Younger Next Year Buchzusammenfassung - das Wichtigste aus Younger Next Year

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Zusammenfassung von Younger Next Year

Name: Younger Next Year
Rating: 4 (141 reviews)
Author: Chris Crowley & Henry S. Lodge with Allan J. Hamilton

Chris Crowley & Henry S. Lodge with Allan J. Hamilton

Live Strong, Fit, Sexy, and Smart – Until You’re 80 and Beyond

4 (141 Bewertungen)

19 Min.

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Younger Next Year
in 7 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 7

What’s in it for me? Uncover the secrets to healthy living in your 80s and beyond.

Ticktock. Ticktock. Ticktock.

Five, four, three, two, one…

BONG! The clock strikes midnight. That’s it – you’re officially 70 years old. A year older… again. You roll to your side and realize that this year, you will probably start to feel wobblier, frailer, and a whole lot soggier. After all, a 70-year-old is no spring chicken.

But what if we told you that you wouldn’t? What if we told you that on your seventy-first birthday, you’d be riding your bike with the pros, hiking hilly mountains, and buffing it out in the gym? Sounds impossible, right?

But it’s not! In this Blink, we’ll share the key insights from Younger Next Year. We’ll highlight seven rules to achieve a younger you – an action plan backed by science that you can implement in real life.

Ready to live younger? Let’s get started.

Rule 1: Exercise six days a week.

When you think of old people, what's the first picture that pops into your head? A grandpa with a walking stick, or perhaps a grandma who trips and falls over herself five times a day?

While this is the kind of aging we normally imagine, it actually isn't "normal." Coauthor Dr. Lodge says aging is "biologically programmed to be a slow process." However, because of our sedentary lifestyles, our bodies are decaying faster than they’re naturally supposed to.

You can reverse that by implementing Dr. Lodge's first rule: get six days of exercise every week.

Wait, that many? Yes, that many. Your decay signals are working 24/7, so you can't afford to take it easy, especially in your retirement years. Working out helps slow aging, as it triggers a body chemical called C6 – known as the decay signal. This, in turn, triggers C10 – the growth signal. In other words, the more you exercise, the more you produce these chemicals that repair your body. Beyond the obvious health advantages, regular exercise has also been shown to cut the risk of dementia by more than half. So as early as now, you should get on your feet and start working out.

To help you jumpstart things, treat exercise like it's your new job. Surely you wouldn't call in sick every day to work, would you? You should exercise in the same way.

An easy, but pretty expensive, way to start your new exercise routine is to join a gym. Make going to the gym six days a week a priority – just like going to the office. It's easier to build a habit this way because you already have equipment and trainers at your disposal. The cost of the gym should also be enough to motivate you to show up.

It's also a good idea to enroll in a class or pursue an athletic hobby if you already have one. Either way, no matter how you want to begin your exercise journey, the most important thing is to just start. Don't let your body rot away completely before taking action.

Rule 2: Do four days of aerobic exercise.

Got your sweatbands and game face on? Great! You're ready to exercise! But wait, what kind of exercise exactly?

The second rule recommends doing four days of aerobic exercise every week. This includes activities like jogging, speed walking, treadmill exercise, and biking that leave your heart pumping. Aerobic exercise is necessary because it improves your circulatory system by building new capillary networks. These networks transport blood to your muscles, helping you burn more fat in the process. Aerobic exercise has also been proven to boost cognitive and memory performance in seniors.

Rule 3: Do two days of strength training with weights.

Admit it – if it weren't for your gym trainer, you wouldn't be caught dead within a mile of dumbbells and the seated cable row. In fact, if it were completely up to you, you'd probably stick with the treadmill or bike or practically anything else just to keep you away from those dreadful weights. But did you know you're doing yourself a disservice this way?

The third rule is to do twice-weekly strength training with weights. Yes, it's painful. Yes, it's hard. Yes, it's embarrassing. But strength training can really do you good.

Rule 4: Don't spend more than you earn.

Picture this. You've followed the exercise regimen in this Blink to a tee. You're now healthier than ever, and if the science is correct, you'll be living longer now too. But that's exactly where the problem begins.

Considering that you now have a good chance of living into your 80s, you should put some serious thinking into your finances. All your efforts to live younger will go down the drain if, after retirement, you're always anxious about where your next meal is coming from. So as early as you can, get your retirement plan in order.

Rule 5: Eat healthy food.

What did you have for dinner last night? Did you answer pizza or a burger or fries? Well, that's good – because that will probably be the last bite of fast food junk you'll ever eat.

The fifth rule specifically says not to eat garbage. This means avoiding anything at the top of the food pyramid created by Dr. Walter C. Willett, the Department of Nutrition chairman at Harvard School of Public Health. This includes white rice, white bread, potatoes, pasta, sweets, red meat, and butter.

Rule 6: Care about your well-being – even in retirement.

So you've finally retired. No more waking up to pesky alarm clocks, having long commutes, or working on never-ending deadlines and reports. You can finally take it easy and care less about the hustle and bustle around you, right?

Not really! Just because you've left the workforce doesn't mean you should completely let go and stop caring. As the sixth rule puts it, you need to care. Specifically, you need to care enough about yourself to stay fit and eat healthily.

Rule 7: Build relationships and commit to passion projects.

Here's a riddle for you. What's the best ship in the world? A cruise ship? No – they're fun, but they're not the best. A container ship? No – they can deliver your online order from overseas, but they're still not the best. Give up? Well, here’s the answer: the best ship in the world is friendship.

It sounds a little cringey and over the top, but the seventh and final rule to living younger is to connect and commit. When you retire, you tend to cut people off and narrow your group of friends. You don't go out to social functions anymore, and your default answer to get-togethers is a resounding “No.” But in doing so, you eliminate one of the things that makes you human – a social circle.

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Worum geht es in Younger Next Year?

Younger Next Year (2019) is an actionable guide to delaying the onset of 70 percent of normal aging signs until well into your final years. It focuses on seven rules for achieving a stronger, healthier, and younger body and mind.

Wer Younger Next Year lesen sollte

Retirees who want to regain their youth
People close to retirement
Anyone craving a healthier lifestyle

Über den Autor

Chris Crowley is a former litigation partner at Manhattan-based law firm Davis Polk & Wardwell who now spends his time writing books. Dr. Henry S. Lodge, who passed away in 2017, was an internist at New York Presbyterian Hospital and a clinical faculty member at Columbia University's College of Physicians and Surgeons. Dr. Allan J. Hamilton is a board-certified brain surgeon and award-winning author.

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