It's never too late to turn back the hands of time. It just takes a little know-how, and some hacks to stay on top of the fitness game. You can enjoy life and stay young and healthy till your 80s.

1. INTRODUCTION
Growing up, I rarely thought about diet and exercise. We didn't discuss it at the family table, and
I don't remember learning about it in school. There was a brief time in my early 20s when I
became obsessed with bodybuilding, and I devoured every reading material I could get my
hands on. I had hundreds of Muscle and fitness magazines (from Weider Publications). Arnold
Schwarzenegger and Lou Ferrigno were all the rage back then. I followed their recommended
workout routines, copied their off-season and contest diet, and spent many hours in the gym.
This dedication and commitment paid off, and by the time I was in my early 30s, I was fit enough
to run 3 to 5 kilometers a day (about 2 to 3 miles), before going to the office.
In my mid-30s, I started a family and my life changed. Suddenly there was no more time to go to
the gym, and eating out every lunchtime made it almost impossible to eat healthily. Fast foods
rely on sugar and salt to attract customers.
My office buddies didn't care about diet and exercise either. We were all in the office by 8 am,
had lunch at some fast food restaurant, then grabbed a couple of beers after work. Five days a
week of that for 10 to 15 years WILL make you deteriorate fast.
At 45 years old, I was diagnosed with diabetes. All those years of working out and watching my
diet were simply wiped out by a few years of neglect. If you don't use it, you lose seems to be an
apt saying. I became flabby, unhealthy, and lethargic. This was also the time that the money
started coming in, so it was easier to be lazy.
I'm now 60 years old, in near-perfect health, as evidenced by my blood chemistry values, and
will most likely live to be 85. Most researchers say that 85 is now easily attainable, given today's
advancements in science and nutrition. Incidentally, even God gives that figure. In Psalm 90:10,
".. because of strength. the days of our years are fourscore years…". You can count on His
Word.
Most illnesses and diseases are caused by improper diet and lack of exercise. In this book, I will
attempt to share with you my tips on how to diet without really dieting, exercise without really
exercising, and the right supplements to take. You can turn back the hands of time.

2. WHERE ARE YOU AT RIGHT NOW? AN HONEST SELF-ASSESSMENT.
THE ALL-IMPORTANT BLOOD TEST
God's intention was for man to live forever. Do you find that statement incredible? If you'll read
the book of Genesis, you will see that even after Adam and Eve were expelled from the garden,
their descendants continued to live for hundreds of years. Methuselah, one of Adam's
descendants lived to a ripe old age of 969! But ever since the fall of man in the garden, life has
generally been a "countdown to extinction", to quote a Megadeth song.
Before you can do something about your situation, you first need to know where you stand. A
simple blood chemistry test will show you almost everything you need to know about your body.
This is the most objective assessment you can get of your overall health.
Just fast for 10 to 12 hours (last meal at 10 pm) then head for the nearest diagnostics clinic in
your area first thing in the morning (say 8 am) to get your blood test. You don't need a doctor's
recommendation if you know what you're going to ask for. You don't even need someone to
interpret it for you if you know how to read the values.
In the form that they'll give you, just tick on the values you will be needing:
1. FBS (Fasting Blood Sugar) - This should be between 3.89 to 5.49.
2. Cholesterol - Should be below 5.20,
3. Triglycerides - Should be less than 1.69
4. HDL (High-Density Lipoprotein) - Should be greater than 0.90. This is what's known
good cholesterol.
5. LDL (Low-Density Lipoprotein) - Must be between 1.27 to 4.47. This is what's known as
bad cholesterol.
6. VLDL (Very Low-Density Lipoprotein) - This is the cholesterol that builds up on the wall
of the arteries. You need to keep this down to below 0.78.
7. Creatinine - This tells you how well your kidneys are performing their job of filtering
waste products from your blood. It exits your body as a waste product in your urine. This
should be between 59.00 to 104.00.
8. Uric Acid - is another waste product in the blood that tells you if you're eating too much
red meat, organ meats, and other purine-rich foods like shrimp, etc. Keep this value
between 202.30 to 416.50.
9. SGPT - is an enzyme that is released in the blood that tells you if your liver is damaged.
Should be between 10.00 to 50.00.

