The art of aging gracefully.

Life’s journey is often likened to sailing on the unpredictable seas. The tides can either propel us forward or threaten to dash us upon the rocks. In my youth, it felt like I was riding a wave. Effortlessly gliding ahead with boundless energy and vitality. The tide was behind me and it always pushed me forward no matter what I did . I was stronger, more coordinated, better focused. I was practically surfing through life, catching every break with ease. My life was characterized by a lean body, aerobically fit muscles, an alert, inquisitive and optimistic mind.

Slower tide.

As the years tick on, there has been a subtle shift in the currents. I’ve detected a sneaky change in the waters. It’s like the tide got bored and decided to take a nap. Suddenly, driving for hours feels less like a road trip and more like a test of endurance. Even those legendary late-night hangouts with the crew have lost their spark. I hope I am not the only one here. Two hours into the night and I will tirelessly be battling with my sleep.

Don’t you even get me started on the hair situation. It’s like my head’s turning into a grayscale TV, broadcasting the news of aging loud and clear. Plus, gravity’s decided it’s payback time. I hear that in some places they’ve got senior discounts on everything from movie tickets, gym memberships, to parking fees. Why am I not living in one of those magical lands where age comes with perks? That is exactly where I would love to enjoy the last third of my life.

Wear and tear.

Did you not know that our maximum heart rate declines steadily over time, regardless of how active we are? Our skin degenerates too. Our once sturdy vessel starts to show signs of wear and tear — a creak here, a groan there. We find ourselves grappling with newfound challenges: aching joints, lousy balance, and sarcopenia checking in. Then there is the frustrating tendency to forget where we put our keys (or our glasses, or our dignity).

We haven’t figured out a way to last forever, but aging can be a slow, minimal and surprisingly graceful process. There is a glimmer of hope, fellow honorable seniors — 50% of life’s mishaps can be dodged simply by changing our lifestyle. Yes, you heard that right! And even on the appearance front. There is a huge difference between a great looking, healthy older person and one who has let go. You will look old, no matter what. But you do not have to act old or feel old. That’s what counts.

Feel Fitness.

The wonderful news is that a whopping 70% of the horrors of aging can be held at bay until the final curtain call. That’s right, folks, I am talking about postponing the inevitable shuffle into the rocking chair and reclaiming the remarkable energy, vitality and days of our youth. Most of us might have had good medical care but not great health care. For a majority of us, our declines, our illnesses are thirty year problems of lifestyle, not disease.

I am a living proof.

Now, maybe you are thinking, “Phil, but how do we navigate these treacherous waters?” Well, fear not, for I stand before you as living proof that there’s a way to turn the tide in your favor. I’m just your average Joe (or Jack, or Jill) who’s decided to lace up their boots and embark on a journey of self-discovery through exercise. That’s right, folks, I’m out here hitting the trails, conquering mountains, and running half marathons like it’s nobody’s business. I even do weightlifting — it has been such an integral part of my regime that I don’t see myself ever stopping.

The terrific part of my job is that I don’t just tell people this is the only way to live. I show them. Mine is to report from the front. “Normal aging” is intolerable and avoidable. You can skip most of it and grow old, not just gracefully but with real joy. You don’t have to get old the way you think. Don’t let the tides of time wash you ashore before your time.

Coach Philip.

Take control of your destiny. Hoist the sails of change. Chart a course toward a future filled with vitality, laughter, and maybe some great looking muscles. Here are the keys to overriding the decay code.

I’m out here hitting the trails, conquering mountains, and running half marathons like it’s nobody’s business. I even do weightlifting.

Regular Exercise.

The biggest change for most people is exercise. It is the secret to great health. In the grand theater of life, exercise plays the starring role in ensuring that our bodies age gracefully and our performance remains top-notch. As the curtain rises on the golden years, staying physically active becomes paramount in maintaining not just physical health, but cognitive sharpness and our emotional well-being as well. Regular exercise serves as the ultimate vaccine, warding off the ravages of time by strengthening muscles, bones, and joints, thus reducing the risk of falls and fractures. This is huge.

A strong immune system and a healthy heart.

Participation in exercise ensures a good immune system, a healthy heart and a high sex drive. But the benefits don’t stop there; exercise is the unsung hero behind the scenes, boosting mood, alleviating stress, and sharpening mental acuity. It’s the secret sauce that keeps us feeling vibrant and alive, allowing us to seize each day with gusto and tackle life’s challenges head-on. So, whether it’s a brisk walk in the park, a leisurely swim in the pool, or a lively dance session in the living room, let’s lace up our sneakers and embrace the power of movement. After all, in the timeless dance of life, exercise ensures that we remain the lead performers, captivating audiences with our vitality and zest for living.

Proper Nutrition.

Just as a well-tuned engine requires premium fuel to run smoothly, our bodies thrive on a balanced diet rich in essential nutrients. Proper nutrition will not only fuel our physical vitality but it also serves as a cornerstone for maintaining optimal cognitive function and immune resilience. It forms the basis of healthy aging, offering a recipe for vitality and longevity. So, let’s savor the flavors of wholesome foods, nourishing our bodies from within. Add foods that are rich in fiber and antioxidants into your diet. Quit junk food and eat less of everything.


The physical brain is a ceaseless machine, in relentless pursuit of the perfect match between input and output-between growth and decay. It is for the same reason that we have to be involved with other people and care about something. Especially after retirement. It shouldn’t be just about relaxing on the sidelines; it should be about rolling up our sleeves and leaving a legacy that resonates far beyond our years of service.

Retirement marks the commencement of a new chapter in life—a chapter ripe with opportunities to make a lasting impact in the communities we call home.

Chris Crowley-Author-younger next year.

This a good time to transition from the hustle and bustle of the professional world. Into a realm where our energy and expertise can be channeled towards meaningful endeavors. Whether it’s lending a helping hand at local charities, mentoring the next generation, or spearheading grassroots initiatives. Retirees possess a wealth of wisdom and experience that can spark positive change. Be the change, you don’t have to wait until you retire or need to wait for a presidential commission to do something.

Regular exercise helps in strengthening muscles, bones, and joints, thus reducing the risk of falls and fractures

In conclusion.

Lean, fit, happy, optimistic, energetic, brimming with vim and vigor. Isn’t that how our forefathers lived? They were busy hunting, grazing, fishing , planting, weeding and harvesting? At times dancing and wrestling for entertainment. These were natures’ designs specifications for you and I in the ideal environment. Geared to working well in groups and building strong social networks.

I have been on the road quite a bit, delivering speeches, workshops and keynote presentations to senior citizens and people in the health, wellness, and fitness disciplines. This is one of my best tips. Being more physically active today may help you avoid millions of shillings in healthcare costs later in the years to come. My part here is to help as many people as possible, of every age, nation, race to discover that they can take care of their health and wellbeing. We can reverse the tide.

Coach Philip.

Let’s look at the modern lifestyle, with junk food, Netflix and chill, long commutes, job stress, marital stress, poor sleep, artificial light and noise, perhaps worst of all, no exercise. Or retirement which can just substitute boredom and loneliness for job stress and commuting.