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A 79-year-old former athlete is documenting his journey to dunk again

Coolest grandpa ever.

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A man who hasn't dunked a basketball in several decades wants to see if he can still do it.

When you think of a person in their late 70s and the things they can do to stay active, you probably imagine things like walking, aqua fitness classes, or using light dumbbells or resistance bands. Easy stuff, right? The most important thing is to not push it too hard and end up getting injuries. At that age, many people are prone to falls and their bones are more brittle—which puts them at great risk of broken bones and other serious damage.

One of the highest impact and most intensive forms of exercise a person can do? Jumping. Even a lot of younger people don't like to do it too much because it's so hard on the knees and other joints. But the benefits for bone density, balance, coordination, and overall physical health are incredible, making it such a catch-22 activity for older seniors.

A 79-year-old recently decided he wanted to try to dunk a basketball. Even better, he's documenting the whole thing on YouTube.


basketball, dunk, seniors, exercise, senior citizens, older adults, aging, longevityCharlie Gross in six months.Giphy

Charlie Gross retired in 2013. He's a husband and grandfather who's always managed to stay fit. Back in his day, he was quite the athlete. "I would say for a 79-year-old I'm physically active and mentally in pretty good shape," he says.

Gross says the last time he was able to dunk a basketball on a regulation hoop, he was around 30. He remembers a volleyball game in the early '80s where he grabbed the volleyball and was able to dunk it. That was the last time he pulled it off successfully.

Gross works and volunteers as a gym teacher for homeschool students and was inspired by a vertical leap test he did with his class. He measured his vertical leap at 11 inches, which he calls "embarrassing"—the average vertical leap for most men is somewhere around 16-20 inches, but those numbers are typically for people much younger. An 11-inch vert at almost 80 years old is already impressive! Gross was teaching and training some of his students to increase their vertical leap, and he got the idea to see if any of the tips would work for him.

"Just seemed like kind of an interesting challenge to take on," he noted. And so be began his journey. He enlisted the help of his grandson, Zach, to create a mini "documentary" for YouTube.

For reference, Gross is 5' 10". He's in generally good physical health but, like anyone his age, he's been through some challenges including a partially torn rotator cuff and a bout with prostate cancer. Dunking a basketball is an enormous challenge, but Gross is up for it.

Toward the end of the first video, he runs a test to establish his baseline. With a light jogging start and after a couple of attempts, Gross can replicate his 11-inch vertical in real-world conditions.

- YouTubewww.youtube.com

In a follow-up video about two weeks later, the progress is remarkable.

Gross recounts his workout routine, which consisted of squats, standing jumps, weighted jumps with dumbbells, calf stretches, toe raises, farmers walks, and more. He's super cognizant of not pushing too hard and hurting himself. Gross is well aware that his age makes him an injury risk if he works out too strenuously or engages in too much high-impact training.

Another real-world test out in the driveway basketball court clocked Gross at about a 13-inch vertical. The update finishes up with Gross attempting to dunk on an eight-foot rim.

He's well on his way! Though the task remains daunting.

- YouTubewww.youtube.com

Gross posted his first video just two weeks ago as of this writing, and today he already has nearly 15,0000 subscribers and over 300,000 total views on his two updates. Commenters can't get enough and are so excited to root for him on his journey:

"What a LEGEND!!! So inspirational."

"The fact that you're 79 and you still have this lively and joyful mindset, and that your body is in remarkably good condition is just awesome. Kudos to you and good luck sir!"

"Yeah this man is who everyone should aspire to be like when they are older. Physically and mentally active at 79 is no easy feat. Kudos!"

"I DO NOT CARE WHETHER YOU SUCCEED OR FAIL...YOU ARE ALREADY A LEGEND FOR THIS!"

The physical benefits for people Gross' age when it comes to staying active are obvious. Regular movement and exercise can do wonders for your longevity, especially in your later years, and also improve your quality of life. He's 79 and so full of life he honestly seems decades younger. But the best thing we can take from Gross' example is his willingness to try something new and set a challenging goal for himself.

According to Pacific Angels Home Care, "In some regards, goal setting is especially important for seniors. It gives seniors control over their lives and allows them to reflect on what is important to them and what interests them. They can determine what will motivate them and give them purpose." The mental boost from working to achieve a goal helps fight off the depression that's so common in seniors. And besides, trying new things and challenging ourselves is a crucial part of being alive.

In one of his videos, Gross quotes Spock from Star Trek: "Live long and prosper," he says. I'd say, whether he ends up dunking or not, he's definitely prospering already!

