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5 Tips for Budget-Friendly Self-Care

If your idea of “self-care” is a high-end spa, think again. We all need self-care. It’s not an indulgence. We’re all wired tightly these days, and anything we can do to improve our mindset, grow our resilience, and do what we need to do for our healthy aging is helpful. But when we think of “self-care,” we think of facials, massage, and one-to-one training. Here are some tips for budget-friendly self-care that will leave you feeling like a million bucks.

What is “self-care?”

First – what, exactly, is “self-care?” According to Dr. Jennette Berry, a family medicine physician, it’s “anything that helps you recharge and take care of yourself so, in turn, you’ll be well to take care of the people who count on you.”

Budget-friendly or free!

Exercise

Exercise. Get moving! You think I’m a fitness nut because I recommend exercise at every turn? Maybe so, but exercise not only helps with your weight loss goals, it also gives you energy. Exercise helps you fight disease and boosts your immunity. It helps you sleep at night. It aids in our healthy aging goals. And exercise puts you in a better mood! So, go outside for a brisk walk. Or check out popular YouTube fitness videos. Many gyms offer complementary first-classes. See if you like one of those before you make a longer-term commitment.

Meditate

Meditation is an extremely budget-griendly self-care process. — Meditating lets your brain go on vacation.

Check out for a few minutes. Sit comfortably and think of absolutely nothing. It’s like your brain going on vacation for a bit. If you can’t turn your mind off, do a guided meditation. Dr. Berry says that meditation helps lower stress, controls anxiety and improves sleep. Download my short guided Garden Walk meditation. Less than 5 minutes and you’ll feel more calm.

Take a bath

Dr. Berry says that the hot water will help you sleep and is also beneficial for aches and pains. Why not try some aromatherapy with bath salts while you’re at it? Lavender is soothing and smells wonderful.

Journal

Writing in a journal daily can help track your moods and symptoms. It can also help track your triggers – the things that happen or people say that start your feelings of stress and anxiety. Journaling your gratitude can also improve your mindset and help you get happier. You can’t be unhappy if you’re grateful. And journaling about your day can also help your memory.

Read books

Exercise your mind. Books can take you on adventures you can’t even dream about. They help you learn about other people and other cultures. Public libraries now offer not only hard copies of books, but also digital and audio-books as well. Dr. Berry says that reading is not only relaxing, it can also slow the progression of dementia.

How many of these budget-friendly self-care steps do you do daily? Easy, soothing and painless – they all contribute to our resilience and healthy aging.

Exercise reduces severe COVID risk

Another reason to exercise

We already have lots of reasons to exercise – improve our strength, our cardio ability, strengthen our bones, decrease depression, improve our moods, help us sleep better … (whew!) So here’s another big one to motivate us: exercise reduces severe COVID risk.

I'm reducing my severe COVID risk — I’m reducing my severe COVID risk

Yup – we’ve all been so worried over the last couple of years about severe COVID – the kind that puts us in the hospital or even kills us. But we exercisers have had a secret weapon all along. Since the beginning of the pandemic, doctors have said that exercising reduces the risk of severe COVID outcomes, but there hadn’t been data to support how much exercise is actually needed.

How much exercise do we need?

Do you have to work out like a maniac for an hour every day? Is a stroll after dinner enough? Or somewhere in between, for exercise to reduce the severe COVID risk? A study released just last week studied almost 200,000 adult patients at Kaiser Permanente in California who were diagnosed with COVID-19 between early 2020 and mid-2021. Participants were asked to evaluate their own level of activity prior to their COVID diagnosis. Increments ranged from always inactive (10 minutes or less exercise per week) to always active (300 minutes of exercise per week). We want to do everything we can for our healthy aging, and the CDC’s recommendation is 150 minutes per week.

Researchers found that the more active a patient was before infection, the less their risk of hospitalization or death within 90 days of their diagnosis. “Always inactive patients were 191 percent more likely to be hospitalized and 391 percent more likely to die than those who were always active.”

The more exercise, the lower the risk

The risk of serious infection was reduced for every increment of activity. People who were “consistently active” – 150 minutes or more per week – were 125 percent more likely to be hospitalized and 155 percent more likely to die than the “always active” group. That is a huge decrease from the “always inactive” group!

