10 Tips for Keeping Aches, Pains & Injuries Away as You Age

If things like joint pain, back strain, muscle pulls, and other injuries are making you feel old and keeping you from exercising regularly, take heart. Even though they’re common, you aren’t destined to have to deal with them. There’s a lot you can do to ease or make them go away. So keep reading for 10 tips that I’ve learned and practice for ending or drastically reducing my aches, pains and injuries.

1. Get a personal trainer who’s been educated about helping women over 40 and/or attend fitness classes with instructors trained for our age group.
   Exercise is non-negotiable at our age for long-term independence and overall well-being, but it’s important to do it safely and effectively. Most exercise research has been done on men. . . under 40. So every workout you see online or at a gym won’t be right for you. It’s also key that you learn proper form and how to engage the right muscle for the right exercise. The right trainers and instructors are invaluable!

2. Warm up your muscles well before exercising by doing dynamic (moving) stretches and/or walking on a treadmill or elliptical.
   If you already know how to workout safely & effectively and you don’t need a trainer or instructor to build this into your workout, be sure you don’t skimp on warming up. I didn’t believe I needed this… until I kept pulling muscles from walking right up to the mat or the machine and going right to it.

3. Stretch well after your workout.

   Same as above. This can also help reduce general soreness that comes from exercise.

4. Take rest days and alternate between strength training, cardio, and light exercise.
   Already love working out but find yourself not being injured more? Or not getting results anymore? More isn't always better at this stage, and consecutive days doing beast-mode workout challenges can do more harm than good. Recovery not only helps prevent injury but it also actually helps build your muscle (which speeds up your metabolism). Light yoga or a gentle walk are excellent forms of active recovery if you have trouble "taking a day off".

5. Strengthen all parts of your body and vary your actual workouts, not just the type.
   A pain in one area of can be caused by a problem somewhere else. For example: back pain or strains can be from weak abdominals or tight hip flexors or leg muscles. Your body is all connected and it all needs attention.

6. Stay well-hydrated before, during & after exercise.
   Use *natural* electrolytes without added sugars such as coconut & regular water, and fruit, and keep caffeine & alcohol to a minimum.

7. Take Epsom salt baths for magnesium.

   By the way, magnesium also benefits your sleep and moods, and most of us are deficient in it.

8. Get professional massage and other types of therapies from a qualified professional.
   There are a lot of methods available nowadays from kinesiology, Bowen, neural reset therapy, acupuncture, chiropractic, cold therapy, light therapy, and more. Be sure to research the methodologies and the practitioners and as with all of these suggestions, discuss them with your doctor.

9. Get in nature. Meditate & reduce stress.

10. Keep inflammation down in your body by keeping processed foods (including sugar) to a minimum.
    Many women experience relief or total elimination of joint & muscle pain just from a steady diet of whole, natural foods. It happened to me and most of the women in our program. From frozen shoulder to achy knees. Diet is a key needle mover!

So instead of just popping pain relievers, try eliminating the need for them by holistically taking care of your body.

Which one(s) are you excited to try and what exercise are you most wanting to be able to do again?

Let me know in the comments!