A longtime client of mine came in the other day with excruciating back pain. He was miserable.
The first thing I asked was if he was still doing the relaxation exercise that I gave him many years ago.
He wasn’t.
The second thing I asked was, “Are you still doing the exercises that helped you so much before?”
Nope.
In this case, there was no need for him to be in pain. It was the same old problem we’d worked on years ago, and the simple exercises that had kept him pain-free for so long could have helped him avoid this episode.
He had stopped doing the very things that worked!
We humans are good at forgetting to take care of ourselves!
Self-care for women over 50 is not a luxury. It’s a necessity!
Why Do We Stop Doing What Works?
How easy it is, after you’ve been feeling better for a while, to skip a day. Then something comes up, and another day is skipped, until you aren’t using any of the preventative tools that helped keep your back healthy.
Sound familiar?
We tend to pay attention to our bodies when something hurts. But once the pain disappears, so does our motivation to continue the exercises that helped us feel better.
The question is: How important do you REALLY believe your own self-care is? Especially as we age?!
OK, back to my client.
We started with the relaxation technique, and while he was relaxing, we discussed what had happened. The last time I saw him, he was faithfully doing all his exercises and had been free of back pain for several years.
After several minutes, he realized that the tension in his back was gone. He was surprised. I wasn’t. 😊
Together we did a few of the exercises he’d learned, and he realized that he already had more range of motion than when he walked in.
All those years of feeling better had convinced him that he didn’t need his exercises anymore.
Unfortunately, that’s not how our bodies work!
Self-Care Isn’t Selfish. It’s Necessary!
Many of us over 50, especially us women, never learned the importance of self-care. In fact, we were brought up to believe that taking care of ourselves was selfish.
It’s NOT!
Think about how much time you’ve spent taking care of everyone else. Your children, your spouse, your parents, your friends.
How often did your own needs come last?
But here’s the thing. If you want to remain active and independent as you age, taking care of yourself needs to become a priority.
That doesn’t mean spending hours exercising, following a complicated diet, or giving up everything you enjoy.
It means finding a few exercises that fit easily into your day, and keep your body strong and healthy.
Simple Exercises, Done Consistently Make a Difference
One of the biggest mistakes I see women make is believing that exercise needs to be a long workout to be effective.
It doesn’t!
Five or ten minutes of targeted exercises can help strengthen your muscles, improve flexibility, and maintain balance.
The important thing is consistency.
Think about brushing your teeth. You wouldn’t stop brushing because your teeth were clean yesterday, would you?
Of course not!
Your muscles need regular attention, too.
And after menopause, maintaining muscle strength becomes especially important because we naturally lose muscle as we age.
Strong muscles support your joints, help maintain balance, and make everyday activities easier.
I always start my clients off with just one or two exercises that give them the biggest bang for their buck.
Start Simple With Bridge Pose
Is it too late to start taking better care of yourself?
NO!
The video below demonstrates Bridge Pose, one of the best exercises for strengthening the muscles that support your lower back.
Your butt and thigh muscles need to be strong. They help keep your lower back stable when bending, getting up from sitting, or doing squats.
Practice this exercise daily, and as you get stronger, you can add another exercise for strengthening the muscles YOU need to improve.
Any plan for aging strong should be personalized to your needs.
Is flexibility an issue for you?
Knee pain got you down?
Shoulders stiff?
My YouTube channel has lots of choices for what ails you!
You don’t need to do everything at once!
Don’t Forget to Relax Your Back!
And if you rake leaves, shovel snow, or do something else that leaves your back aching, come inside and try the relaxation technique in the link above.
It’s the only position there is where ALL the muscles surrounding your spine can relax.
I’ve taught this technique for years, and I’ve seen how much relief it can provide.
Sometimes, the simplest things really do make the biggest difference.
The secret is remembering to use them!
Frequently Asked Questions About Self-Care After 50
1. Is it too late to start exercising after 60 or 70?
Absolutely not! Many of my clients are in their 80’s and 90’s! You can improve muscle strength and flexibility at almost any age. Start with exercises appropriate for your abilities and progress gradually.
2. How much exercise should women over 50 do daily?
Start with five or ten minutes if that’s what you can easily fit into your schedule. Gradually work toward a combination of strength exercises, walking, balance, and flexibility training.
3. Why is consistency so important?
Your muscles need regular activity to maintain strength. Once you find what works for you and fit a few key exercises into your schedule, that’s all you need!
4. What’s the easiest way to develop a self-care habit?
Attach one small activity to something you already do daily. Try a balance exercise while brushing your teeth, or do bridge pose before you get out of bed in the morning.
Make Yourself a Priority
Please don’t wait until something hurts to begin taking care of yourself.
Start with bridge pose today, and keep doing it.
Your future self will thank you!
Take care of YOU!
Best of Health,
Kathi