Everyone benefits from exercise

The researchers also found that the results were consistent across all demographics. No matter the age, gender or ethnic group, people who were more active were less likely to be hospitalized or die from COVID. In fact, researchers even supported the notion that exercise should be promoted as a way to avoid severe COVID.

One thing to note – this research does not make the distinction between people who were vaccinated or not. But, I always want to boost my chances of a good outcome. So I’m going to keep exercising.

Exercise intensity after menopause

Exercise is for everyone. — Exercise is for everyone

Here’s something we can all agree on: no one is getting younger. It’s also a fact that women go through menopause at some time mid-life. The CDC has emphasized the importance of exercise for everyone, at every age. So, even though women’s bodies are changing, does that mean that our exercise should change? If we’re used to intense exercise, can we continue with that intensity? Or, if we need to start doing something, what’s the right intensity level? What’s the proper exercise intensity after menopause?

The short answer

Everyone is different. You know your own body, so do what feels right.You still should challenge yourself, but you might want to be creative about the challenge.

Former First Lady Michelle Obama is quite open about her menopause experience. If you recall, when she lived in the White House she famously led “fitness boot camps” for friends and came to be known as the “Drillmaster.” Everyone wanted Michelle Obama’s beautifully toned arms. Mrs. Obama still exercises, but she admits that she’s toned down the intensity. She has found that she cannot push herself as hard as she used to. Obama and her friends turn more to flexibility rather than cardio workouts. Not only that, Obama no longer leads all the workouts, but her group of friends keeps everyone fit and healthy.

The answer for me

As you know, if you’ve been reading my articles, I work out regularly. I’ve challenged myself and as a consequence can run faster now than I ever could before – because I committed to it. I still don’t enjoy it and probably never will, but that’s not why I run.

The answer for everyone

Listen to your body. If you’re feeling good, perhaps push yourself a little harder. If an exercise is especially tough, ease up. Perhaps focus a little more on lower intensity moves or work in an extra Yoga or Pilates program.

Watch the “slow weight creep”

Mrs. Obama admitted to the “slow weight creep” of menopause. As she wasn’t able to maintain the intensity, she wasn’t burning the calories that she used to. And so had to be mindful of her intake. “I have to be more mindful, not obsessive, but more mindful,” she said.

The Mayo Clinic agrees with Michelle Obama’s assessment: “Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.”

Now’s the time to improve your balance too

The Mayo Clinic also recommends working on your balance to improve stability and prevent falls. “Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.” Please note, though, that while tai chi improves balance over time, the improvement is cumulative. Tai Chi practice over a period of time will help your balance. The simple exercises found in the Week of Core-Centered Balance Moves can start helping you in just a couple of minutes a day.

Never stop

I’ve known many people who view retirement and aging as an excuse to quit their exercise programs. But, now is the time to get fit and strong and live our best lives – actually do the things we worked for, for all those years. Listen to your body. If you’re feeling good and things don’t hurt, your exercise intensity after menopause does not have to decrease. Take the time your body needs to recover, but don’t stop.

Manage stress to boost your immunity

A big part of healthy aging has to be managing stress. As we get older, our immune system doesn’t work as well as it used to. Along with our senses of balance, hearing and eyesight. It turns out that stress plays a big part in compromising our immunity. We don’t need added pressures on our immune system, so it’s even more important to manage our stress as we get older. And it stands to reason that if we can manage our stress, we boost our immunity.

Stress affects immune system aging

Recently, a large study researched how stress affects the premature aging of the immune system. Almost 6 thousand people age 50 and up were surveyed about stress in their lives – the questions involved family, job, finances and social discrimination issues. Scientists also measure their T-cell levels. T-cells, or lymphocytes, protect against bacteria, viruses, cancer and other harmful cells that promote age-related harmful conditions (like osteoporosis, heart disease and Alzheimer’s disease).

“The researchers concluded that chronic stress, stressful life events and higher lifetime exposure to social stressors may contribute to accelerating immune aging.”

Molly Ireland, nurse practitioner at Aurora Health Center, says that while everyone experiences stress, the ways that we manage it can reduce its negative effects. I identified ways to reduce stress some time ago, and some are recapped here.

Manage stress to boost your immunity

So, how can we manage stress to boost our immunity?

Exercise plays a big part in how I manage stress. — You know how I manage stress – exercise plays a big part.