3. 10. HbA1c - This is the most accurate test for blood sugar. It shows your sugar levels within
the past 3 months. Diabetologists and other specialists will always ask for this value as it
gives them a reliable history of hyperglycemia in your life. This value should be below
5.70.
There you have it. The 10 essential blood values that will tell you at a glance if you have heart
disease, high cholesterol and high uric acid in your blood, kidney disease, liver disease, or if you
have diabetes. I'm not a hypochondriac, but it gives me great peace when I know that my
internal organs and my blood are all healthy and functioning properly. A huge reward for such a
small investment in time and money.
My doctor used to tell me to monitor my ABCs - A1c (long-term blood sugar). Blood pressure,
and Cholesterol. I had a friend who looked healthy on the outside. He wasn't overweight at all,
then suddenly he had a stroke - because he never knew that his blood pressure had been
through the roof for many months already.
Invest in a small electronic blood pressure monitor and check your blood pressure daily.
A lot of people go through life thinking everything is fine until they collapse one day because
their blood pressure was over 150/100 or their sugar was over 160. These diseases are called
silent killers for a reason. They strike without warning.
So that takes care of step 1 - knowing your blood values.
The next step is a visual overview and assessment of where you are in terms of physical
deterioration. I didn't want to use that word, but sad to say, this is what happens to us daily - for
some the process is barely noticeable. For others, you can see them wasting away.
Let me point out that most of the time if your insides (meaning your blood values) are good,
chances are you will also look good on the outside. On the other hand, if you see someone
walking with a limp, with varicose veins the size of a garden hose on his legs, and a beer belly
that looks like it contains more than just beer, in all likelihood that person's blood values will be
alarming.

4. There are some telltale signs that you are deteriorating:
Start with the question, "How do I look?" Ask yourself these questions and honestly answer
them yourself. I don't think you'll want to hear the truth from your spouse.
"Am I overweight?"
"Do I look like an apple or a pear?"
"Do I have a spare tire?
"Has my skin become excessively dry, almost paper-thin?"
Next, ask: "How do I feel?"
"Do my joints hurt before or after any physical exertion?"
"Am I constantly worried and anxious?"
"Do I feel tired and sluggish most of the time?"
"Do I suffer from mood swings?"
"Is walking and climbing stairs difficult?"
"Do I have problems concentrating?"
"Is running impossible for me now?"
"Am I unable to sit straight, preferring to slouch or stoop my shoulders?"
You will notice that the questions are not just about your physical state, but also your mental and
spiritual health. In Don Bosco Institute where I went to grade school, there was a big sign on the
wall of the gym that said, "A sound mind in a sound body." That's from a famous Latin phrase
"Mens Sana in Corpore Sano". The sentence was first used in 1861 by the Englishman John
Hulley, as a motto for his Liverpool Athletic Club. This motto fitted the elitist nineteenth-century
vision on sports that came about in England. At English boarding schools, wealthy boys
received not only an intellectual education but also a thorough physical training, based on the
ideal of a complete education.
This principle still applies today. The United States spends billions of dollars on Alzheimer's
disease care.
Research has shown that stopping smoking. keeping alcohol to a minimum. eating a healthy,
balanced diet, including at least 5 portions of fruit and vegetables every day. exercising for at
least 150 minutes every week by doing a moderate-intensity aerobic activity (such as cycling or
fast walking), or as much as you're able to can prevent Alzheimer's disease. There is nothing

5. worse than losing your mind in your 50s or 60s - just when you're about to enjoy your
retirement.
Mens Sana in Corpore Sano. In other words, stay physically fit and your mind will follow. Health
is a state of mind and body.
So you've taken that long-awaited blood test and now you know where you stand. It's easy: if
your cholesterol is high, go see your doctor about taking maintenance OR simply cut down on
fast foods.
If your uric acid is high, cut down on meat for a couple of days. Eat more oatmeal, fruits, and
fiber-rich grains and nuts instead. That should lower your uric acid in a week. Or again you can
go to your doctor and ask for uric acid medication. However, if you can do it the natural way,
why take drugs? Just ask Google what to do to fix your errant blood values.
Aside from that essential blood test, you've also given yourself a thorough evaluation - your
face, your teeth, your breath, your skin, your hair, your joints, your muscles, and your energy
levels. I would say that you now have an almost complete picture of where you are in the health
spectrum.

