Good piece Paul! I like your take on aging. Have you done a piece on creatine for women over 50+? If so- can you repost? There is much hype out there on social media about the pros; but curious about the cons too. Lauren (6.7!)
Lauren 6.7, I haven't but Just yesterday I recorded a podcast with a professional bodybuilder Anne Marie Chaker during which… I did not ask her about creatine. Sorry! Maybe she'll see this and be willing to give you a brief answer here. But if that isn't possible, I will ask her and get back to you. You might want to alao check out her (about to be published) book, “Lift.”
Hi, I question creatine also. I have been taking it for about 2 years but there is definitely still brain fog (some claim it helps) but I am surprised at my body fat % and lean muscle mass, which I am happy with at 6.6. But did creatine help…no idea!
To answer your question, tips to help you do or achieve what, exactly? Let me know what could be helpful, specifically, and I'll do best to give you thoughts that hit the mark.
I guess how to stay in the best possible physical shape as long as possible: strong, flexible and stable. But for 8.x readers. Maybe it's the same as for 5.x's, but a bit less and a bit gentler. If you have any more profound insights, it would be interesting to hear them. Thank you.
David, take what I say as that from a 5.8 non-expert. I'm no clinician or physical therapist. However, you mentioned strong, flexible and stable, all three of which are intertwined and co-dependent, it seems to me. So here's what I suggest (again, not as an expert):
1. focus on core strength exercises: air squats (simply bending at the knee until you're thighs are parallel to the ground, arms held out front for balance, x10 reps or whatever gets your heart pumping. You can also hold this pose in the squat position, for an extra bit of burn. These help build/keep your legs strong.
2. practice stretching or a form of yoga or pilates daily. I try to do these every morning after waking and every evening before bed: sit on the floor and slowly reach for my toes or ankles. That hamstring stretch feels great and actually helps me sleep, I've found. Also: bridges, where you lie flat on your back and raise your pelvis toward the ceiling, arms against the ground, then slowly roll your back, one vertebrae at a time, down to the ground, until you're pelvis is against the floor. A great core exercise that an 8.x person can do.
3. Balance exercises: more than grip strength or VO2 max, balance strength is associated with lower mortality risk. Here's one, 3-minute balance exercise I did for a recent #WorkoutWednesday video: https://substack.com/@pvonz/note/c-113242821
That link is accessible to paid AGING with STRENGTH subscribers only but I believe it may be a valuable resource for you, as a new video comes online every week (plus the 8 that are already there). So give that consideration and I hope the above is helpful to you. Bottom line is: there are many, many simple, 1-minute bodyweight exercises you can do every time you get up from the couch or desk, to strengthen your legs, core and upper body. It's mostly a matter of forcing yourself to try them and remember to continue doing them as a habit X times a day.
David 8.1, thank you for reading and being a subscriber. You're right: from the vantage of my future self, I am young. I began realizing this after I turned 50, recalling how, at 38, I felt old. And then, again, at around 47: old! But of course those ages are not old at all. So I take your point. I'm aging, not old.
Thank you. Good reply. But it gets more difficult to apply that philosophy when you really are old, say 80s and 90s. How to stay upbeat indefinitely? David Attenborough is my role model. Any idea how he keeps so physically and mentally fit, by the way? Just good genes?
I don't know how Attenborough does it. But I'm familiar with the routine that experts say works: keeping the body moving, daily; keeping the mind engaged, via books and reading, human conversation and critical thinking (aka gentlemanly arguments with people who hold views different from one's own); and, SO IMPORTANT ALSO: eating non-processed, whole foods. Brain health is non-negotiable, wouldn't you agree? Colorful vegetables, lean, unprocessed meats, beans and legumes for plant protein....
Those three pillars alone are a great start.
If you want to, consider becoming a Pillar of Strength founding member of AGING with STRENGTH, which includes a 1-hour, 1-to-1 meeting with me to create a bespoke plan to meet your aging with strength goals. Otherwise, go with the things I mention above, which may require creating new (but powerful) habits.
I replied to the email notification I received, but it didn't go through.
It’s extraordinarily generous of you to reply to my queries so thoroughly and so thoughtfully. I certainly wasn’t expecting that.
I think it’s fair to say I was aware of most of your recommendations, but you hit the nail on the head when you say that going with them may require creating new habits. That, I would say, is my main challenge. Settling on a regime that I think will work for me, then doing it and sticking to it (always allowing for sensible evolution).. So planning with focus, motivation and discipline. Thinking about it, your suggestion of becoming a founding member including the interview may be a good way of progressing. I’ll certainly think about that, and come back to you.
I have you know that my Birthday singing averaged 2-5 per month. I didn’t make house calls …I taught Kindergarten. So we made it snappy and happy and everyone waited in anticipation to eat cupcakes. BTW Blue ,orange,and purple icing is overrated.. for warned is for armed.
Good piece Paul! I like your take on aging. Have you done a piece on creatine for women over 50+? If so- can you repost? There is much hype out there on social media about the pros; but curious about the cons too. Lauren (6.7!)
Lauren 6.7, I haven't but Just yesterday I recorded a podcast with a professional bodybuilder Anne Marie Chaker during which… I did not ask her about creatine. Sorry! Maybe she'll see this and be willing to give you a brief answer here. But if that isn't possible, I will ask her and get back to you. You might want to alao check out her (about to be published) book, “Lift.”
Lauren, Marianne, a WSJ article on women/creatine, from June 6:
https://docs.google.com/document/d/11N1udDHIz4e_98NYVxQBTtQIaKn75XwDqsvVGGmjTjc/edit?usp=drivesdk
Interesting and timely piece- thanks Paul!