First off – make sure you prioritize you. Eat well and get plenty of sleep. And when you “eat well,” make sure you get plenty of vegetables and fruit, cut down on processed carbohydrates and sugars, and eat as much protein as you need. Eat more fiber and less fat, according to Ireland.

If your doctor wants you to lose weight, take this recommendation to heart. Being at a healthy weight will boost your immune system too.

Exercise. Yes. Your doctor thinks it’s a great idea, too. Here’s how to start: https://fitness-over-50.com/2021/07/how-do-you-start-to-exercise/

Take time for you. Pursue hobbies you love. Sometimes, just being alone can help you manage your stress. But see friends and family too, because social interaction is important.

Break goals down into smaller, more manageable chunks so you don’t feel overwhelmed.

Get help when you need it.

Live Longer with Balance

What would you say if someone told you that you could live longer by doing something simple for two minutes a day? There’s a new study by the British Journal of Sports Medicine that indicates that we can live longer if we can balance on one foot for at least 10 seconds. Live longer with balance. Seems like a no-brainer.

Years balancing

I’ve written for years about balance. My interview with Kathleen Cameron, Senior Director of the Center for Healthy Aging, part of the National Council on Aging (ncoa.org), about balance, falls, and health as we age was back in 2017. I learned about the importance of balance after a fall which injured my knees and triggered hip bursitis a few years ago. Balance in everyone deteriorates after 50, but as I’ve discovered, we can actually improve our balance. Most people don’t know that their balance gets worse over time until it’s too late, and they suffer a fall.

Longevity correlates to fitness level

According to the study, “the inability to balance on one foot is associated with an 84 percent higher risk of death over the next seven years.” The study indicates that those able to balance had less history of heart disease, high blood pressure, diabetes, high cholesterol and obesity. The study also contends that people who are able to balance on one foot for 10 seconds are stronger and more fit. Also, people who can balance might be more agile and move more than people who can’t balance.

Dr. Lakshpaul Chauhan, geriatric medicine physician at Aurora Sinai Medical Center, says that lack of physical activity can be linked to weakness and frailty. Dr Chauhan encourages seniors to take action now.

Healthy aging upward spiral

Instead of a downward spiral, the ability to balance may lead to an upward spiral: you can balance on one foot, so you want to test yourself and balance more.

This leads to wanting to go for walks with the dog or a partner. You can balance longer, so what else can you do?

Those walks may inspire you to do more for your fitness like learning to dance.

You’re feeling stronger so you pick up that set of weights that you saw on sale.

You have more energy from all that exercise so you get the ingredients to cook that meal that looked so good in the magazine you looked at.

And before you know it, you may have lost a couple of pounds, you’re sleeping better and are feeling great.

All of which leads to a longer, healthier life. Healthy aging knows no bounds.

Be active without back pain

We all strive for healthy aging, and that includes a healthy back. But so many of us are plagued with back pain as we get older. At the grocery store I see people who I think are about my age hunched over their cart and taking very slow steps, possibly because they’re in so much pain. And I see heartbreaking posts from friends on social media who are forced to cancel fun plans because of their back pain. For me, back pain comes and goes – and fortunately it’s mostly gone these days. So, how can we be active without back pain?

Bend the right way

We all know to not use our backs when we lift heavy objects. Bend your knees, squat and pick it up. Use the strength in your thighs, not your back. Keep your back straight when you lift. And when something is absolutely too heavy to lift, ask for help. I know that’s hard…

Suck it in!

Healthy aging involves a strong core. And that helps you to Be active without back pain. — The side plank – yet another plank variation – helps you get a strong core so you can be active without back pain.

I’ve been saying to tighten your core quite a bit these days. But, it’s the safest way to carry something. And when you’re straightening up from a squat or a crouch, suck it in. It really helps. Having a strong core leads to a strong back! I’ve been making an effort to focus more on my core for the last couple of years and have (knock on wood!) experienced hardly any back pain lately. I used to be the poster child for having a heating pad on my lower back. And that would be real torture this summer with the heat and humidity we’ve had. My hip bursitis would combine with sciatica in years past and it was so painful that I could hardly move.

Equalize the load

If you carry a heavy shoulder bag, you could be contributing to your back pain. Switch sides every once in a while, or use a backpack. (I’ve tried to carry my bag on my right shoulder but it just feels wrong.)

