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Its never too late to exercise especially as one is aging. Older people can benefit even more than young people from a good exercise routine, cardiovascular exercise, yoga, and weight training. This is the conclusion of a study done at the Mayo Clinic. The decline in the cellular health of muscles for older people with aging can be corrected with exercise, particularly a good routine, according to the author of this study, Dr. Nair.

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A heart warming story of aging well of a world class Masters swimmer who stays fit at 89, Gail Roper can be an inspiration for people wanting to live healthy into an advanced age. She was a national champion by the time of the 1952 Olympic games in Helsinki, FInland. At 44 she started swimming in Masters competitions. She thinks one should not need a walker when one is growing old, provided one has plenty of exercize. She says she could be competing even now except for her driving. She lives in a senior community and swims 2000 yards everyday in an outdoor pool. Her daily routine includes, 20 sit-ups while watching the news, 20 push-ups against her kitchen sink between washing dishes, 200 revolutions on her stationary bike, 100 steps on her stair stepper, resistance bands to stretch. Want to stay straight up and down, and not crouched or humped over, then you must work at it says Gail Roper. Its that simple. It means working lives don't end when you retire, just take different shapes and adopt new routines. She speaks to 5 people everyday as a rule to keep up social skills. And she reads as well to keep her brain active. Gail starts the day with a cup of Nespresso coffee, granola and fruit, and adds yogurt. Snacks on walnuts, almonds and dried fruit throughout the day. Her main meal is lunch which includes a salad and beverage where she spends time with other people at the seniors center. Dinners are small portions. On Sundays its pizza and wine. Thats it! Secret to healthy living for the retired and older people.   ...

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How we age is up to us. You are able to do the plank at 70 because you are doing it at age 50. Dr. Norman Lazarus is a professor at Kings College, London, and is 84 years. It is all up to us, what we eat, how we get our exercize and aur work life balance. Dr. Norman Lazarus says about ageing that our appoach to it is totally inadequate and that ageing has not much to do with genetics. If one eats healthy food and exercizes well then many of the diseases we hear about at older age are just lifestyle diseases that one does not have to worry about, even if one gets one of the diseases the recovery will be faster. He says eat well, move a lot and also enjoy yourself. Enjoy yourself to keep cheerful which stimulates the brain. He is the author of "The Lazarus Strategy: How to Age Well and Wisely."  In Lazarus view the last 25 years can be miserable or without disease depending on what we do. Diseases of ageing are not inevitable he says, its rubbish he says and it makes him cry, it is just that it takes 25 years for all that neglect of exercize and not eating healthy to reach a critical point. It is also not that some people are better than others. Lazarus found himself at age 50 putting on weight till he made the decision one day at lunch with his wife.  A a non competitive long distance cyclist Lazarus has done studies which show cyclists over 70 years having the immunity and fat level of 20 year olds. Nothing is written, we have to write it ourselves. ...

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The China Cognition and Aging Study of 29000 adults over 60 years over 10 years from 2009 to 2019 shows that healthy habits of eating, exercize, socializing, cognitive activity have as much as a 90% impact in maintaining memory skills as people age. Not smoking and no alcohol are part of thehealthy habit routine. Cognitive activity includes writing and reading.

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Trump at 77 has serious issues of age for the US presidency says Frank Bruni, professor of journalism and public policy at Duke University. Age is a very personal journey, says one expert, and it depends on how good you are taking care of yourself. On this score Trump has serious drawbacks. Nutrition matters, exercise matters. Bruni says Trump's diet is garbage, and he is overweight. Biden is only 3 years older than Trump, and he is known for healthy eating habits and regular exercise. This is a serious difference that the press has paid little attention to. Another factor in aging is doing something for a purpose in life that extends beyond one's self. Trump's obsessive attention to himself means there is a lack of purpose beyond one's own egoistic pursuit of office which acts as a negative factor in aging.

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Efforts by the Physiology Society and Centre for Ageing Better (CAB), Make Movement Your Mission, and other groups in Britain to launch a national public health campaign. This effort is designed to get older people to exercize and form the contact with others that helps physical and mental health during the coronavirus restrictions and lockdown. It is a campaign for public health resilience.

Medical experts warn that lack of activity even for a few days can build up into negative effects on muscle mass. Three "snack sized" breaks of exercize for 20 minutes each day are suggested as well as super bubbles of 4 people, and guidance on nutrition, mental well being.

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This excellent article by Peta Bee looks at how we can do anti-ageing efforts to keep our immune systems strong as we become older. She looks at work by an expert in immune cell biology, Janet Lord, who is head of the Institute for Inflammation and Ageing at Birmingham University. It is now proven that the link between ageing and immune systems can be guided in constructive ways. At sixty and seventy years age one can have the immune system of a 30 year old by doing a couple of simple things which are covered here from taking 10,000 steps a day, high intensity interval training on some days each month, occasional fasting on some days, high fibre diet and vitamin D. Walking, running or other forms of exercize affect a particular form of immune function called neutrophil movement in positive ways. Neutrophil movement because these cells are the main defense against the forms of bacteria that cause pneumonia. Neutrophils in older adults behaved in ways similar to that found in 30 year olds when doing 10,000 steps a day of exercize. Dr. Lord and other researchers have found. Dr. Jenna Macciochi, a lecturer in immunology at the University of Sussex, says about 70% of our immune system resides in our gut, making gut health very important for our immunity. Macciochi is the author of Immunity: The Science of Staying Well. Important for gut or gastrointestinal health is the eating of food that has prebiotic and probiotic effect. This helps reverse the decline of immunity coming with ageing.When we chew down on fibre in vegetables, fruit, beans or lentils we have beneficial byproducts called postbiotics that act as an interface between diet and immunity, that change the personalities of cells and circulate in our blood for regulation of immune system, says Dr. Macciochi. Postbiotics from eating dietary fibre tune up specific virus fighting cells that help us fight infections from flu and viruses, studies show says this report in The Times. Women in the UK get only 17g per day, men 20 mg per day of fibre. We need 30 mg per day of fibre and to do this we need to increase our intake of vegetables, fruits, whole grains, nuts, seeds and pulses. Also important is avoiding the inflammation that comes with ageing called inflammageing, says Dr. Macciochi. To do this do resistance training, weights, or using body weight such as lunges, push ups, squats. When our muscles move we produce hormones called myokines that help our immune cells function and keep inflammation down. She believes strength work is an absolute essential to rejuvenate our immune age. ...

