Ladies of a Certain Age ~ for those invisible powerful, dynamic, vital women

The importance of daily exercise has been a hard concept for many ladies of a certain age to grasp, let alone accept. Major healthcare organizations such as The American Heart Association, The American Cancer Society, and Alzheimer’s Association have published numerous studies that state the significance of exercise.  

But, if it has not been part of your life in the past, exercise is a hard thing to start, to get into, and to make it an essential part of each day. 

It’s impressive that you don’t have to do anything extreme to gain immense benefits from exercise. Yoga, stretching, walking, strength training, and other programs improve health and mood.

What I tell myself is, “Just do it, and no excuses.” 

“Just do it and no excuse” may sound dictatorial, and it doesn’t get at the immense effort to change lifelong habits.

You may find this quote in Meditations from the Mat: Daily Reflections on the Path of Yoga by Rolf Gates and Katrina Kenison to be a softer, more comfortable, and maybe more effective motivator because it gets at the basis of our resistance. Rolf writes, “If you are new to yoga, chances are you are wrestling not only with the postures but also with the judgments you pronounce on your efforts. But if you can commit to being a little easier on yourself, I am certain you will enjoy your practice more. If not, you may soon find yourself making all sorts of excuses to avoid practicing all together−it will become just too painful. When we opt out of experiences that challenge us, it’s usually because our pride is in the way. And”pride” is another word for fear−the fear of not being enough.”

If You Gotta Do It, Which Is the Best for You?

Another challenge with exercise is which exercise is best for you. Like many women, I have found yoga to be beneficial. It has been the choice of many people for thousands of years. You can take yoga classes in person, at community, recreation, or fitness centers, or in the comfort of your own home via Zoom and YouTube. Some courses are free, some aren’t, and the cost varies greatly.  

Here are some items to consider:

1. There are many different types of yoga. The words can be very confusing. Not every style is taught in every community. So, to pick, try sampling  (like ice cream) different types. I chose Iyengar because I have scoliosis and need exercise that will benefit, not harm my spine or neck. Alignment is essential so that you do not injure yourself. Careful guidance from an instructor who gives you personal adjustments is critical. This style of yoga is slowly paced, with lots of props for back, knees, shoulders, and feet issues, which helps to ensure the most benefit of this practice.

    2. Other styles of yoga are beneficial too. It just depends on your needs and what you like.

    3. Training for yoga instructors varies from a few weeks to many years. The more training your instructor has, the better that person is in a position to help you.

     4. Instructors can be of any age or sex. An instructor you feel comfortable working with is the best.

Stretching

The queen of stretching is Canadian Miranda Esmonde-White, born in 1949. Her PBS show,” Classical Stretch,” has been on television since 1999, and her Eccentrics classes are taught at many recreation and community centers and available online. 

Walking

For most, walking is the easiest of all exercises. The key is to walk daily for approximately 30 minutes each time. An excellent prop to keep you on task and schedule is a dog. It is essential to have a well-trained dog so you walk the dog, and the dog doesn’t walk you. This training is valuable when encountering a stray dog or one whose owner has no control over it. Be careful of retractable leashes. The leash can pull your shoulder out if your dog charges after something. In bad or icy weather, community and recreation centers or shopping centers are safe walking places, minus the dog.  

Strength Training

A little strength training each day goes a long way. Muscles start to decline after age 30, and bones weaken. Strength training helps both muscles and bones! Recreation, fitness, and community centers generally offer strength training for older people, and many YouTube videos are available online.  

I need a simple 15-minute workout at home three times a week because I have osteoporosis. I use five- and three-pound weights. Also, I do squats and wall planks. I have found that some good old rock ‘n’ roll music helps me get through these strength training exercises. It was amazing how weak my legs got after I moved from a two-story into a one-level house.    

Maybe Unmentionable, But Important  

And, ladies, I would be most remiss if I did not mention Kegel exercises. To remind myself, I do them at stop signs or stop lights. If I forget to do them for a while, I know.  

 Fun and Exercise!

Did I mention the SilverSneakers program? Many classes are offered in over 15,000 locations. It is accessible through select Medicare programs for adults 65 or over. If your plan does not cover SilverSneakers, you can still participate for a minimal cost.

And, then, there are all sorts of things to do for fun and exercise: swimming, hiking, snowshoeing, skiing, and my favorite, pickleball, the fastest-growing sport in America.  

Let’s do it, ladies!

Note: Any company or organization does not financially support this blog.

Copyright – Elizabeth J. Wheeler, June 20, 2023