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Identity

A woman requested inspiring middle-age success stories, and the internet delivered—big time

There's nothing magical about "making it" in your younger years.

Photo by Artem Beliaikin on Unsplash, @JillHannaA/Twitter, @KateGrand/Twitter

It all can happen at just the right time.

Media outlets love to compile lists of impressive people under a certain age. They laud the accomplishments of fresh-faced entrepreneurs, innovators, influencers, etc., making the rest of us ooh and ahh wonder how they got so far so young.

While it's great to give credit where it's due, such early-life success lists can make folks over a certain age unnecessarily question where we went wrong in our youth—as if dreams can't come true and successes can't be had past age 30.

Weary of lists celebrating youngsters, television writer and producer Melissa Hunter sent out a tweet requesting a new kind of list for 2020. "Instead of 30 Under 3 or NextGen lists," she wrote, "please profile middle-aged people who just got their big breaks. I want to read about a mother of 2 who published her first novel, a director who released their first studio feature at 47, THAT'S THE LIST WE WANT."

The Twitterverse responded with a resounding "YAAASSS." Story after story of folks finding success in their 40s, 50s, and beyond began pouring in. If you worry that you're not far enough along in your 20s or 30s, or think it's too late for you to follow your passion in the autumn of your life, take a look at these examples of people crushing it in their mid-to-late adulthood.

Take this mother of four teens who released her first full-length book at 45 and started law school this year at age 47.

Or the woman who published two books in her late 50s and is revising book #3 at age 60. Oh, she also started running at age 45.

Another person shared how they got out of prison for drugs at age 49, stayed clean and started their own business, and broke the $1 million sales mark last year at 56.

"Lauching my clothing line now—at 48," wrote a mom of two. "Next venture feels amazing."

Another user chimed in with "Yes! Plus the 40 under 40, 30 under 30 can be quite contrived (sometimes). I want to see people juggling school, career, and family.”

Yet another mother of two teens finished her PhD at 41 and got a tenure-track position at age 47. She's also working on a book on Indigenous Early Childhood.

How about this woman who hadn't taken a math class for 40 years? She aced her statistics classes and will graduate with a perfect GPA after she turns 60. "Lots of life to live!" she says.

Another mom (are we seeing a theme here?) discovered a passion for interior design and won a national TV design challenge in her late 40s. Now, at 60, she has a successful design career and contributes to radio and magazines.

Of course, we also know there are fabulously successful folks who got a "late" start in Hollywood, including the incomparable Ava DuVernay, "who left her job at age 40 to focus on filmmaking and then became the first black woman to make over $100 million at the box office.”

As one man pointed out, "The idea that you've got five years between 20 and 30 to do everything you're ever going to do is ridiculous." Hunter agreed, writing, "The advice is always that it's a marathon, not a race, and I wanna read about the people who finished that marathon!!"

So many stories of people publishing their first books, landing their ideal jobs, or discovering a passion later in life just kept coming, and person after person shared how inspiring and motivating they were.

Of course, not everyone has lofty career goals. If these stories aren't quite hitting the mark for you, check out this woman's contribution to the conversation. She's "just a regular human," she says, but she went to Zimbabwe and volunteered at a wildlife refuge at age 47. "Life doesn't just peter out after 30," she wrote. "My friend Elsa is 96 and went on an archaeological dig at 75. I want to be like her."

Don't we all.

Age really is just a number, and there's nothing magical about "making it" in your younger years. Let's be sure to celebrate people living their best lives and making dreams come true at any and every age.


This article originally appeared on 01.10.20

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Health

Boost your Brain: Lifestyle changes that enhance cognitive function in adults

Unlock the secrets to sharper thinking with simple lifestyle tweaks.

Photo by Marisa Howenstine on Unsplash
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Do you often walk into a room and forget why you are there? Or when you sit down to read a book, do you end up reading the same paragraph over and over? If you experience these things frequently, you may be worried that your cognitive function is declining.

The brain structure changes and shrinks as we get older, which can result in minor cognitive decline. However, frequent disorientation, forgetfulness, and difficulty making decisions can be signs of serious cognitive impairment—such as dementia or Alzheimer’s disease—that significantly interferes with daily activities and reduces quality of life.

Fortunately, there are some measures you can take and lifestyle changes you can make to potentially improve cognitive function. Many factors contribute to Alzheimer’s disease and dementia risk, and these measures are by no means a guarantee that you won’t develop these conditions. However, they may help protect the brain from age-related cognitive decline by boosting brain connectivity and enhancing cognitive processes.

