As we age (it happens to ALL of us, let's OWN it!), being physically active can ensure we stay strong and fit enough to continue doing the things you enjoy and maintain independence.
In fact, studies show that “taking it easy” is risky.
Often, inactivity is more to blame than age when older people lose the ability to do things on their own.
We all know that after 50, it's 'use it or lose it'.
That refers to your brain, your bones, your joints, your muscles, and your heart.
More and more research studies are including older women (a novel approach!), and they find that women are more likely to develop fragile bones from osteoporosis and creaky joints from osteoarthritis, and more likely to be diagnosed with depression and anxiety~ all of which are significantly improved with exercise. The most common, crippling diseases of aging that lead to loss of life and diminish quality of life include diabetes, obesity, hypertension, heart failure, and dementia~ but all of these can be modified for the better with exercise and quality nutrition (a topic for another day).
The American Heart Association recommends 150-300 minutes per week of moderate aerobic exercise, along with a minimum of 2 hours each of strength training and flexibility training per week. Movement like dance and yoga can improve your mood and overall emotional well-being, reduce feelings of depression and stress, increase your energy levels, improve your sleep, and empower you to feel more in control. In addition, exercise and physical activity may possibly improve or help maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, focus your attention on a new activity, or plan an outing with friends or family.
For women in midlife, the following types of exercise are vital:
Cardio: randomized trials have found that short bouts of high-intensity exercise increase your capacity to perform cognitively challenging tasks requiring executive function, to hold one thing in your brain that helps you solve the next step. That's really important in living! Being cardiovascularly fit decreases your risk of developing dementia. It also improves insulin function, which decreases your risk of diabetes.
Strength training: pre- and post-menopausal women can gain muscle without becoming "bulky"! Lean muscle improves insulin function, bone health and metabolism. Being strong means that you can get out of a chair and rebalance yourself. Weight-bearing exercise builds new memory neurons, improving cognitive function because new exercises and novel physical activities build more brain connections. We often joke that SacredCore Dance Fitness builds new neurological pathways because of the challenging coordination of the choreography, but science proves that it's absolutely true!
Stretching and flexibility training to prevent injury, reduce pain and remain mobile at all ages!
Breathwork: the key to pelvic floor health! Learning how to regulate and control intra-abdominal pressure using the breath is primary in pelvic floor balance (we want the Goldilocks situation in our pelvic floor, not too strong and not too weak~ just right!) to prevent bladder and bowel leakage as well as lower back, hip, knee and pelvic pain (it's all connected!)
Speaking of... I feel it is prudent to add in Pelvic Floor Fitness!
Too many of us are told by our physicians and insurance companies that bladder leakage is just a "part of getting older", that hip and back pain is normal, that painful sex is ok~ and the truth is, NONE OF THAT IS TRUE!
You DON'T HAVE to avoid going out with your friends and laughing or jumping on the trampoline with your kids or grandkids, or enjoying intimacy with your partner for fear of embarrassing leakage! The right exercise WILL help!
Embodhi Feminine Wellness sessions check each and every one of these boxes in a beautiful, compassionate, and FUN atmosphere. We meet you where you are to help you get where you want to be- now AND later!
We ALL age, let's make it as beautiful as possible, and welcome our Priestess and Sage phases of life!