Younger Next Year Summary

“What if you could grow older without feeling old? What if your 70s, 80s, and beyond could be your most active and fulfilling years yet?”

1. Exercise Six Days a Week to Slow Aging

Aging doesn’t have to mean becoming frail or inactive. According to Dr. Lodge, one of the authors of Younger Next Year, the body is biologically designed to age slowly. However, modern sedentary lifestyles accelerate physical decline. The solution? Exercise six days a week to counteract this decay and trigger the body’s natural repair mechanisms.

When you exercise, your body produces chemicals like C6 and C10, which help repair and rebuild tissues. This process slows down the aging signals that cause physical deterioration. Regular exercise also reduces the risk of dementia by over 50%, making it a powerful tool for both physical and mental health. Treating exercise like a job – something you show up for consistently – can help you build this habit.

Joining a gym is a great way to start. The financial commitment can motivate you to stick with it, and access to equipment and trainers makes it easier to stay on track. If gyms aren’t your thing, consider taking up an athletic hobby like swimming or hiking. The key is to start moving and make it a non-negotiable part of your routine.

Examples

• Regular gym-goers in their 70s report feeling stronger and more energetic than peers who don’t exercise.
• Studies show that consistent exercise reduces the risk of falls in older adults by improving balance and coordination.
• A 65-year-old who started cycling daily was able to join a 100-mile bike race within a year.

2. Aerobic Exercise Four Days a Week for Heart and Brain Health

Aerobic exercise is essential for keeping your heart and brain in top shape. Activities like jogging, biking, or brisk walking improve circulation by building new capillaries, which deliver oxygen and nutrients to your muscles. This not only helps you burn fat but also boosts cognitive function and memory.

There are three levels of aerobic exercise to aim for: long and slow, high endurance, and anaerobic. Start with long and slow sessions, where your heart rate reaches 60-65% of its maximum. Gradually work up to high-endurance sessions at 70-85% of your maximum heart rate. Anaerobic exercise, which pushes your heart rate to 85-100%, is optional but can be added for an extra challenge.

The long-term goal is to build stamina and cardiovascular health. For example, being able to complete an hour of high-endurance aerobics without feeling winded is a sign of excellent fitness. Always consult your doctor before starting, especially if you’re new to exercise or have health concerns.

Examples

• A senior who began walking 30 minutes daily eventually progressed to running 5Ks.
• Research shows that aerobic exercise improves memory retention in older adults.
• A study found that regular aerobic activity reduces the risk of heart disease by 30%.

3. Strength Training Twice a Week to Build Muscle

Strength training isn’t just for bodybuilders – it’s a vital part of staying healthy as you age. Lifting weights twice a week can reduce joint pain, improve muscle strength, and even alleviate arthritis symptoms. In fact, many people experience a 50% reduction in arthritis pain after just a few months of strength training.

Building muscle also helps with balance and mobility, reducing the risk of falls. It’s best to start with lighter weights and more repetitions to avoid injury. Hiring a trainer can be helpful, especially for beginners, as they can teach proper form and create a safe, effective routine.

As you progress, you can increase the intensity of your workouts. However, it’s important to allow at least 48 hours of recovery between sessions to let your muscles repair and grow. Strength training doesn’t just make you stronger – it also boosts your confidence and independence.

Examples

• A 70-year-old woman who started strength training was able to carry her groceries without assistance after three months.
• Studies show that strength training improves bone density, reducing the risk of fractures.
• Participants in a two-month weightlifting program reported better memory and focus.

4. Spend Less Than You Earn to Secure Your Future

Living longer means planning for a longer retirement. Financial stress can undermine your health and happiness, so it’s important to manage your money wisely. Start by estimating your retirement income, adjusting for inflation, and creating a budget that allows you to spend less than you earn.

Simplifying your lifestyle can make this easier. Let go of the desire for luxury items like fancy cars or large homes – they won’t matter as much in your later years. If your retirement income isn’t enough, consider taking on a part-time job or finding other ways to supplement your earnings.

Financial planning isn’t just about cutting costs; it’s about creating peace of mind. Consulting a financial advisor or reading books on retirement planning can help you make informed decisions and avoid unnecessary stress.

Examples

• A retiree who downsized to a smaller home saved thousands in property taxes and maintenance costs.
• Working part-time at a local library allowed one senior to stay active and earn extra income.
• A couple who followed a strict budget was able to travel the world during retirement.

5. Eat Healthy to Fuel Your Body

What you eat has a direct impact on how you age. Avoiding processed foods, white carbs, and saturated fats can reduce your risk of diseases like Alzheimer’s and heart disease. Instead, focus on whole grains, fruits, vegetables, and lean proteins.

Dr. Walter Willett’s food pyramid recommends nine servings of fruits and vegetables daily. These foods are rich in fiber, which keeps you full and supports digestion, and micronutrients, which aid in everything from muscle function to heart health. Reducing red meat and full-fat dairy can also lower your cholesterol and improve overall health.

Making healthier food choices doesn’t mean giving up flavor. Experiment with spices, herbs, and cooking techniques to make nutritious meals enjoyable. Over time, your body will thank you for the change.

Examples

• A man who switched to a plant-based diet saw his cholesterol levels drop within months.
• Studies show that high-fiber diets reduce the risk of colon cancer.
• A woman who replaced sugary snacks with fresh fruit reported higher energy levels.

6. Care About Your Well-Being Every Day

Retirement is no excuse to stop caring about your health. Staying active, eating well, and maintaining a routine are all ways to show yourself care. Keeping a daily log of your meals, exercise, and activities can help you stay accountable and motivated.

This log doesn’t have to be fancy – a simple notebook will do. Write down everything you eat, your workouts, and even your social or spiritual activities. Reviewing your entries can inspire you to keep going, especially on days when you feel unmotivated.

Caring for yourself also means being honest. Don’t pretend you exercised when you didn’t. The goal is to build habits that support a long, healthy life.

Examples

• A retiree who kept a food journal lost 20 pounds in a year by tracking her meals.
• Writing down daily goals helped one man stay consistent with his exercise routine.
• A woman who documented her social activities felt more connected and less isolated.

7. Build Relationships and Pursue Passions

Human connection is essential for a fulfilling life. Studies show that people with strong social networks live longer and recover better from illnesses. Retirement is the perfect time to nurture friendships, join community groups, or volunteer.

Passion projects can also give your life purpose. Whether it’s gardening, painting, or mentoring, find something that excites you and commit to it. These activities not only keep you engaged but also provide opportunities to meet like-minded people.

Staying connected doesn’t have to be complicated. Say yes to invitations, organize gatherings, or simply call a friend. The relationships you build will enrich your life in countless ways.

Examples

• A man who joined a hiking club made lifelong friends and stayed active.
• Women in a breast cancer support group lived twice as long as those without one.
• A retiree who volunteered at a local shelter found a renewed sense of purpose.

Takeaways

1. Start exercising today – even a 20-minute walk can make a difference.
2. Create a budget for retirement and stick to it to avoid financial stress.
3. Reach out to an old friend or join a new group to strengthen your social circle.