What are cognitive functions?

Cognitive function is an umbrella term that encompasses various brain activities, ranging from simple to complex. In other words, cognitive functions are the mental processes through which your brain communicates with your body to perform tasks. Some examples of cognitive functions include language abilities, reasoning, problem-solving, planning, decision-making, learning, attention, verbal fluency, knowledge acquisition, and information manipulation.

Types of cognitive impairment

Cognitive functions tend to naturally decline with age, making it difficult to distinguish normal, age-related changes in cognitive functioning from the early stages of disease-associated cognitive decline. For instance, memory difficulty, which is common in older individuals, is also a common symptom of dementia and Alzheimer's Disease.

Contrary to common misconceptions, not all forms of cognitive decline involve memory problems or difficulty thinking clearly. Some cognitive disorders initially present with sleep problems, behavioral or personality changes, such as poor judgment and impulsivity, or difficulty with environmental interactions.

Furthermore, depending on the cause, cognitive impairment may be temporary or progressive. For example, delirium, a mental state characterized by confusion and disorientation, is temporary, whereas all forms of dementia (including Alzheimer’s Disease) are progressive.

Age-related cognitive decline

Slight cognitive decline and some changes in cognitive performance are normal parts of aging. Most cognitive functions peak around age 30 and subtly decline with advancing age. Age-related cognitive impairments include difficulties with multitasking, retaining information, word-finding, and maintaining attention, as well as an overall decline in thinking and perceptual speed.

It is worth mentioning that not all cognitive abilities decline with age. For many, verbal reasoning, vocabulary, and other aspects of crystallized intelligence remain unchanged or improve with age.

Mild cognitive impairment

Mild cognitive impairment (MCI) refers to impairments in cognitive functioning, such as memory loss, that are more severe than in other people of the same age. While these changes in cognitive function are noticeable, they are not severe enough to qualify for a dementia or Alzheimer’s disease diagnosis, and they do not interfere with daily cognitive functioning.

Mild cognitive impairment can have various causes, including:

  • Nutritional deficiencies
  • Depression, anxiety, or other mental health conditions
  • Thyroid conditions
  • Autoimmune disorders
  • Not getting enough sleep
  • Infections
  • Medication side effects
  • Early stages of dementia

The cause of cognitive decline often determines the extent of compromised cognitive function in the individual and whether they can expect to suffer progressive cognitive decline. For those whose condition is not progressive, the symptoms of cognitive decline may slow or reverse, and many may return to their previous cognitive abilities.

However, for other individuals, cognitive decline may worsen over time and possibly progress to dementia or Alzheimer’s disease, diseases that significantly impair cognitive functioning.

Generally, individuals with mild cognitive impairment have an increased dementia risk, but mild cognitive impairment is not a guarantee of a future dementia diagnosis. Studies examining the risk factors for the progression of MCI to dementia indicate the risk of developing Alzheimer’s disease or dementia is three to five times higher for individuals diagnosed with MCI than for those with normal cognitive function.

Dementia

Dementia is characterized by a loss of behavioral and cognitive abilities that significantly interferes with a person's ability to perform daily tasks, resulting in a reduction in quality of life. The signs and symptoms of dementia typically present when healthy neurons stop working, lose connections, and die. Some neuron loss with age is normal; however, those with dementia experience a much greater loss of cognitive functions.

The signs and symptoms of dementia vary by individual, but typically include:

  • Memory loss and confusion
  • Sleep problems
  • Difficulty with fine and gross motor skills
  • Decline in executive functions (e.g., working memory, planning, emotional control, etc.)
  • Difficulty understanding and expressing thoughts
  • Problems reading and writing
  • Reduction in psychomotor speed
  • Repetitive questioning
  • Changes in diet and eating habits
  • Poor judgment and acting impulsively
  • Disorientation in familiar places
  • Taking longer to complete everyday tasks
  • Losing interest in daily activities
  • Hallucinating, delusions, and paranoia
  • Balance and mobility problems

There are several types of dementia, and all are progressive. The most common forms are Alzheimer's disease, in which abnormal protein plaques accumulate in the brain, Lewy-Body dementia, and vascular dementia, which results from blocked or leaky arteries in the brain. Although the underlying cause of dementia disease varies, the effect is the same—reduced cognitive abilities and cognitive impairment.

