I’m back from the gym and finished my aerobic exercise with 20 minutes on the elliptical. My heart rate was at 70 percent to 85 percent of my targetâ€”a high-endurance workout.Â (Go, Judi! Go, Judi! Go, Judi!)Â I also completed some strength training and stretching with an hour yoga class.Â (Go, Judi! Go, Judi! Go, Judi!)
Dr. Henry S. Lodge (also known as Harry) and Chris Crowley, authors of theÂ Younger Next YearÂ series, would be proud. Harry’s first ruleÂ to help limit decay in an aging body is to “exercise six days a week for the rest of your life, especially during your life afterÂ 50.” IÂ had heard about this series, but never read any of the booksÂ until I received review copies of Younger Next Year for WomenÂ and their latest,Â Younger Next Year: The Exercise Program.
Younger Next Year for Women
“Harry’s Rules will change your life,” says Dr. Mehmet Oz.
“It’s got all the tools that women need to achieve longer, sexier and more passionate lives,” says Dr. Hilda Hutcherson, codirector of New York Center for Women’s Sexual Health.Â Wow-o-wow.
The series has more thanÂ 1.5 millionÂ copies in print and aÂ 10-year history of helping change lives for the better. I was curious to find out what passionate followers had discovered.
Younger Next Year For WomenÂ was anÂ easy read, and I thought Harry’s seven rules and Chris’s advice for those entering theirÂ second and third actsÂ were helpful. Harry, aÂ renowned doctor and gerontologist, is the Robert Burch Family Professor of Medicine at Columbia University Medical Center. He is also Chris’s doctor and good friend.Â Chris, a former litigator now in his 80s, has followed Harry’s rules and continues to stay active.
So what are Harry’s Rules? Read belowÂ and see if you are following these rulesÂ during your life after 50. Chris says that you should treat exercise like a job. It’s definitely easier to treat exercise like a job if you are retired. However, even if you aren’t, these are rules that requireÂ attention post-50.
As the book recommends, “Check with your doctor before starting any exercise program and don’t overdo it the first day.”
1. Exercise six days a week for the rest of your life.Â (This is a tall order that I’m trying to accomplish since I retired fromÂ my full-time job. I go to the gym about four to fiveÂ days a week and try to ride my stationary bicycle at home six days a week. This isÂ hardÂ work.)
2. Do serious aerobic exercise four days a week for the rest of your life.Â According to Harry, “Light aerobic exercise is long and slow exercise at an easy paceâ€”up to 65 percent of your maxÂ heart rate. Hard aerobic exercise is when your heart rate is at 85 percent of your max. You can figure out yourÂ target heart rate and max numbersÂ by subtracting your age from 220 and multiplying the resultsÂ by the appropriate percentages.
3. Do serious strength training, with weights, two days a week.Â (I don’t lift weights, but I do lots of yoga, lifting my own body which is way heavier.)
I do planks in yoga for strength training.
4. Spend less than you make.Â (I hear you. I’ve planned a monthly and yearly budget for my second act. It’s not always easy to keep within my parameters each month. Overall, I’ve been doing a pretty good job. Check, check, check.)
5. Quit eating crap!Â (Check, check, check. For the most part, I’ve been eating healthier and doing more cooking since I retired. I’m on theÂ FODMAPÂ diet, which is keeping my irritable bowelÂ under control.)
6. Care.Â (I am so grateful for myÂ wonderful family and friends. I feel lucky that after 30 years of a fast-paced corporate lifestyle that I can now prioritize my passions over a paycheck.)
7. Connect and commit.Â (Speaking ofÂ passions, I’ve met many new friends since I retired. There are my blogging buddies, my yoginis and yogis, my YTT 200 yoga teachersÂ and students atÂ Lourdes Institute of Wholistic Studies, plus all the peopleÂ I’ve come to know through my consulting. Oh, oh, oh, there’s also my boyfriend L. We continue to be a great team. He doesn’t exercise like I doâ€”I’m going to give him a copy of this book to read. Hear that, L?)
Younger Next Year: The Exercise Program
There is much more toÂ share about theÂ Younger Next YearÂ series, including all the information in Chris and Harry’s latest book,Â Younger Next Year: The Exercise Program. It describes waysÂ to “use exercise to reverse aging and stay strong, fit and sexy.” It features a guide that shows “25 Sacred Exercises, the foundation for a whole-body strength-training regimen by Bill Fabrocini, P.T., illustrated with step-by-step directions for doing each exercise correctly.”Â (I was pleased to see that many of these exercises are the same poses we do in yoga.)
Thanks to Chris and Harry, I know why I am busier than ever. I figured out that if I count exercise as a job, I now have three part-time jobsâ€”my exercise, my blogging and consulting, and my yoga training. I’m actually doing more during my life after 50 than I did before!
Yes, it can be exhausting at times, and I still have aches and pains, but it’s also exhilarating. Hope I can keep this up for the next 30 years. Well, maybe not all these activities. BetterÂ get back to my mindfulnessmeditation and yoga, which reminds me to take each moment as it comes and live in the present.
Cheers to a healthy 2016!
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