What 75 Could Be Like

(Note: This article was inspired by one I read online by a 75-year-old who surveyed the state of his health at that age and found much to be lacking. I applaud his honesty, but from statin medication for hypertension and high cholesterol, to arthritis, to memory problems, it was probably the typical “not a pretty picture” account that most people his age would report. Such is the state of our later life health for the most part. I am presenting this alternate version of what 75 can be like, namely mine, to show that things don’t have to be that way.)

Fully Healthy at 75

I’m 75 and have been doing, and experimenting with, the full gamut of age-related healthspan and lifespan advice for almost 20 years. I’m fully healthy except for the slight beginnings of osteoarthritis in my right knee, which is manageable and hasn’t compromised my health practices. I take no prescription medication and have no ongoing medical conditions. I have lots of energy and am fully mentally alert—these are exceptional blessings. All my medical readings are normal to optimal. I am fully functional in that almost nothing in my active life is compromised by any age-related condition. I am grateful for the health I have and don’t take it for granted, especially when I see other people my age confronting a wide variety of health issues, including some that are quite serious. I realize that part of my condition is a combination of genes and grace, for which I am endlessly grateful. But I’m also convinced that the practices I do, the work I put in, and the beliefs I continue to develop about the value and preciousness of later life play a very big part.

Here are the main elements of those practices and beliefs.

Making Health a Purpose, a Mission, and a Priority

As I’ve written in my book, my health journey began in my late fifties, when, as an older dad of 2 infant girls, I realized that they needed a fully active and healthy father for as long as possible. My “why” was their well-being and staying active and healthy became the priority of my life in order to be there for them. So far, so good, even though they are now going on 18 and 21. This journey has also prompted many additional bonus insights, helping me recognize and prioritize what is really important in my own life.

That “aha moment” on the commuter train about 20 years ago—when I realized I needed to stay healthy to be there for my daughters—kickstarted my path to good health. When I think about my health practices now, it’s helpful to remember that I was, at the time, accustomed to a steak-and-potatoes diet with a fair amount of both fine dining and fast food. I was perpetually stressed and constantly trying to manage my weight or lose weight. So, with that perspective on my past and present health practices, I encourage you to find your “why” as well. It could change everything for you and for your loved ones.

Breathing

I’ll summarize my health practices more or less chronologically, starting first thing in the morning before I even get out of bed. I start every day with some version of breathing, either the Wim Hof Method or Patrick McKeown’s “low and slow” method or some yoga pranayama variation. This is a gentle way to wake up, reinvigorate my body with oxygen, and check in with myself and my body.

Morning Routine

I follow my breath work with 20-30 minutes of moving, mostly yoga and stretching. My focus is continuing to wake up my body and mind and greet the day, both inside and outside myself.

Zone 2 Cardio

This is where I spend most of my exercise time. I do at least 2 sessions a week of Zone 2 cardio, usually 60-75 minutes each. It is mostly in the gym, walking on a treadmill, or using an exercise bike or rower, but I also mix it up with outdoor bike rides and long dog walks in better weather. I focus on a steady pace, moving at the higher end of a comfortable pace, with a heart rate goal of 108-115, depending on the day. Of course, everyone’s Zone 2 heart rate goal is unique to them. (Here are a few related stats: my heart rate variability is around 60, my VO2 Max was 47 on my last stress test, and my blood pressure is around 125/80. Zone 2 training is the foundation of these stats.)

HIIT

I make sure I do one High Intensity Interval Training session per week, taking my heart rate up to near maximum (about 160 in my case) over 10-15 longer or shorter bursts, followed by about 1½ times those bursts in rest. My HIIT workouts are either on a Rogue bike in the gym, walking fast up a hill, or occasionally some form of Crossfit workout.

Yoga

In addition to my morning routine and regular yoga-related movement on my own throughout the day, I attend one or more yoga classes a week. My focus is never to push it but, instead, to harness the power of breath and body in unison. Thanks to yoga, I’m extremely flexible and have improved my balance and strength. I can hold a handstand, and other poses like balancing on one leg, for a full minute—sometimes for several minutes.

Eating

My regular diet is a combination of mostly protein and vegetables, or salad, plus healthy fats like olive oil and avocado. I’m not fussy or preachy about it with others, I just stick to it because this is what works for me. I steer clear of sugar, sweets, alcohol, and processed food.

As I’ve gotten older my appetite and digestive “fire” have lessened, so I eat less than I used to according to digestive comfort level. I also learned about intermittent fasting on a detox I did when I first started on my health journey and have stuck to it ever since. I fast at least 12 hours a day, usually it’s more like 14 or 16 hours. This gives my immune system a chance to do its work without digestion competing for energy. My weight, 165 lbs. at 6 feet tall, hasn’t changed in 15 years.

Restoration and Sleep

I go to bed early, 8:00 or 9:00 p.m., and wake up early. I’m usually up for an hour or two in the middle of night after getting 4 or 5 hours of sleep, during which time I meditate or do some form of breath work before going back to sleep for another 3 or 4 hours. I’ve also found that as I get older it takes longer to recover from workouts. There is no substitute for time to do its work on this front. I’ve found that rest, gentle movement like walking, tending to chores, or restorative yoga, are the best “hacks” to recovery.

Psychotherapy and Intention

I had a rough childhood. Those scars led me to disempowering feelings throughout my life, as well as residual subconscious hurt. I am lucky to be able to revisit and work on those dynamics at this stage of life, partly as the result of wanting to be a better father. Finding relief in this area is surprisingly liberating on many other fronts that I hadn’t realized were being affected.

Spiritual Dimension

I am a big fan of universal evolution: how the cosmos, and us, and I, came to be and the synergy between all of life and existence. I am also a big fan of how different myths and religions have come up with their versions of the story of God and life throughout history. To me this is the real, ongoing story of coming to terms with our existence. My own existence, and my own health, is a part of that story.

A surprising realization is that my own later life is probably the most deeply, intensely, and honestly lived phase of my life so far. And yes, it comes with the fear of getting closer to dying, but while I keep my health and faculties in good condition, it is a time of wonder and wholeness that is making my life so much more meaningful.

Too Much?

Some people say this is too much, too much time and too much effort. To them I say this is what works for me. It has come to be an enjoyable way to spend time. I also have a hunch that the amount of time one spends on health practice avoids spending the same or more amount of time in ill health and compromised abilities, or even worse, under a doctor’s treatment or in hospital. Who doesn’t want their last 20 or 30, or however many, years on earth to be lived in good health?

What Works for You

Those are the big takeaways of my own health practices. There are lots of things I have tried that didn’t work. There is more detail in my book, A Life Yet to Live: Finding Health, Vitality and Joy After 60, as well as on my website at www.RonKastner.com.

Everyone’s health journey is different. What matters most is that you make your health journey your own and realize the consequences of not having a health practice as you get older. Experiment with your diet, exercise program, and other facets of good health. Pay attention to what works for you—and what doesn’t work—and don’t simply rely on the advice of others. Here’s to your good health!