How to improve cognitive function

The brain shrinks as we age, and the number of synapses and neurotransmitter receptors—both allowing neurons to communicate with each other—decreases. These brain changes can cause minor cognitive impairment, particularly in memory, attention, processing speed, and planning. However, many lifestyle factors affect cognitive function, and changing your routine can help slow age-related cognitive decline.

Regular physical activity

Research shows that physical activity can have a beneficial effect on cognitive function in all age groups. Exercise increases blood flow to the brain and neurotrophins, including brain-derived neurotrophic factor (BDNF), which promotes neuron growth, repairs brain cells, and helps the brain develop new connections.

Exercise can also increase the volume of the hippocampus, a part of the brain responsible for forming new memories. Additionally, aerobic exercise is thought to be a factor in minimizing the risk of dementia and other neurological disorders, including Alzheimer’s disease.

Brain training

Brain training involves regularly engaging in cognitively stimulating activities and exercises challenging information processing and cognitive abilities. Examples include crossword and sudoku puzzles, jigsaws, problem-solving activities, reading and writing, and learning new skills and hobbies.

Memory training is a type of brain training designed to improve episodic memory—remembering events that occur in daily life—and working memory, a type of short-term memory essential to information manipulation. Memory training activities include puzzles, matching games, and word games that involve trying to remember as many words as possible in a given time.

Challenging the brain is known to build up cognitive reserves, aka the brain’s flexibility and agility. This can potentially reduce susceptibility to age-related changes in the brain and decline in cognitive functioning. As such, brain training can also lower the risk of developing Alzheimer's disease, dementia, and cognitive dysfunction. There’s a plus – regular brain training activities in one sphere can help improve your cognitive abilities in other areas, which, in turn, can preserve your overall cognitive ability.

Stay social

Humans are social animals. Positive social interactions can improve one’s quality of life and the ability to relate to others. People who are isolated may see a degradation of their cognitive ability sooner than those who stay engaged with others.

While research into social interactions and cognitive function is limited, a few trials have yielded positive results, indicating that positive social engagement can increase hippocampal volume and improve memory and overall brain health.

Sufficient rest

Sleep patterns change as we age, with sleep interruptions and early waking becoming increasingly common. Not getting enough sleep can negatively affect attention, memory, and executive functions (higher-level cognitive skills like flexible thinking and self-control).

Lifestyle changes can improve sleep patterns, which can support cognitive function. These include spending more time in the sunlight, maintaining a consistent sleep routine, taking short afternoon naps to counteract nighttime sleep loss, and seeking treatment for sleep problems and disorders like sleep apnea and insomnia.

Foods that can boost cognitive function

Research indicates certain foods can enhance cognitive abilities, protect the brain from damage, and slow cognitive decline. However, the mechanisms by which these foods impact cognitive functioning are unclear.

However, existing research indicates that certain nutrient components can reduce inflammation, oxidative damage, and the buildup of toxic proteins in the brain. These nutrient components may also promote the formation of new synapses and brain cells, prolong the life of existing brain cells, and support the lining of blood vessels, increasing the blood supply and oxygen to the brain.

Some of the best “brain foods” include:

Berries

Berries are rich in flavonoids and pelargonidin—natural plant pigments associated with enhanced memory, improved cognitive function, and a reduced risk of dementia and Alzheimer’s disease.

Green leafy vegetables

Green leafy vegetables are rich in brain-boosting nutrients like folate, beta carotene, vitamin K, and lutein. They can help slow cognitive decline and lower the risk of developing Alzheimer’s disease.

Oily fish

Fatty and oily fishes, like tuna and salmon, are rich in omega-4 fatty acids, which can lower levels of beta-amyloid—a protein that accumulates in the brains of patients with Alzheimer's disease—in the blood.

Legumes

Soybeans, black beans, kidney beans, and chickpeas have high concentrations of anti-inflammatory compounds that can support overall brain health and boost cognitive functioning.

Whole grains

Whole grains are an excellent source of phytonutrients, B vitamins, and antioxidants. They can significantly benefit brain function and lower the risk of dementia and Alzheimer’s disease.

Tumeric

This well-loved spice contains curcumin, a compound that may increase BDNF levels, lower the risk of dementia and Alzheimer’s disease, improve cognitive abilities, and support overall brain health.

Other brain-boosting Foods

Other foods that can improve cognitive function and mitigate cognitive decline include monounsaturated fatty acids, nuts, green tea, dark chocolate, and coffee. Some nutritional supplements, especially those containing vitamins D and B12, can also help support brain health and lower the risk of Alzheimer’s disease.

