Live Longer Better
  • Your journey
    • More About the Optimal Ageing Programme >
      • About Muir Gray
      • Muir Gray's publications
    • Coping with Lockdown
    • Using the right words right; ageing, fitness, disease and beliefs >
      • Bad language about older people
    • The Lockdown Wellbeing Programme >
      • The Daily Mail series
    • the Daily Dozen + 30 for 4S fitness
    • What is happening as we live longer >
      • Your monthly briefing
    • LLL for LLB
    • The environment is tough >
      • Retirement has benefits and risks >
        • Join the Challenge Hub
      • Some people got a better start than others
      • the impact of isolation is now recognised
      • The physical environment is the cause of many problems blamed on ageing
      • Poverty affects too many older people
    • the Living Longer Better Programme >
      • what would a good life in your late 80s be likel
      • What do you fear most and want to avoid
      • Start to write your Living Longer Better Plan
      • Think positive
    • How to reduce your risk of a bad death
    • My diary & daily routine
    • My health record
    • My housing
    • Othercare - Supporting someone else
    • About the OxAP >
      • Muir Gray's Bookshop >
        • The Antidote To Ageing
        • Midlife
        • Sod60!
        • Sod70!
        • Get Moving
        • Eatwell!
        • Dr Gray's Walking Cure
      • Here is the news
  • Get physically better
    • Increase strength, stamina, suppleness and skill >
      • Strength
      • Stamina
      • Skill
      • Suppleness
      • Work hard
      • Brisk walking >
        • Virtual Walking
        • Restart Sport >
          • Restart swimming
          • Restart tennis
          • Restart football
          • Restart cycling
          • Virtual Cycling
      • If you have difficulty walking briskly
      • Join a Gym or Wellness Hub >
        • Meet others for fitness >
          • Silver sneakers
          • Age UK Generation games
          • Join a Gym, Fitness Centre or Wellness Hub
          • Find a personal trainer
      • Find a Trainer
    • Reduce your risk of disease >
      • Eat Well
      • Stop smoking
      • Increase activity - physical, cognitive and emotional
      • Watch the alcohol
      • Accept the offers from the NHS screening programmes
      • We need a revolution
    • Look after your body >
      • Happy and Positive Birthday >
        • Sod 60!
        • Sod70!
        • Sod It! Eat Well
        • Sod Sittin, Get Moving!
      • Skin maintenance
      • Teeth and gum maintenance
      • Feet maintenance
      • Bone, joint and muscle maintenance
      • Bowel maintenance
      • Brain maintenance
      • Mind maintenance
      • Heart maintenance
      • Lung maintenance
      • Waterworks maintenance for men
      • Waterworks maintenance for women
      • See as clearly as possible
      • Keep your Hearing as acute as possible
    • If disease occurs - Optimise Your Healthcare >
      • Living with a common condition >
        • Arthritis
        • Cancer
        • COPD _ Bronchitis
        • Diabetes
        • Dementia
        • Heart disease
        • Parkinson's Disease
        • Stroke
      • Making a big decision >
        • Should i have a hip replacement ?
      • Consequences of common conditions >
        • Loss of status
        • Disability and handicap
        • Isolation
        • Depression
        • Frailty
      • Look out for social as well as drug prescribing >
        • Enjoy Activity Therapy
      • What you can do to help the NHS even more
  • Think better
    • Train your brain ; we now know the brain can get fitter at any age
    • Understanding Dementia & Alzheimer's Disease
    • Reduce your risk of dementia >
      • Stimulate your brain more every year >
        • Learning new skills and build on your assets
        • Get even more engaged
      • Protect your brain >
        • Sleep better
        • Get more active
        • Avoid over medication
        • Control stress levels
        • Air pollution and dementia
      • Keep the oxygen flowing
    • Combat depression
  • Feel better
    • Stay engaged and don't lose your sense of purpose
    • Feel even better by helping other people even more
    • Meet others like you
    • Optimise the Internet >
      • My Virtual Reality
    • Join others for a Daily Service
    • Feel better by visiting Great Places >
      • Visit the great Museums
      • Visit the great libraries
      • Visit a National Trust treasure
    • Feel better through music >
      • Join a concert party
      • Your virtual choir
      • Music for Moving
    • Feel better by reading, listening and watching with other people >
      • Kindling Book Club >
        • Crime
        • Classics
        • Health
      • Audible Book Club
      • Your BBC
      • Your Film Club
    • Feel better by learning new skills and ideas
    • Feel better by joining a club to play games and meet others >
      • Chess Club
      • Bingo club
      • Bridge Club
    • Feel better by supporting nature >
      • Visit the great gardens
    • Feeling Better by Going Down Memory Lane >
      • Sporting memories are powerful
  • Understand better
    • Ageing is a normal biological process
    • From 40 to 90 loss of fitness is serious
    • The effects of disease are often compounded by loss of fitness
    • Negative beliefs and attitudes have a huge impact
    • The importance of planning with purpose
    • The Ageing Brain and the Maturing Mind
    • Strength and Power can always be increased
    • Skill and co-ordination can be improved at any age
    • Stamina can be improved by brisk walking
    • Suppleness can always be improved and stiffness always reduced
    • Activity Therapy is of vital importance

WHAT WOULD SUCCESS LOOK LIKE?
 
“ Do just want to compete in the Olympics or do you really want to win gold?”
This is the sort of question a coach asks an athlete to focus their mind and set a goal, before they put a foot on the track. They do this partly for clarity but even more for the person to start thinking and focusing so let’s start with the prospect you are facing 
 
“ Do just want to reach you 90s or do you really want to have a good quality of life too?”
 
 
We assume your aim is for life to be as good as, or better than, your life to-day so the next step is to set specific objectives. It’s more like preparing for  the decathalon than preparing just for the 1500 metres so decide what success would look like for you 
 
Now write out a plan setting out what you want to achieve. Set out below is an example of a plan  
 
“In my eighties and nineties I aim to be able to 
 
  • Live in an independent dwelling without help more than once a week
  • Walk for ten minutes 
  • Continue to support friends and family
  • Continue to raise funds for the World Wildlife Fund
  • Enjoy discussing books and music with like minded people 
  • Do the same number of press-ups as my age, in three batches
  • Die in my own home with the wishes in my advance directive respected”


It is also helps focus the mind to identify what you don't want to happen and that is the next stage of your plan for Living Longer Better
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