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    How to Avoid Dying - For as Long as Possible
    How to Avoid Dying - For as Long as Possible
    How to Avoid Dying - For as Long as Possible
    Ebook111 pages1 hour

    How to Avoid Dying - For as Long as Possible

    By Bruce Tulloh

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    About this ebook

    A guide to healthy old age for anyone over 55 who wants to be fit and healthy throughout life.

    There are more than 20 million people aged 50 and over in the United Kingdom. There are dozens of books in print on babies and child-care, but very few which give advice for this vast section of the population.

    More and more young (under-40) people are taking exercise. On the other there is a vast population of unfit overweight elderly people, placing an increasing burden on the Health Service. Most of this decline in health and fitness can be prevented by following simple exercise programmes and basic guidelines on diet.

    World Cancer Research Fund scientists have estimated that about 4,600 bowel cancer cases could be prevented simply if people in the UK did more brisk walking and other forms of moderate activity – which is activity which makes your heart beat faster and makes you breathe more deeply – and about 5,500 breast cancer cases could be prevented in the same way.

    Physical activity reduces the risk of cancer because people who are active are less likely to be overweight – an important cancer risk factor. This is why the WCRF recommends being physically active for at least half an hour a day. Dr. Rachel Thompson, Deputy Head of Science for the WCRF said:” There is now very strong evidence that being physically active is important for cancer prevention. Even relatively modest increases in activity level could prevent thousands of cancer cases in the UK every year.”
    LanguageEnglish
    PublisherTulloh Books
    Release dateOct 19, 2015
    ISBN9780954152154
    How to Avoid Dying - For as Long as Possible

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      Book preview

      How to Avoid Dying - For as Long as Possible - Bruce Tulloh

      How to Avoid Dying

      (for as long

      as possible)

      by

      Bruce Tulloh

      Contents

      Preface

      Introduction

      1

      The Will and the Way

      2

      The Essentials of Fitness

      3

      The Benefits of Exercise

      4

      Healthy Eating and Weight Management

      5

      Lifestyle, Stress and Philosophy

      6

      The Exercise Programmes

      Appendix

      The Daily Dozen Exercises

      Other Books by Bruce Tulloh

      Colophon

      Preface

      I have compiled this short work to celebrate my 80th birthday. I would like to thank the following for their contributions: Alice Alderson (exercise diagrams), Amy Stiles (indoor training and spinning), Ray Ridley (recovery from a stroke) Betty May (coping with diabetes) and Tim Barnes, who has handled the technical aspects of eBook publication. If there are misprints or mistakes, they are entirely my responsibility – put it down  to age.

      Bruce Tulloh

      Marlborough

      September 2015

      Introduction

      This is not a Quick-Fix book. There are no gimmicks. It is based on experience. I hope that it will be both an inspiration and a guide to a long, happy and healthy life.

      Your health is the most important thing in your life. Without good health your life is restricted. Do you want to retire and travel? Do you want to see your grandchildren grow up? Of course you do – but are you prepared to do something about it? Today is the first day of the rest of your life. By making the decision to take charge of your own health you will improve your chances of having a long and healthy old age and at the same time improve the lives of those around you.

      The exercise is the important part, but taking a new approach will make the exercise so much more rewarding. Every day of exercise improves your life expectancy – quite apart from the short-term benefits, which will soon be apparent.

      You have to look at any form of physical activity as an opportunity rather than as a chore. Pushing your lawnmower is better for you than sitting on it. Walking a mile to the station is better for you than being driven. Chopping logs is better for you than switching the fire on.

      Your health depends partly on what you were born with and partly on what you do with it. It is my contention that the way to a long and healthy life is through regular exercise, a good diet and a clear conscience. In the ensuing chapters I will outline the medical and scientific principles which support my view and suggest practical steps to achieve our goals

      As I write this it is a fine spring day and I would rather be out on the downs. It is over sixty-five years since I started running, but I still look forward to getting out onto the hills and feeling the wind in my face. At 80 there are still races I want to run and places I want to see. As the poet says:

      ‘For I have promises to keep

      And miles to go before I sleep.’

      CHAPTER ONE

      The Will and the Way

      What do you want out of life ? Ask somebody under twenty and the answer might be: ‘I want to do something useful’ or ‘I want to be famous.’ Ask somebody under thirty and the answer might be: ‘I want to be rich and successful’ (men) or ‘I want to be successful and loved’ (women). Ask somebody at forty and the answer will be: ‘I want success and wealth and a happy family’

      Now we are fifty or so, and the priorities change. Your partner and your family are still the most important things in life. You are not likely to face the burdens of either immense wealth or abject poverty, but whatever your position in society, you realise that you have only twenty or thirty years left. Are you leading the kind of life you really want? Is it a healthy life? Can you be sure of enjoying the next thirty years to the full?

      Nobody wants to die young. Everyone expects to live into their seventies, hopefully to eighty, maybe ninety – ‘as long as I am fit and well’. Is this just going to happen, regardless of how we live our lives? Of course not. We all know people whose later years have been ruined by ill-health brought on by obesity or addiction of some kind. As we are living longer, dementia is on the increase. Is this inevitable? Probably not, if we live our lives the right way.

      Let us suppose that you are sixty, and that you are not as fit as you used to be be. You have put on more than a few pounds, you feel out of breath walking upstairs and the doctor says that your blood pressure is too high.

      Are you just going to accept that life is going to become progressively more difficult? Granted, you can still watch TV and comfort yourself with another drink, but is that all? Are you satisfied with the quality of your life?

      The first thing is the Will. You have to make the decision to take charge of your own health. You have to say: I am going to lose weight. I am going to get fitter. I am going to live long and live well.

      The second thing is the Way. There are paths you can follow which have been trodden before. They lead to a healthy old age.

      Life expectancy and quality of life

      My friend Al had a successful career in the Diplomatic Service and subsequently as a consultant in the Middle East. He was no exercise fanatic but he played golf and tennis and took care of his health. When he reached 80, he and his wife moved into a retirement village on Cape Cod, which has its own golf course and gym. At the time of writing, Al is 96. He still plays golf, trains three times a week in the gym and runs exercise classes for his less able neighbours.

      Contrast him with my friend David. When I met him, he was in his mid-seventies and assumed to be on his last legs. He never walked more than a hundred yards, seldom went out and had few interests outside his state of health – or, rather, ill-health. He lived another ten years, supported by carers and friends, occasionally walking fifty yards, going out even less and constantly complaining. His quality of life, over the last ten years, was terrible .

      The good news is that life expectancy in the UK is steadily increasing. Recent figures from the Office of National Statistics show that at birth

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