s.
Each day brings new mental challenges.
My peers and patients constantly engage me in dialog.
I study Japanese and Italian languages.
I read a book every few weeks.
The New York Times? Check. The Washington Post? Yep. The Wall Street Journal and the Seattle Times? Again, yes.
Not to mention magazines and medical journals,
My cognitive abilities depend, at least in part, on keeping my brain stimulated by learning new information and having novel experiences.
Summary – Unlock Agelessness: My 5 Keys
I forget the fads and focus on putting in the work (and focusing on behaviors) that help me live a healthy and long life.
Thank you for reading “Unlock Agelessness: My 5 Keys.”
