We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Not just for COVID times. My advice for a functional life, for as long as one is given by God or nature, is to workout 5-6 days/week, stay fit and trim (the latter being mainly nutritional). Don't abuse substances. Have a good sex life and social life. Do things, and take on new challenges whether mental or physical.
I will never advise anyone about what to eat. Westerners are over-nutritioned. If overweight, eat less (especially carbs) and, if underweight, eat a bit more of everything. Simple. If you lift heavy, get some extra protein because it won't hurt.
Get a physical exam, mammogram, PSA, and cardio stress test, however often your doctor suggests. The Maggie's Fitness for Life exercise regime requires more structure and discipline than very many are willing to do, but we recommend it anyway - 2 days of HIIT cardio, 2 days of calisthenics, and 2 days of heavy weights. It will not extend your life, but could make it more functional and lively.
If you hit 80-90 years old, do whatever you want. You made it to the finish line.
What? Not even a little hint? Absent any professional guidance, I'm forced to fall back on traditional dishes like Pittsburgh'd steak, raw oysters topped with caviar, bean-free Texas chili, chunky guacamole, caprese salad, brut champagne, and chocolate milkshakes. Oh, and chili dogs, lots of chili dogs.
You do not get old then get stiff, you get stiff and then get old. Keep the mind and body limber.
It will not extend your life, but could make it more functional and lively. It will not extend is definitive, regular exercise does make it more likely that you'll push back the time horizon on age related diseases.
I heard a doc I respect summarizes it as "making time for exercise today reduces the possibility of having to be forced to find time for illness tomorrow".
Exercise is one prong of a multifaceted approach to improving healthspan. With regard to exercise his suggestion is, if you don't like it... sorry and if you only make time for one exercise it should be strength training, and it should be heavy.
My physician told me that the PSA test is no longer recommended or even given to men of a certain age. Too many false positives leading to too many unnecessary surgeries. From webbed.com: After routine use of the prostate specific antigen (PSA) test was no longer recommended for the majority of men, rates of early prostate cancer went down by 6.9% per year in men between 50 and 74 years old. (Early prostate cancers may be very slow-growing and may not need treatment.)
That's a fashion that has come into play advocated by insurance companies I think. I would get a better doctor. There are a number of PSA tests including an ultra-sensitive one. A false positive can be quickly dis-proven by another test.
This is not a cancer you want to have advancing, slow fast or otherwise. It goes to your bones, lungs, liver and is a wasting death.
Caught early it is beatable, and many men get it fairly early in life, late middle age. I know those who have had the laparoscopic surgery and are getting the ultra-sensitive PSA test 4x per year and grateful for the "0" results - they caught it early and their prognosis is a good one. I know others who let it go too long and are getting Chemo and X-ray treatments. You wouldn't want that.
Unnecessary surgeries were the case maybe 10 years ago, but biopsy and imagery advances give quite accurate diagnosis results nowadays - and surgical techniques are much more precise and with far lower impact, and better outcomes. Again, I think that is insurance companies talking. If one is diagnosed less than 75 yrs old then one has an informed decision to make.