6. Allow me to share with you the benefits of exercise in your life.
Exercise prevents heart disease. Cardiovascular disease is still the number killer in the United
States among all ethnic groups. Increasing physical activity among adults at risk for or with
cardiovascular disease (CVD) can help prevent and manage the disease, and walking is an
easy way for most adults to avoid inactivity and increase physical activity levels
Exercise prevents Diabetes. Most diabetics have heart disease. It's part of the diabetic package.
If you keep your sugar down and your blood pressure in check, you can live a normal healthy
life. Regular brisk walking can help increase insulin (a hormone released by the pancreas)
sensitivity. This means that the blood cells become better at utilizing insulin for drawing in
glucose for energy. It might even get to the point where you can stop taking your meds. Of
course, you will want to consult your doctor first before doing so.

7. Exercise prevents Osteoporosis. To keep bones strong, your body breaks down old bone and
replaces it with new bone tissue. Sometime around age 30, bone mass stops increasing, and
the goal for bone health is to keep as much bone as possible for as long as you can. As people
enter their 40s and 50s, more bone may be broken down than is replaced. Just 30 minutes of
exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing
exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate
bone cells to grow. Strength training builds muscles which also increases bone strength.
HOW TO MAKE EXERCISE AN INTEGRAL PART OF YOUR LIFE.
A new 24-Hour Fitness Gym just opened inside one of the malls in our city. There were great
promos and discounts, so of course, I signed up. I went to the gym religiously for 3 or 4 months.
It was convenient, the aircon was cool and the equipment was state-of-the-art. Then I realized I
was spending too much on coffee and snacks after each workout, which screwed up my budget.
So I eventually had to give up the membership. I can give 5 excuses why people don't exercise:
EXCUSE #1: I'm too tired to exercise. ...
EXCUSE #2: I can't afford a gym. ...
EXCUSE #3: I don't have time. ...
EXCUSE #4: I need to be motivated to exercise. ...
EXCUSE #5: I don't like to exercise alone.
If you give it a bit more thought, I'm sure you can come up with another 5 excuses.
There is a way, though, that we can make exercise a part of our daily life. That is by being
conscious of every opportunity to move, move, move. The important thing is to start now. Treat
exercise like you would handle a project in the office. Break it down into small, easily digestible
chunks. At this stage in your life, it's unlikely that you can complete a 2-hour workout in the gym.
But you can certainly handle a 15-minute walk around the neighborhood or in the nearby park.
Here's a sample routine made up of small chunks:
Week 1: All Cardio
Week 2: Weights

8. Week 3: Cardio on Monday, Wednesday, and Friday
Week 4: Weights on Tuesday and Thursday
Repeat the entire cycle when you get to Month 2;
FREQUENCY AND INTENSITY
Ideally, you should gradually increase the frequency, intensity, or both. But if you can't spare
more than 30 minutes a day, then increase your intensity.
On the treadmill, for example, if you started at level 2 speed, then bring it up a notch to level 3
or just increase the incline by another 5 degrees.
If you're doing dumbbells, try curling 5-pound weights in month 1, then graduate to 7.5 pounds
in month 2. And you only stayed for 15 minutes in week 1, try to spend 30 minutes in week 2.
But be sure to spend the time working out and not chatting with the guys at the water fountain.
Some guys spend more time posing in front of the mirror than actually lifting weights.
Start slow, and have small goals that you can easily hit. For example, you say "today I'm gonna
walk 2 laps around the park." Keep doing that till it becomes easy, then make it 3 rounds. Our
bodies are very resilient and can adapt to stress by becoming stronger, faster, and leaner. You
can't run a marathon on your first try, but if you keep increasing your distance every week, you
will eventually build up the stamina to run a full marathon (42 KM). Climbers who plan to
conquer Mount Everest train intensely for as long as 3 years before they take the challenge to
reach the summit.
TIME MANAGEMENT
I enjoyed watching Suits on Netflix. One thing I noticed about those high-powered Harvard
attorneys is that they make time for exercise. You won't ever hear them say they're too busy to
exercise. Now if those extremely busy and successful guys can find the time to squeeze in a
workout during the day, what is your excuse to not do it? If the president of the United States,
who must be the busiest man on the planet, finds time to hit the gym, certainly ordinary folds
can do better! What I'm saying is - there's no excuse to ignore exercise.
Park a couple of blocks away from the office and walk briskly to your building.
Take a quick swim in the neighborhood pool during lunch break, a pilates course in the
recreational center; lifting dumbbells while on the phone - any of these exercises is better than
no exercise at all. your guiding principle should be to move, move, move as frequently as you
can manage it.
Many executives now have some kinds of exercise equipment inside their offices. Get up from
your desk every 30 minutes or so to stretch your limbs. Maybe offer to pick up some office
supplies for your colleagues. Take the mail downstairs instead of waiting for the trolley. Take the