Hi, I question creatine also. I have been taking it for about 2 years but there is definitely still brain fog (some claim it helps) but I am surprised at my body fat % and lean muscle mass, which I am happy with at 6.6. But did creatine help…no idea!
Marianne, that's interesting. I'm going to ask Anne Marie her thoughts on creatine. Stay tuned.
Lauren, Marianne, a WSJ article on women/creatine, from June 6:
https://docs.google.com/document/d/11N1udDHIz4e_98NYVxQBTtQIaKn75XwDqsvVGGmjTjc/edit?usp=drivesdk
You're not old, you're young.
I'm David 8.1.
Any specific tips for your 8.x readers?
To answer your question, tips to help you do or achieve what, exactly? Let me know what could be helpful, specifically, and I'll do best to give you thoughts that hit the mark.
I guess how to stay in the best possible physical shape as long as possible: strong, flexible and stable. But for 8.x readers. Maybe it's the same as for 5.x's, but a bit less and a bit gentler. If you have any more profound insights, it would be interesting to hear them. Thank you.
David, take what I say as that from a 5.8 non-expert. I'm no clinician or physical therapist. However, you mentioned strong, flexible and stable, all three of which are intertwined and co-dependent, it seems to me. So here's what I suggest (again, not as an expert):
1. focus on core strength exercises: air squats (simply bending at the knee until you're thighs are parallel to the ground, arms held out front for balance, x10 reps or whatever gets your heart pumping. You can also hold this pose in the squat position, for an extra bit of burn. These help build/keep your legs strong.
2. practice stretching or a form of yoga or pilates daily. I try to do these every morning after waking and every evening before bed: sit on the floor and slowly reach for my toes or ankles. That hamstring stretch feels great and actually helps me sleep, I've found. Also: bridges, where you lie flat on your back and raise your pelvis toward the ceiling, arms against the ground, then slowly roll your back, one vertebrae at a time, down to the ground, until you're pelvis is against the floor. A great core exercise that an 8.x person can do.
3. Balance exercises: more than grip strength or VO2 max, balance strength is associated with lower mortality risk. Here's one, 3-minute balance exercise I did for a recent #WorkoutWednesday video: https://substack.com/@pvonz/note/c-113242821
But, honestly, you can do, or adapt ALL the #WorkoutWednesday videos to suit your level of strength goals and level of fitness. They are all here, in one place: https://agingwithstrength.substack.com/p/workoutwednesday
That link is accessible to paid AGING with STRENGTH subscribers only but I believe it may be a valuable resource for you, as a new video comes online every week (plus the 8 that are already there). So give that consideration and I hope the above is helpful to you. Bottom line is: there are many, many simple, 1-minute bodyweight exercises you can do every time you get up from the couch or desk, to strengthen your legs, core and upper body. It's mostly a matter of forcing yourself to try them and remember to continue doing them as a habit X times a day.
David 8.1, thank you for reading and being a subscriber. You're right: from the vantage of my future self, I am young. I began realizing this after I turned 50, recalling how, at 38, I felt old. And then, again, at around 47: old! But of course those ages are not old at all. So I take your point. I'm aging, not old.
Thank you. Good reply. But it gets more difficult to apply that philosophy when you really are old, say 80s and 90s. How to stay upbeat indefinitely? David Attenborough is my role model. Any idea how he keeps so physically and mentally fit, by the way? Just good genes?
I don't know how Attenborough does it. But I'm familiar with the routine that experts say works: keeping the body moving, daily; keeping the mind engaged, via books and reading, human conversation and critical thinking (aka gentlemanly arguments with people who hold views different from one's own); and, SO IMPORTANT ALSO: eating non-processed, whole foods. Brain health is non-negotiable, wouldn't you agree? Colorful vegetables, lean, unprocessed meats, beans and legumes for plant protein....
Those three pillars alone are a great start.
If you want to, consider becoming a Pillar of Strength founding member of AGING with STRENGTH, which includes a 1-hour, 1-to-1 meeting with me to create a bespoke plan to meet your aging with strength goals. Otherwise, go with the things I mention above, which may require creating new (but powerful) habits.
Dear Paul
I replied to the email notification I received, but it didn't go through.
It’s extraordinarily generous of you to reply to my queries so thoroughly and so thoughtfully. I certainly wasn’t expecting that.
I think it’s fair to say I was aware of most of your recommendations, but you hit the nail on the head when you say that going with them may require creating new habits. That, I would say, is my main challenge. Settling on a regime that I think will work for me, then doing it and sticking to it (always allowing for sensible evolution).. So planning with focus, motivation and discipline. Thinking about it, your suggestion of becoming a founding member including the interview may be a good way of progressing. I’ll certainly think about that, and come back to you.
Thanks again, and best wishes
David
Hi David, I'm glad it was helpful. Let me known what you decide. Cheers.
I'm reading Super Agers after listening to an interview with Dr. Topol. Can't wait to listen to yours!
It's such a great book
Woohoo! 5.8 well …I would offer a digit switch and this allows you to add them together no matter which one is first.
You’re celebrating being a teenager …. Or you could be halfway through Kindergarten!!
You choose!! Now blow out the candles 🎂
I dare you to find a Hallmark card to match this one!!
Could be an opportunity..
Just saying..
And that is the way!
Celebrate.
Don’t forget the silly hats !
We agree regarding Hallmark!
I have you know that my Birthday singing averaged 2-5 per month. I didn’t make house calls …I taught Kindergarten. So we made it snappy and happy and everyone waited in anticipation to eat cupcakes. BTW Blue ,orange,and purple icing is overrated.. for warned is for armed.
I'm a white cake/white icing guy, myself.
Sing it, Karen.
Also, Hallmark sux!