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British Journal of Sports Medicine confirms what other studies have shown. 150 minutes of walking - any kind of walking including up the stairs at home and in the home and outdoors, can reduce health risks including aging by 73% compared to only 49 minutes daily.

Other studies have shown the need in a desk bound work culture to move around and not be statinary or sedentary. That alone lowers health risks and bad backs, bad necks. All types of exercize are important, one does not need a marathon or hard exercise, even the incidental movement throughout the day say medical experts is vastly underestimated. Walking to the bus or subway, tram stop, moving about the house frequently, just stop the sedentary situation plays a big part in remaining healthy.

Veerman, a health expert says find something you enjoy and do it, something you like that is your thing. That includes going up and down the stairs at home.

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It helps to pay extra attention to intervals in aging at 40 years and 60 years as the body needs more attention to nutrition, sleep, connection, mental health, exercise and the way we handle stressors, during these period intervals in ages.

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Is aging linear or non linear happening in spurts as life's events, a trauma, adversity, immunity levels covid infection or other infection take place in people's lives. Research leans to molecular changes that are linear for a white and then shift to nonlinear and in a spurt change the outcome of one's health. Living well involves being aware of such spurts and counteracting them with improved lifestyle behaviours in food, exercise, sleep and recreation.

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This story about companies in Australia that have tried a four day week shows employees using two mini weeks working Monday and Tuesday, taking off Wednesday and back to work for Thursday and Friday. It shows employees planning their Mondays and Tuesday miniweek in such a way that they can handle important work and meetings ahead of time. They come back recharged and renewed on Thursday, with Wednesday as the day to break up the work week in two. This has increased productivity at these companies. This is also a useful idea for older employees who work part time and work past usual retirement ages of 60 or 65 years as longevity increases in many countries. This enables retaining the vast experience of older workers in the workplace and promoting the health of older workers by keeping them active. As Japan, the U.S. and Europe and even China become aging societies this is becoming ever more important.  For worker on five day weeks this offers creative ideas to have a four and half day week giving workers a morning off or an afternoon off to recharge with sports or recreation activity or exercize, then coming back to work recharged in the afternoon. Other variations can also be used which promote productivity and employee satisfaction to get more of the most valuable work done more effectively and with enthusiasm, pushing less important work and time wasting out of the way. Employees generally would take charge of their work day and come up with creative and efficient ways of organizing their mini work weeks. ...

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A study published in the British journal Lancet shows that the number of people suffering from diabetes went from 153 million in 1980 to 353 million in 2008. The study shows the U.S. having 24.7 millon diabetics in 2008, which is three times the number from 1980. About 70% of this is from population growth and aging, and the rest from obesity, lack of exercize, changing diet. The American Diabetes Association estimated the cost of treating diabetes in the U.S. at $174 billion for 2007. About 138 million diabetics live in China and India. In India there is an additional cause- malnutrition in early childhood years for the poorer segment of the population. European countries have done better than the U.S., Mexico, India and China. S. Korea and Thailand have done better than other Asian countries. And this is attributed to healthier lifestyles, diet and less obesity in these countries.

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Krauthammer tells U.S. presidential candidates stop saying that Social Security is a Ponzi scheme, because by its very definition it is a Ponzi scheme. Instead exercize common sense and take the simple steps to update Social Security for today's longer life expectancy, aging population and way fewer workers to support a retired person. In a Ponzi scheme payments by people joining currently are paid to those who joined earlier, with not enough to pay future entrants- which is what is happening to Social Security. In 1940, after Roosevelt signed Social Security into law, there were 160 workers for each retired person. That dropped to 16.5 in 1950, today there are 3 workers. In 1940 the life expectancy was 62, today it is closer to 80. Krauthammer says the writing is on the wall- simply have the courage to make the changes by raising the retirement age, means testing the rich for benefits, and adjust the cost of living measure.

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The civilian labor force participation rate for people over 60 years of age reached 29.4% in the U.S. in 2012, up from a little over 22% in 2002, according to the Labor Department. This reflects the slow growth in retirement savings with low interest rates and the economic shocks from the global financial crisis of 2008 to savings. A Conference Board report shows about two thirds of people between 45 and 60 years age are planning to delay retirement, up from 42% two years earlier.

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Joe Nocera describes his personal situation which also reflects the situation of the average investor in his 401(K) for retirement - inexperience in handling the boom-bust cycles in the market and loss of savings, especially in the last two decades with sharp swings in the market. The Employee Benefit Research Institute statistics on savings of the average American are striking, dismal is the right word- only 22% of workers 55 or older have more than $250,000 set aside for retirement, and 60% have less than $100,000 in a retirement account. The average savings of an American near retirement are $100,000.