Younger Next Year* - A Book Report And A Case Study!

It has been almost exactly a year (within a week or so) that I professed to my doctor; "by my birthday I will be off all my medication!"  I had my one year follow up last week with my doctor, with one of the main questions to be answered, could I stay off my cholesterol medicine permanently.  The outcome of that exam to follow shortly.  

One year ago I started my journey back to a healthier lifestyle somewhat blindly just walking and cutting out processed foods.  But being a slave to my overly analytical personality (according to every personality test I've ever taken) I also set out on a quest for guidance.  What would be the best, most sustainable, path to fitness and just general wellness for my future, hopefully for years to come.  I found my answer in primarily two books, one of which will be the subject of this blog entry which I've titled; "Younger Next Year* - A Book Report And A Case Study!"

The book, "Younger Next Year* Live Strong, Fit, and Sexy-Until You're 80 and Beyond", by Chris Crowley & Henry S. Lodge, M.D., although I found to be very interesting, is not what I'd classify as a page turner.  However, I'd like to make the case why it could be a "must read" if you also have an analytical bent like me and the "why" is just as important as the "how".  As luck would have it I just happened across this book at a used book store and picked it up for about two dollars.  If I had found the book on amazon and read the one star reviews (which are only 5% of the reviews) first I might not have even read it.  After reading the book myself I believe most of those reviewers missed the point.  The entire book can be summarized by reviewing "Harry's Rules" found on the first page of the Appendix.

1

Exercise 6 days a week for the rest of your life.

2

Do serious aerobic exercise four days a week for the rest of your life.

3

Do serious strength training, with weights, 2 days a week for the rest of your life.

4

Spend less than you earn.

5

Quit eating crap!

6

Care.

7

Connect and commit.

Rules 4, 6, & 7 are concerned with your mental and emotional well being which the book argues you likely won't have good physical health if you don't have a good balance emotionally.  My purpose is to review the physical and I'm hoping to encourage everyone to read the book for themselves so that's all I'll say about those three rules.

Rule 1 & 2:  Exercise 6 days a week for the rest of your life; and, Do serious aerobic exercise four days a week for the rest of your life.  You remember the old advice from your doctor; "exercise 20 minutes a day, three days a week"?  It's just not enough.  Your doctor was just making his or her best attempt to get you off the couch.  The book makes the point that you need to elevate your breathing and heart rate for at least an hour a day to stay healthy.  The reason is that exercise triggers a rebuilding process.  We all know that our bodies are constantly breaking down and rebuilding our cells.  Apparently the breaking down part is automatic and continuous.  However the body only triggers the rebuilding process if it thinks you will need or are going to use the new cells.  That is the essence of our bodies decay over time which leads to most of our internal organ failures, blood clots, hardened arteries, everything bad.  The good news is even just walking fast for that hour is enough to trigger the rebuilding process.  And as a case study I've proven (at least to myself) that just walking fast for an hour is very effective for jump starting your weight loss efforts.

Rule 3:  Do serious strength training, with weights, 2 days a week for the rest of your life.  This one is simple.  If you want to be able to open the jar of pickles, move the couch so you can vacuum, or just lift the grand-kids and be able to play with them, some level of strength training is necessary.  It's the old "use them or lose them" theory.  And I'm not referring to that pair of five pound dumbbells you have stuffed in the back of the closet that you used to waive around in the past when you professed to "exercise".  You actually have to stress your muscles to break them down and help them grow.  The book makes one point in this section that I found very interesting.  "Old" people don't trip or get caught off balance any more than "young" people.  The difference is that older individuals no longer have the strength and/or balance to catch themselves.  Legitimate weight training goes a long way towards reversing, or at least delaying, the degradation of your ability to just "catch" yourself.  Maybe instead of that "Life Alert" we just need to get a good set of adjustable dumbbells and use them.

Rule 5:  Stop eating crap!  I've already shared my "One Ingredient Diet" theory with everyone.  Although I'm not particularly fanatical about it, I've more or less been very disciplined when it comes to what I eat these days, within reason.  

So what about the case study, me?  This is the longest I've ever stuck with anything resembling a consistent exercise and diet program.  A lot of the good things the book professes I was already doing by chance or from other research.  I've had to add a mile to my walk/jog everyday because I was getting my daily route finished in under 40 minutes by the time I read the book.  The results from my follow-up doctor's appointment?  My blood pressure and A1C (blood sugar) were still good and my cholesterol was 167.  So I have successfully managed to get off all of my prescription medication and for now it's permanent.  I do have to admit, I have gained back close to 10 lbs.  However I don't think I need to be worried about the little extra weight.  If you recall, back in October I reported that my weight was roughly 150+. and that I had to get all new clothes because my waist had gone from 38" down to 32".  And, although my weight is now more consistently at about 160+, I've recently had to go out and purchase all new shorts and swimsuits with 30" waist bands.  I had to order them online because none of the stores around here have that size of anything in the men's clothing section.

One thing I do want to say about the weight training.  If you are looking for a recommendation for an exercise regimen to start weight training.  I recommend "Body for Life" by Bill Philips.  That is the second book I alluded to earlier.  You can ignore the dieting portions of the book.  Although I believe his theory is sound, trying to follow that dieting script would require hiring a full time cook or personally giving up every other activity in your life, including weight training, just to prepare the meals.  Stick with the one ingredient diet you'll be fine.  Body for Life has a ton of before and after pictures with motivational anecdotes if you're into that sort of thing.  But mostly it has a very adaptable weight training program that you can follow at the gym or even at home easy enough with a good set of adjustable weights and a weight bench.  I'm using the nice set of Nautilus Adjustable Dumbbells I got with my retirement gift for my upper body exercises and I just do squats and calf raises for my leg muscle workouts, although I am lusting after a good leg machine.  

This will likely be my last health update blog entry.  But for my friends still looking for that small bit of inspiration or motivation to get started towards a healthier lifestyle.

Remember!

    

My last little note for today.  You'll notice I threw in the need to purchase new "swimsuits"!  When we first moved here I made a great fuss about wanting a kayak and how much I enjoyed the river.  Well, I'll bet none of you will ever guess what class I'm taking through the local community college.  

OMG!  You all got it right!  

I'm currently in training for my certification as a "White Water Raft Guide"!  Which is very likely to be the topic of my next blog entry.  I mean, how can you raft rapids as a guide trainee twice a day for eight days, plus various side trips for some additional experience, and not have at least a good story or two?

Until next time, take care!

Rick