Aging Well: Why Weight Training is Your Best Weapon!

Sarcopenia is the scientific name for muscle loss and is the primary cause of a decline in the quality of life as we age!

When it comes to muscles, it is use it or lose it. Muscle loss happens early if you are inactive and sit at a desk most of the day.  Muscle loss and general inactivity lead to coordination loss, flexibility ( hips, back, shoulders) loss and balance loss as you age. A lot of young people in their 20s have already lost flexibility and have lower back pain due to lack of activity. The signs of aging (loss of balance, coordination, flexibility and strength) that one expects to see in their 60s and 70s are now being seen much younger.

Have you ever seen natural bodybuilders in their 50s and 60s who look younger and healthier than sedentary folks in their 40s? Ever notice that endurance athletes age much faster than strength athletes? Compare the physique of a 50 year old sprinter to that of a 50 year old marathon runner.

I was a long distance runner in my 20s, I understand the runner’s high. Now that I’m almost 60, I know that our bodies adaptations to long distance running are the opposite adaptations that are required to maintain muscle and there are even studies that suggest that long distance runners could have cardiac issues due to constant inflammation.

I’m not saying that cardio is not important, I do enough cardio to maintain a 55 bps resting heart rate but for health, fitness and quality of life, my time is best spent weight training.

Back to sarcopenia, it leads to osteopenia and osteoporosis and because we are so inactive, this can start in our 20s. Our bodies were not designed to spend hours sitting at a desk or lounging on the sofa.

Women start becoming menopausal in their 40s. The decline of estrogen for women and testosterone productions for men hasten the physical decline as we age. If you don’t take care of yourself earlier on, the decline is even faster. But if you did and do work out, the decline is minimal. If you have never worked out, you can still reverse sarcopenia with a weight lifting program!

How strong should we be?

You should be able to get up from sitting on the floor without using your hands or arms or leaning against anything.

You should be able to do at least one unassisted pull-up.

You should be able to get into and out of a squatting position within assistance.

Steps to improve your quality of life in your 40s and beyond:

  1. Weight training (twice a week or more)
  2. Increase protein intake (protein needs increase as you age)
  3. Increase activity level (track your steps, work up to 10,000 per day)
  4. Track your sleep (topic for another day)

Invest in your health!

I Came out of Retirement and Competed Again!

I was invited to enter a NPC contest on short notice and thought why not? I was bored and would only be able to prep for three weeks so what the heck. I placed 3rd in the Classic Physique Open Novice and 2nd in the Classic Physique Masters. In a world of steroid users, I competed as a natural.

It was lots of fun but I realized that to win that elusive 1st Place trophy, I would have to be leaner and add some more muscle to my chest, quads and traps. I don’t think that I want to go there, I want to be lean and muscular but I don’t really want to look like a bodybuilder.

I am excited about my health. I weigh 150 pounds, my BP is 107/59, my resting heart rate is 55 BPM, my waist is 30 inches, my VO2 Max is 45, my free testosterone is great for a 40 year and I’m 60 in April and I have not been sick in 3 1/2 years.

Age well my friends!

Pondering Retirement

My brother, younger than me by a year retired last week under the “55 Year Rule”. He retired early, probably added years to his life as he had a job that was a daily burden. Maybe trading time for less of a payout?

His unexpected retirement got me to ponder, the math and the timeline of my eventual retirement. Next month I’ll be 59 1/2 and I could retire and start taking distributions from my 403K then in 2 1/2 years start social security. I am also a 10% disabled vet and get a little monthly check for that. I would be just fine if I went this route.

However, I’m at the peak of my earning power, and that means more money going into my 403K and every year I work is a year less that my 403K has to last. I’m still supporting my daughter for at least one more year, maybe two. I’m a “Systems Analyst” and I don’t mind going to work.

I have no infertilities, have not been sick in over three years, on zero meds and I am in peak physical condition. I am aging well and hope to live long and strong.

I would say that 62 would be the earliest that I would retire, mathematically 65 would be better.

Living in Italy a little north of Bari would be the dream. I envision that my retirement will be nothing like the life that proceeded it. Surely you don’t work hard all of your life for more of the same?

“I kept my head down for so long that I forgot what it feels like to stand up. It feels damm good!”

A Short Poem

You justify the scars you bare and tell yourself life is fair but it’s your lover who twists the knife

You put them first, which makes you last

You exchange your heart for a laugh

Lovers come and go

Leaving pieces of themselves stuck in your soul

Everyone says forever yet few ever stay together

You hope to meet someone who actually means it

Whose every goodbye has a hello on the horizon

You say you always take the road less traveled

But if you don’t know where you’re going

……Any road will do…..

Destination Addiction

Destination Addiction is the idea that happiness is in the next place, the next job or maybe the next partner. Until you give up the idea that happiness is somewhere up the road, it will never be where you are. Sound familiar? Maybe the present make you anxious and uneasy, leaving you waiting for tomorrow and unable to enjoy today. If your tomorrows have left you disappointed, then you had better work on fixing your today.

It’s cliche but often said that everything happens for a reason. These reasons can be catalysts for change and sometimes these changes are hard, sometimes they hurt. But in the end, it’s usually for the best. And so we learn that life is not some kind of bucket list or a collection of accomplishments but rather what we experience and the people we touch and who touch us.

Let us learn from the best teachers we have, namely our heartbreaks, our empty pockets and our lonely beds.

So stop and smell the roses, take that trip, kiss those lips, write that book, be a friend, take that chance and dance your dance, because as Lennon & McCartney wrote “In the end, the love you take, is equal to the love you make.”

The Girl with Emerald Eyes (a very short story)

The evacuation sirens began at dawn, grabbing my ready bag I head for the river and jump into my canoe. Time has run out for this world, anyone who remains will soon be washed away.

The river is running high and fast but is relatively empty and devoid of vessels. My warnings had mostly been ignored, like Noah I had been laughed at and mocked. No one sensed any urgency.

Navigating around the bend I see her, the girl with the emerald eyes and she is waving for me to stop. We know each other but do not. I knew her in the past and I’ll know her in the future but I don’t know her in the present.

“James, James” she yells. So she knows my name but her name escapes me, she is so familiar yet such a stranger. “Quick, get in, we don’t have much time” I scream above the raging river. “Time has run out for this world, I’ve been tracking it for years. The only escape in through the mouth of the river, where she empties into another world.”

The Girl with the Emerald Eyes stands with one foot in the water and her other foot on land and replies, “I want to go with you but for now I am anchored here. I’ve known you before and I’ll know you again.” With that she bends down and pushes my canoe into the current and downstream I go.

That’s when I wake up, such a lucid dream.

“When people show you who they are, believe them the first time.”

~ Maya Angelou