Healthy mind leads to a healthy back

The experts at Advocate Aurora Health say that a healthy mind also leads to a healthy back. When people with an optimistic outlook get back pain, they tend to feel better sooner. “A positive mental attitude can help in handling back pain so that you bounce back fast and don’t let it turn into a chronic condition. Meditation can reduce stress and muscle tightness.” While it may not seem possible to achieve a positive outlook when you have back pain, there are things you can do to become more optimistic. And even a short guided meditation (like the “Garden Walk Guided Meditation” that you can download) will help reduce stress.

A healthy back for healthy aging

Living life pain-free is certainly the goal for those of us over 50. And while most people under 50 probably don’t think of back pain, they should probably pay attention to ways to maintain a healthy back too. Just keep a few things in mind: suck it in, and be careful how you lift and carry things.

How to motivate yourself to exercise

You know you should exercise (for your healthy aging if no other reason) but can’t find your motivation. You’ve changed into your workout clothes and everything, but you’re still not feeling inspired. Sound familiar? You’re getting frustrated because you feel like you should know what to do, but just can’t get to it. Or you’re at the gym and are bored just looking at the row of treadmills. You’re at that motivation crossroads. You can exercise and feel great – improve your mindset and increase your endorphins, or not exercise and feel guilty that you didn’t. Here’s how to motivate yourself to exercise.

Are you bored with the prospect?

Motivate yourself to exercise with different moves.

Business motivation expert Art Markman, PhD, professor of psychology and marketing at the University of Texas, has identified three reasons you may be procrastinating. The first may be that you fear boredom. Like dreading that time on the treadmill because you’re afraid you’ll be bored out of your mind. I dislike running too, but get on that treadmill twice a week like clockwork.

Dr. Markman advocates a little distraction when you’re tackling boring tasks. I plug in my earphones and listen to an audiobook. Not a business book, but one with lots of action to take my mind off the running. Not even a steamy romance would help you motivate yourself to exercise. Nope – it’s got to have lots of action! That keeps my legs pumping.

Or do you think exercise is too difficult?

The second reason Dr. Markman says we might be procrastinating is because we could dread dealing with complex tasks. Exercise does not have to be complex. In fact, exercise should be the easiest thing in the world so that we will do it. If an exercise is too difficult – like a complex step pattern, for instance, practice it again so that you can do it without stumbling. Or find a different workout that’s not as complex. At a gym, for an in-person class, ask your instructor if she teaches a more basic class.

When you’re working out at home, try a modification for the complex exercise. If you’re not strong enough, you’ll get there. When choreography is hard, rewind and practice the sequence again. You’ll get there. If the music is good, and you like the instructor, you’ll motivate yourself to exercise. As I always say, “There’s always a modification.”

Or perhaps you don’t know where to start?

The third reason your motivation to exercise may be lacking is because you don’t know where to start, or you feel that it’s beyond you. Know this: there’s an exercise for everyone. If you can move any part of your body, you can exercise it. As a beginner, suffering from chronic conditions, or recovering from an injury, if you can’t be on your feet for an extended period, there are chair exercises. If you can’t run, then walk, as I said earlier. Do arm circles if you can raise your arms.

So, you can move and walk and even run – but if you don’t know what to do, do what you feel like doing. Like to dance? Put some music on. If you want something more structured, take a half hour and search YouTube for “beginner strength exercises for seniors,” as an example. I do a combination of aerobics and strength, which mixes moves up nicely. Search for that if it sounds appealing. As you’re doing your search, note down the instructors and programs that look interesting.

Then, make a date with yourself a few times a week and go exercise. Look forward to that date as a way to figure out how you want to work out for the next few weeks. Keep that date. And reassess. Did you enjoy the workout? Did you wish it was longer? Shorter? Harder? Did you like the instructor’s style? If you look forward to spending time with your favorite exercise instructor, or if you like the music used, it will be easier to motivate yourself to exercise.

Get happier!

Are you stuck in a dark rut?

All too often we find ourselves doing the same things – day after day. Repeating the same tasks and not finding happiness in them. If we don’t have happiness and joy in our lives, we have no motivation to maintain a healthy lifestyle. When we’re not happy, our fitness suffers.

