Don’t Let The Old Man In (Episode 10)

An ongoing theme nowadays as I close in on my fourth quarter, inspired by my own role models, friends and mentors – Robin and Bob (KRC, January 23 2024).

Six Tips to add more good years to your life from experts curated by NY Times’ Dana G. Smith last month – and personalised by my experiences.

1. Move More:

Exercise reduces the risk of premature death.  Physical activity keeps the heart and circulatory system healthy and provides protection against chronic diseases.  It also strengthens muscles.

I do 60 minutes cycling every day – on the road when I’m in Arizona or Auckland, and on my Peloton when I’m in Grasmere, New Jersey or in a hotel.  Trudy cycles, swims and walks most days – a mini triathlete!!!

(The Heart specialists recommend 25 minutes/day of moderate intensity exercise.)

2. Eat More Fruit and Vegetables:

The Mediterranean Diet – fresh produce, whole grains, legumes, nuts, fish and olive oil – model is perfect.  And with Trudy’s Masterchef recipes and three Sprouts locations next door in Arizona, it’s a very tasty model too.  Now all it requires is Mental Toughness and willpower to give up all the comfort foods I was brought up on in the North West of England (pies, bacon, sausages, cheese, chips).  Am on it!

3. Get Enough Sleep:

Sometimes overlooked, seven/eight hours sleep/night can add several years to your life.  Contrary to public opinion, people need more sleep rather than less as they get older.  And it’s not easy given our travel / jet-lag / time-zones – but disciplined / good habits help, specifically:

  • Go to bed at the same time each night.
  • Get up at the same time every morning.
  • Keep the bedroom quiet, dark and at 21C.
  • Remove all electronic screens (yes, including your phone!).
  • Avoid large meals, caffeine and alcohol two hours before bedtime.
  • Don’t take naps after 3pm.
  • Follow a routine – read / listen to music before you sleep.

4. Don’t Smoke and Reduce Alcohol:

Blindingly obvious!  (Reduce, not eliminate!)

5. Invest in Your Relationships:

Don’t become isolated or lonely.  Relationships are key to living happier, healthier and longer.

6. Cultivate a Positive Mind-Set:

Optimism is associated with a lower risk of heart disease.  Optimists live 5 to 15% longer than people who are more pessimistic.

Make Happy Choices.

Choose Life!!!


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Kevin Roberts

Kevin Roberts is founder of Red Rose Consulting; business leader and educator; author and speaker; adviser on marketing, creative thinking and leadership.


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