Conclusion

Cognitive abilities tend to decline as we get older, with many people experiencing subtle changes in cognitive function by or before middle age. However, if these age-related changes are more severe or frequently occurring than those of other individuals in the same age group, they may be signs of mild cognitive impairment.

While mild cognitive impairment does not always progress to dementia or Alzheimer’s disease, those with MCI are more likely to develop dementia and other conditions involving significant cognitive decline.

Some lifestyle factors can impact cognitive function and play a role in the likelihood of developing dementia, Alzheimer’s disease, and similar conditions. Positive lifestyle changes like brain and memory training, regularly exercising, sleeping well, engaging in social activities, and eating a healthy diet with plenty of “brain foods” can support overall brain health and improve cognitive function. As such, incorporating these lifestyle changes into daily life may help slow age-related cognitive decline, improve cognitive performance, and lower the risk of dementia and Alzheimer’s disease.

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Pop Culture

18 months shy of 100, Dick Van Dyke has big plans that don’t include retirement

The unstoppable legend is still excited about what’s next.

Gage Skidmore

Dick Van Dyke is the epitome of aging goals.

If there's any Hollywood star that embodies agelessness, positivity and good old-fashioned fun, it's Dick Van Dyke. The legendary comedic actor has had a 70-year long career in film, television and stage productions and he shows no signs of stopping.

In fact, at 98-years-old, he says he'd love to take a one-man show on the road.

“Cary Grant did it,” Van Dyke told Deadline. “And Gregory Peck. Went on the road and talked about their careers. I think it’d be fun.”

The man behind the iconic dance scenes in “Mary Poppins” and “Chitty Chitty Bang Bang” has always shown off his seemingly endless energy in his physical performances, but the fact that he’s still going strong at 18 months shy of 100 is genuinely impressive.

His secret? “Genuinely enjoying myself,” he said. He insists his success isn’t due to any particular ambition or drive, but rather that he sees his work as play. “I always loved what I was doing. If it had felt like work, I probably would have stopped it a long time ago, but I just loved it."

And it wasn’t that he was specifically trained for the work. He started at 17 as a radio announcer and then joined a comedy troupe, in fact, he’d never even had a dance lesson before he landed some of his most well-known roles.

“I was always pretty light footed,” Van Dyke told Entertainment Weekly. “When I auditioned for Bye Bye Birdie, [director] Gower Champion said, ‘You have the part.’ And I said, ‘Mr. Champion, I don't dance.’ He said, ‘I'll show you.’ And he did. He saw that I had the physical ability to do it, and it was like learning to fly.”

As is typical for his age, Van Dyke’s long-term memories are sharp while he forgets things like what he ate for breakfast. But his wife, Arlene, whom he’s been married to for 12 years, helps keep him going.

“She keeps me in shape, feeds me and I love her more everyday,” he told Forbes. “We’re just getting closer and closer.”

Arlene (52) also shared with Forbes how Van Dyke has made her a better person, reinforcing that his loveable, jolly demeanor is just who he is.

“I was very cynical, I think, when I first met him,” she said. “He’s such a great human being and he’s so pure in his thoughts and his heart, that it’s rubbed off on me. Just all the wholesome things of life—that’s what he has and he’s just made me a better person.”

Van Dyke doesn't see himself the way the rest of us do, as a legend and an icon. “It’s a little hard for me to get my brain around that,” he told Deadline. “I don’t see myself that way and I can’t comprehend myself as that."

However, the recent CBS television special that showcased his life and career in a variety show, "Dick Van Dyke 98 Years of Magic" made it clear that his legendary status is solidly understood. Between the joy his performances have brought to children and adults alike, the positivity he exudes on screen and off, the longevity and vitality he displays on every level, he's proven himself to be entertainment and aging goals personified.

With age comes a lot of loss, however, and Van Dyke admits there's a bit of sadness in seeing his career being showcased, as most of the people he's worked with have passed. He told Deadline that Carl Reiner's death hit him particularly hard.

"“I think I learned more from Carl Reiner than anyone else,” he said. “He understood comedy. He understood drama. He had a sense of timing like nobody else. And he was just so sharp and bright and a philosopher on top of it. He was the finest human being I ever knew.”

But regardless of age, Van Dyke has no plans to retire, ever. He just did his first soap opera spot on "Days of Our Lives," and he delights in seeing how his work—his "play"—continues to make an impact.

“I’m on my third generation now of kids who are writing to me," he told Deadline. "And I’m getting wonderful mail from their parents thanking me for providing good entertainment for their kids. They’re so kind about it. That I really appreciate. I’m so lucky.”

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