Can we dig ourselves out?

So, how can we lift ourselves up and find the joy again? Even when we are doing the same things day after day, we can be happy!

Permission for happiness!

The first step is to tell ourselves that we can be happy. The mere act of giving ourselves permission sometimes makes it true. Try writing down the three biggest factors that made you the person you like today. They could be life-changing moments, like a big presentation or a job change. Keep that list prominent so that you can look at it every day and remember that you’re a person to be proud of!

Change the scenery

Another method is to change the scenery. I’m not talking about a tropical vacation (although that would be nice). Go for a walk. Change your route to work. Sometimes just looking at something different changes your perspective to a more positive one.

Re-energize!

Take a nap. Have a healthy snack. Refuel and re-energize! When your stomach is full of good stuff and you’ve had a good night’s sleep, you feel more positive.

Acknowledge the downsides

Be aware of the negative aspects of a task. That will motivate you to take action and turn those negatives into positives. Your brain will be more nimble trying to turn things around.

Get another opinion

Talk to someone. Things may not be as bleak as they seem to you. Sometimes we’re too close to a situation to look at it objectively. And don’t always consult someone who has the same beliefs as you do. They may see what you consider bleak situations the same way.

Stress can be good!

Channel your stress into a positive outcome. If you’re anxious about something, try to determine the real reason for the anxiety so that you can take action. Taking action is a positive step and leads to a brighter outlook.

So the next time you feel yourself going to that deep, dark place, try these tips and aim for the sunshine!

What, exactly, is fitness?

Fitness means something different to everyone, I think. It could be that what I think of as being “fit” looks like a total slug to someone else, or a workout maniac to a different person.

I think that being fit means being able to do the things you want to do. I want to run around and play in the backyard with my dogs, so if I’m able to do that, I’m fit. Step it up a notch – I want to compete with my dog in agility, so I run on the treadmill a couple of times a week in addition to other workouts. If I can do that, I’ll consider myself fit.

And when I’m working at the shop, I need to be able to demonstrate products to customers, and that means being on my feet. And when we get in a new product, I need to be able to work with our dogs who model them – and sometimes that means getting down on the ground to keep a puppy’s attention! (Like baby Booker, in his very first modelling gig!)

I want to travel and be able to see the sights on foot. That’s a different level of fitness than seeing the sights from a tour bus. But, some level of fitness is still required to be able to fly to that destination and get on the tour bus. I want to take long hikes and really see the countryside in places I visit. That requires, again, a stepped-up level of fitness. Perhaps one day I’ll visit my cousin in Scotland. And another cousin in New Zealand!

And I want to be able to eat delicious destination foods wherever I travel. If I’m hiking, I figure I can afford the calories!

But, mostly, I just want to be able to be comfortable. I want to not be in pain, and I know that I need to be active for my knees and hips to not hurt. I need to be at a healthy weight, too, for my joints to be healthy. And I want to do the things that I want to do, without even having to think about whether or not I can do them!

What does fitness mean to you?

Got sleep?

We all know that sleep is important for our health and fitness. And we don’t get enough of the right kind of sleep. We have trouble falling asleep. We have trouble staying asleep. And then we have trouble getting back to sleep. Lack of sleep affects our health. We’re sluggish, don’t move as much, eat more. Our productivity is diminished.

About sleep

There are three phases of sleep: light, deep and REM (rapid eye movement). We usually start with light sleep and move to deep sleep. Then it’s back to light sleep and REM, when we dream.

The cycle

Deep sleep happens most during the first part of the night usually, and is very hard to wake from. You’ll spend about a quarter of your night in deep sleep and a quarter in REM, which is easy to emerge from.

Deep sleep helps you feel rested

You can survive on just light sleep and REM, but deep sleep is the phase that helps you feel most rested. It’s what we crave from spa treatments and pills

Pills won’t do it!

But we can’t rely on pills to take us into deep sleep. Too often when we wake from a medicated sleep we feel foggy.

Try a cave!

If you want real deep sleep, turn off all your lights. Make your bedroom a cave.

Meditation works too! If you’re new to meditation and have heard of its benefits, try guided meditation – send me a message and I’ll email you one of the short guided meditations I’ve created in mp3 format. They’re restful and soothing (and free). Just the thing to help you sleep!