Challenging Your Muscles, Heart, and Balance Supports ThrivalHood …
In order to improve we need to challenge ourselves, especially during MidLife. Having challenges involves setting new goals or changing our old goals so that we always have more to do. But how often do you challenge yourself? How often should you challenge yourself? How do you determine challenge?
How often we challenge ourselves should depend on how great a challenge we set for ourselves. Pushing ourselves a little bit every day can be good, and so can push yourself to the max from time to time. However, if you push yourself to your limits every day, you might not be giving your body enough time to recover and you may get burnt out.
Challenging Your Muscles:
Weight lifting and resistance training is a way to challenge your muscles. As we age we lose muscle mass and according to American Academy of Orthopaedic Surgeons, muscle burns more calories while at rest, so strength or resistance training is crucial for us Women of a Certain Age.
Resistance training/ weight training are the few ways to make bones denser, a perk that is especially important for women. Lifting something heavy, like a dumbbell or a can of soup makes bones bear more weight, which helps us from stop losing calcium from our bones. Over time, bone gets less dense and more brittle and prone to osteoporosis, a condition that affects about 8 million women in the United States.
Challenging Your Heart:
Our Heart is a muscle and needs to be challenged in order to thrive. According to the Center of Disease Control and Prevention, heart disease is the leading cause of death for women in the United States, killing 289,758 women in 2013—that’s about 1 in every 4 female deaths. Click Here to see what the symptoms of a heart of attack in women, which is different than men.
Doing aerobic/ anaerobic movement, be it dance, jogging, swimming, walking or anything that increases heart rate in a healthy way, can help with keeping blood pressure down and stress too.
Challenging Your Flexibility:
Stretching can help improve flexibility, and, consequently, the range of motion about your joints. Better flexibility may improve performance in physical activities, decrease the risk of injuries, and help joints move through full range of motion. Put it simply, when we reach for something, having flexibility could help us not pull out our back.
Stretching also increases blood flow to the muscle. You may learn to enjoy the ritual of stretching before or after hitting the trail, dance floor or soccer field. Some areas for MidLife Women to focus stretching, Hamstrings ( back of thighs ). Front, upper body from frequent keyboarding and texting. Hip flexors from sitting too long. Neck/shoulders, many women carry a lot of stress in these parts of our bodies. Lower back, constant sitting prevents us from engaging our core and maintaining a neutral pelvic tilt.
Challenging Your Balance:
Balance is important for women especially as we move beyond midlife. Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older women. They can also benefit those who are obese since weight is not always carried or distributed evenly throughout the body. A loss of balance can occur when standing or moving suddenly. Often we are not fully aware that we may have weak balance until we try balance exercises.
Today, how will you challenge your body? How will you challenge it going forward?
When we become friends with our body, it increases our self~esteem, self~worth and leads to thriving in other areas of our MidLives.
If you are ready to stop belittling, berating, and doing a disservice to yourself, here’s a wonderful FREE source of suggestions/tips to take daily actions. Your Body ~ Your LifeTime Companion is a great way to start creating harmony between you and your body.