Lengthening Lifespan

I am 54 years 4v months 1 day old atm and am starting to take aging seriously. With my habits and lifestyle over te last 30 years it's a miracle I made 50 let alone 54 years 4 months and 1 day (today is 54 years 4 months 2 days btw... lol). So here is what PG recommends and advise; A health span — similar to a lifespan — is defined as how long you live without conditions that can hinder your quality of life, like chronic pain and dementia, lack of sex drive etc... You want a diversity of movement, meaning some consistent, low-intensity [physical activity] — what some people call "zone two exercise," where you're raising your heart rate regularly. Optimally, you do something at a low level every day. Maybe that's just walking outside. Do about 30 minutes on a bike or elliptical in the morning. Or if it's nice out, go outside for a walk. Do resistance training four times a week. Split up the workouts by body parts. I've always liked lifting heavy weights, so that's what I do. Most people probably [don't recognize] how important it is to build and maintain muscle mass going into your 40s [and older]. And then the high-intensity [workouts]. Again, it's about finding something that works for you. What works really well for me is, there's a set of 135 stairs at the College Campus in town, about 5 minutes from my house. Usually 3-4 times a week, I'll go to the stairs, rain or shine, and go up and down 10 to 15 times. How about brain health? Do I do anything specifically to try to keep your brain sharp? Learning new things is one really great way to "exercise your brain." I think with my blogging and eCommerce Gigs, I don't need to find ways to learn new things. I'm always reading and learning and trying to understand new trends in these spaces. Part of this is about figuring out a way to stimulate your brain that you find enjoyable, and that brings you energy. It's very similar to physical exercise in the sense that if you feel like this is a huge burden and you don't want to do it, you're not going to stick with it in the long run. I try to go to bed at a pretty regular time, at least on weekdays. I get up at 5:30 a.m. and I typically go to bed around 9:00 to 9:30 p.m. I try to get 7 hours of good quality sleep a night but I normally average less than 6. Last night I was awake all night and got less than 3 hours so it's time for a nap!!!lol Longevity experts often talk about the importance of "social fitness," maintaining friendships and connecting with other people. I need to work on that ... lol Now about daily diet. There are in fact foods that you eat either more or less to improve your health and wellness. I make a dedicated, intentional effort to largely avoid processed foods like chips and breakfast cereal, [especially ones] that have added sugars. I have really learned to love salads. If somebody told me 10 years ago, you're going to have a choice between super nachos or a steak salad at a Mexican restaurant, and you're going to pick the steak salad, I would have been like, "You're crazy." But I do that today. I eat a lot of yogurt. I pay attention to protein, and probably get about a gram of protein per pound of body weight. And I get a lot of fiber, usually about 60 to 80 grams of fiber a day, [including] a lot from vegetables. What about reading? I blog daily so that covers that. I also collect Hard Cover non-fiction and auto / biographies. A lot of what I read is either the primary literature or other types of articles related to eCommerce, Children's Internet Startups, VC Funding /Investments, health and wellness. As I get asked about these areas a lot daily I want to make sure that I really have a good current understanding. Here's a quick summary of PG's health and wellness habits or my daily longevityly routine : 1. For physical health: Getting a combination of low-intensity and high-intensity exercise, strength training and cardio. Adjusting physical activity as I age. 2. For brain health: Prioritizing a healthy sleep schedule of 7+ healthy hours of sleep a night. Blogging daily. Constantly learning new things to "exercise" my brain. 3. For social fitness: Spending quality time with family, and scheduling time once a month to catch up with friends. Engaging in "micro-interactions" with strangers in passing. I also recently joined the Salvation Army in my hometown. 4. For diet: Eating a balance of vegetables and protein. Getting between 60 to 80 grams of fiber a day. 5. For Brain IQ diet: Blogging and both online and offline reading on health literature to stay updated and current on new research and trends. Over and out... PG