Decreasing your Satchel Paige Age:

Feeling Younger (in Body & Mind) by
Slowing Down the Rate of Slowdown.
shared by Craig Rusbult, during his life on a road less traveled


What is your Satchel Paige Age?  To define this age, he asked, “If you woke in the morning and didn't know how old you were, how old would you be?”

I estimate my Satchel Paige Age as 39.  Well, that's overly optimistic.  But it's what I feel most mornings, in most ways.  I've been lucky, with mostly good genes (thanks, Mom & Dad) and good health (thanks, God).  But I also “work” at staying young, with attitudes (enthusiasm, playfulness,...), mental fitness, and in other ways, including a physical fitness that is the main topic of this page.


an appropriately humble disclaimer:  In this page, I'll share personal experiences and fitness-increasing strategies that I hope you'll find interesting & useful.  But if you want to get more information that is more useful, you can find it by web-searching.  But of course you'll want to evaluate what you read, trying to determine if it's accurate, because (especially on the web) there is a wide range of quality, with some sources being much more accurate-and-reliable than other sources.


This page has 5 main parts:  an introduction (about Satchel Paige Age) and my disclaimer (above) and (below) my Continual Goals for Physical Fitness and Slowing Down the Rate of Slowdown and Eating Better with a goal of Living Better.






I've made a table of exercises to do regularly, mostly at home, plus twice a week at Planet Fitness for lifting weights.  I use a list because it provides motivation.  Although there is no external “reward”, I've found that when I'm using the list — checking off each exercise when it's done — I do the exercises, but without the list, I don't.  Most exercises — doing cardio, plus lifting, isometrics, and stretching, from toes to neck — are 4 times each week, but some are 2, 5, 7, or 14 times weekly.  My goal is practical, to invest a reasonable amount of time (and with multi-tasking it doesn't take much extra time, it mainly requires discipline) to gain the main benefits of exercise.     { This is one application of an 80/20 Principle because roughly 80% of the health benefits come from the first 20% of the time-and-effort you could invest in exercising.  For maximum performance – as for the Olympians I watch every two years, summer & winter – you need the last 80% (or 99%), but this is not necessary for my goal. }     { Recently, my "exercise list" has been expanded to include prayer for Spiritual Fitness.  And one row in my grid has optional "just for fun" activities, for music & juggling. }




Slowing Down the Rate Of Slowdown

Here are some facts:

In 2008 at age 61, I trained hard, ran 200 meters in 31 seconds, and felt fast.  But was it fast?  Not compared with me at 25, when with no training I ran 400 meters in 57 seconds, with split-times that probably were 27s and 30s, so I continued running the second 200m in 30 seconds, faster than my "starting fresh" Personal Record at 61.  At 61, by contrast, after 200m I didn't run another 200m, instead I was exhausted, I just wanted to pant and rest, to not run any more.  And a week later at 61, after much more training than at 25, it took me 73 seconds to run 400m, because I was much slower than at 25.  These running times are a concrete indication of my slowdown.

Or... in my late 20s, I almost ran a 5-minute mile (ran 5:04 on a primitive cinder track, wearing lightweight vibram-soled "hiking boots") with very little training.  But at 61, running a mile in 6:57 (on a modern rubberized track, with running shoes) required much more training.

And for running a longer distance, instead of 9:59 pace (at 60) my other half marathon (at 45) was 8:24 pace, and it could have been faster, since I ran the last mile at around 7:00 and felt fine afterward, felt much better than after the slower run by older-me in 2008.

For jumping, my juggling video includes two jumps* onto a 30 inch table at age 60;  but earlier in life, at 20, it could have been a 50 inch table.     {instead of a "standing high jump" these were "one step and a jump" by first jumping off two feet, and later off one foot)

On a rowing machine (Concept 2), I kept records of my distances-and-speeds from 1989 to 2012, and I was much faster when I was younger, with speeds gradually decreasing as my age increased from 41 to 64.

It's obvious that in these ways, and others, I'm slowing down.  My opportunity for Personal Records is over. Now all I can do is try to slow down my rate of slowdown.     {more of my personal sports-history}  and  {* regrets about my PR's not being higher & better}



Eating Better with a goal of Living Better:

I.O.U. - Here are some ideas that will be developed more thoroughly soon – July 9-14, 2018.

Eating Less:  [[ in 2008, when turning 60, I wanted to lose weight to help me achieve two "occasional goals" for running 1 mile, and 13.1 miles.  I lost weight by eating the same foods, but less of them, by reducing the size of my plate, by changing from a standard-sized plate to a standard-sized saucer.  I lost 15 pounds in 2 months, and achieved both goals for running. ]]

Eating Better:  [[ In 2017, I began trying to eat better, but I wasn't disciplined, so didn't really change much.  (why?  here are two motivations:  in late 2016, my doctor said my cholesterol levels were "borderline" according to recent guidelines (probably overly strict) that basically say "all males over 65 should use statins" but I didn't want statins, so I chose to try "eating better" instead;  a friend who got cancer was motivated to eat better, to strengthen his cancer-fighting immune system, and part of this was "no sugar" because sugar helps cancer cells and weakens his immune system, and I thought "this is a good idea for me, too";  so in mid-December 2017, I put 10 categories of healthy foods (lots of vegetables, but also fruits, oils, grains, cocoa, etc) on my daily exercise grid, and this has provided motivation & self-discipline, and my lipid levels changed in good ways in the next 6 months, with decreased LDL ("bad cholesterol") and increased HDL ("good cholesterol"). ]]

Chewing not Wolfing:  [[ My strategy for "eating better" is basically more vegies & fruits, and a variety of things that lower HDL and/or raise HDL, less saturated fats, and much less sugar.  Instead of living to eat (by making food decisions based mainly on taste) I'm eating to live (by making food decisions based mainly on health benefits).  But I still eat some meat and sugar, just not in large amounts.  I like the taste of meat & sugar, and many other foods, some that are mainly-unhealthy and others that are mainly-healthy.  For the foods I eat mainly for taste, even though (especially in large amounts) they're not beneficial for health, I take small bites & chew thoroughly, to eat slowly (so I enjoy the taste for long periods of time) instead of quickly wolfing (to swallow large amounts).  In this way, I get more enjoying (of the delicious flavors) and less consuming (of the unhealthy ingredients).   {later, I'll describe the evolutionary benefits of "wolfing" for animals in a large-family situation, but these are not benefits for humans in modern society} ]]

[[ Well, that's all for now.  Later, during the week of July 9-14, I'll continue revising this section. ]]





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