9. stairs instead of the elevator. Walk to your lunch place. Try the next building's cafeteria. They
might be offering some tasty treats that you didn't expect. A busy office schedule shouldn't be
an excuse to not get some exercise.
WEEKEND FAMILY ACTIVITIES
My Son loves to play volleyball with the other kids while I walk my dog around the
neighborhood. A few rounds around the block are enough to get my heart pumping and for me
to break out into a good sweat. I know my dog is enjoying our daily walks because this morning
when I told her we were going for a walk, she went to her leash and brought it to me. This
brought a smile to my face. She likes the routine. Your body will love it, too. When I first started
walking around the block, I didn't even last 10 minutes. Now I can walk for 30 minutes or more
at a time. I've also started hitting the gym inside our subdivision. So now I have aero and weight
training. Maybe I'll play some badminton with my son tomorrow. Variety is the spice of life.
Exercise regularly, but vary your activities so you don't burn out and lose interest quickly.
Remember, you'll be exercising for the rest of your life if you want to redeem your health. When
you're as slim as the couple in the photo above, still looking good at 60, even your friends won't
hesitate to compliment you on how good you look.
And you know your insides are in good shape, too!
BUSY TRAVELER
If your job requires you to travel to different cities by plane and spend the night in hotels - don't
fret - you don't have to fall prey to the overstressed executive lifestyle.
While sitting on a plane, be sure to get up every hour to stretch your limbs and walk to the
lavatory. Deep Vein Thrombosis or DVT is where fluids build up in your feet and calves due to
long periods of inactivity. This is a serious condition that can easily be remedied by stretching
your legs even while sitting down. Lift your feet around 5 or 6 inches from the ground, then point
your toes forward, then upward. Do this several times until you feel the circulation returning to
your limbs.
Use your hotel's pool and do laps or just jog around it. Try out the gym in the hotel. Using new
equipment might be just the thing you need to spark new life into your workout routine. If there
are no gyms available near the area or the gym is crowded or "temporarily closed for
maintenance," you can still exercise—in the comfort of your room.
Here Are Some Exercises That You Can Perform:
● Turn on the tv or sound system and jog in place.
● Jumping jacks
● Do floor exercises -
○ Exercise 1: the cobra (or back extension). Lying on your stomach as though
getting ready for push-ups, keep your hands on your sides with palms facing

10. down and fingers pointed forward. With your hands, push to lift your torso off the
floor. Ensure you're lifting your head, shoulders, and chest only. Keep your pelvis
on the floor and your head looking ahead. Hold and then release. Repeat three
times. you should feel your spine stretching.
○ Exercise 2: crunches (for lower abdominals) the lower abdominals are the
weakest muscles in your torso because they are rarely worked, and they're the
first to sag after childbirth and after menopause. Lying flat on your back with your
knees bent, cross your arms over your chest. squeeze your buttocks, tighten your
abdomen, and push your lower back into the floor. hold for 10–20 seconds,
breathing normally. relax, and then release.
○ Exercise 3: hurdler's stretch, bend your knee toward the front, and then tuck your
lower leg in toward the opposite thigh. stretch gently toward the straight leg. do
not bounce. This movement is like the ballet movement when an arm goes above
the head gracefully, which stretches the sides of the trunk to increase flexibility.
If you're traveling with a colleague, ask him if he would like to play a game of squash at the local
health club. This is better than spending the night drinking, and it'll make you feel much better in
the morning during your meeting. If you have time after your meeting, visit a nearby mall and
walk around for 30 minutes while shopping for something to bring home to your wife or kid.
CONCLUSION
If you manage your time wisely, you'll find that exercise can easily be incorporated into a busy
lifestyle. I hope the tips I've given will motivate you to take stock of your life, and decide to do
something about it now before time runs out. I hope you stay healthy till age 80!
Do a blood test every three months, to stay on top of things, so to speak. We don't want any
surprises. You will find that the more active you stay, doing even little exercises every day, the
better your blood chemistry will look. The biggest compliment I got from my doctor was when he
told me that I have the blood values of a 25-year-old guy! I intend to keep it that way. With
proper nutrition, exercise, rest, and sleep, hitting 80 should be a cinch! Allow me to join you in
this fun-filled adventure.

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Meanwhile, keep moving! :-)
Email me at arnold@vallar.biz