Getting the Most Out of Your Marginal Decade
As an estate planning attorney my focus is on something many people don’t like to talk about: Their inevitable demise. I make them talk about it and plan for it and the result is almost always a lot of relief.
Despite similar reservations, your marginal decade is also something you need to focus on to make it as pleasurable as possible. Popularized by Dr. Peter Attia, a physician who specializes in longevity, your marginal decade is the final 10 years of your life. It’s important because it is during that decade that most people are likely to experience significant declines in physical and cognitive function. But that’s not a preordained condition. You can protect your assets with a good estate plan; and you can put together a mental and physical health plan to make the most out of the last 10 years of your life. Of course, no one knows when they’ve entered their marginal decade, but it’s never too soon to plan for it. By observing ageing clients over three decades I have personally witnessed the positive impact that mental and physical health planning can have on people.
Preparing for your marginal decade is all about lifestyle choices. There are many exceptional people in their 80s, 90s and beyond. Almost all of them make conscious choices that affect their quality of life. It isn’t just genes or happenstance.
Here are some very important factors to consider:
- Whether you think it’s decades away or you’ve already entered it, it’s important to plan for what you want your marginal decade to look like. Dr. Attia calls this “back casting.” Come up with what you want to do in the last decade of your life and then work backwards to make that happen. Be able to hold your grandchildren or great-grandchildren. Climb the stands at Comerica Park to catch a baseball game. Play 18 holes of golf and then go back out for 9 more (just ask my wife). Travel to a foreign land. The options are limitless.
- From the physical side, you need to make sure you have an aggressive plan that includes regular exercise, good nutrition and proper sleep. Regardless of your physical limitations there is a plan out there that you can use. One of the strongest predictors of quality of life and longevity is VO2 max, which is the measure of how efficiently your body uses oxygen that it takes in. Find an aerobic activity to get your heart pumping within your limits. Walking, running and if you can do it, interval training, will increase your VO2 max.
- Work on your balance to minimize your risk of a devastating fall. Start with something simple like balancing on one leg for 30 seconds or a minute. Once you’ve mastered that, go to Amazon and look for some equipment that focuses on balance. Take a look at the Wanyida ankle and foot strengthener. It’s great for balance and ankle strength.
- Believe it or not, your grip strength is a very accurate measure of longevity. It is directly linked to your quality of life as you age. It reflects your overall muscle condition and is a lifesaver if you start to fall and need to catch yourself. Start simple but make sure you increase the strength of your grip. A good start is to squeeze a tennis ball.
- Eat right. You know what your food weakness is. Get control over it and keep your weight down.
- Socialize. It’s so important to have strong relationships as you age. It has both a physical and mental component and so make sure you find opportunities to consistently interact with others. Loneliness and isolation are now viewed as serious health risks later in life.
When I do retirement planning analyses for my clients I assume they are going to live well into their 90s. I will do my part to make sure your money lasts that long. I only ask that you do your part to make sure that your quality of life is as good as it can be in your marginal decade.
Fun fact: I’m sure you’ve heard about the world’s oldest living person, but do you know about the oldest living animal ever discovered? It is a quahog clam named Ming estimated to be 507 years old when found living on a seabed off the coast of Iceland. Researchers found the clam in 2006. It was estimated to be born in 1499 during the Chinese Ming Dynasty. Researchers counted the rings on its shell like how you count rings on a tree to determine age.