The Motion Cure
To age well and live fully, you need to keep moving.
Welcome to AfterthePause, the newsletter that reinforces the oft-missed idea that LIFE DOESN’T END WITH MENOPAUSE. If you agree and want to share the love (and info), go ahead and stretch your fingers to click the heart button above; because we all could use a little (more) movement, and…luvvvvv.
I’ve always been the type who has trouble sitting for too long.
ADHD? Maybe a touch.
But more than that, my body and mind just feel better when I am in motion. Movement has always been a balm for me; comfort and relief from emotional - and physical - pain.
And it’s not that surprising: Our bodies were built to move.
Feeling listless? Not-a-news-flash: Things are tough out there. We’re living in turbulent times, for so many reasons. And it’s more important than ever to maintain our so-called equilibrium.
Feeling stiff and sore, especially in the morning? That’s not surprising, either: While we’re sleeping, our muscles and joints are at rest, too…they’re basically inactive, and they suffer from decreased lubrication.
Fortunately, movement helps loosen and lube up your joints by stimulating the flow of synovial fluid. And according to research, movement helps our brains deal with stress more efficiently. Here’s how the American Psychological Association (APA) explains it:
Biologically, exercise seems to give the body a chance to practice dealing with stress. It forces the body’s physiological systems — all of which are involved in the stress response — to communicate much more closely than usual: The cardiovascular system communicates with the renal system, which communicates with the muscular system. And all of these are controlled by the central and sympathetic nervous systems, which also must communicate with each other. This workout of the body’s communication system may be the true value of exercise; the more sedentary we get, the less efficient our bodies are in responding to stress.
Once we’re up and moving, chances are we are standing a bit taller and feeling a whole lot better by the minute.
I’m not referring to all-out cardio and strength-training exercise (although that’s a good topic for another time); but instead, making free and easy movement a part of your everyday life.
Movement does not require you to be super-fit. It comes in all shapes and sizes.
Just this morning, while out walking, I was struck by the difference in fitness levels in the people around me.
As I was walking at a brisk pace, a runner passed me. And then I passed another walker.
Three different people; three different fitness levels. But all of us were gaining the benefits of moving. I may not be the athlete I was in my 40s, 50s or even my 60s, but I’m still able to get the benefits of moving.
Life can be challenging; busy or complicated, painful, uncertain, and time-crunched. It can also be painful. But to age well, feel strong, maintain balance, and avoid pain or injury, our bodies must move.
If arthritis is causing you stiffness or pain: Don’t think exercise will make it worse. Quite the contrary! Moving might be or feell challenging, but it’s crucial for helping with pain and stiffness. How? Our joints need lubrication, and our muscles need strengthening. Movement accomplishes both. Once you push through the initial pain, you’ll start to feel relief. (Of course, listen to your body and to your healthcare provider. Never push if the pain is sharp or intense.)
Gentle motion (low-impact aerobic activity and stretching) helps improve blood flow and reduce sensitive joints. That’s not to say you need to go all-out; instead, focus on low-impact activities like walking, cycling, yoga, tai chi, or water exercises. I dare you to tell me you feel worse, rather than better, after you’re done!
What if you’ve been a couch potato up until now? You can regain your flexibility. Slow and steady does help. Start with small, achievable goals, like 10-15 minutes two to three days a week, and work up from there. And don’t forget to warm up and cool down with gentle stretching to give your body a chance to adjust to your new moves.
Remember this: Moving is not just for athletes. We need it to function in the everyday world, and we need it to stay independent and physically and mentally healthy.
For a Pause…
Take a look at these easy, gentle mobility exercises. And then, try some!
And while you’re at it, here are some simple stretches to add to your plan.
A stretching strap will come in handy for giving you safer, deeper stretches.
I keep a thick yoga mat, like this one, handy and within reach so I am always reminded to lay down and stretch.
And lastly…
I like to move it, move it…do you, can you, will you?
Have something to say? I encourage all and any communication!
The information provided on the site is for educational purposes only, and does not substitute for professional medical advice, diagnosis or treatment.
Sage advice, as always!