Day 18/40 Women's health and fitness challenge: let us talk injury as we age

❤️Back in high school, I slid into home plate and hurt my knee (I was safe!). Little did I know that 25 years later, I'd still be dealing with this pain. Since my 20s, I've been in and out of physical therapy for this injury. I've tried chiropractic treatments, massages—you name it. The pain comes and goes; it's not constant. I've run multiple marathons with this injury without any issues. However, now in my 40s, the pain is more frequent and intense. I've stopped running, thinking it would help, and it has, but I miss it! I sometimes miss high-impact cardio and am not ready to quit altogether. That's why when I did a HIIT workout today using the trampoline, it was such a great experience without any pain! Sometimes, I just need to get my heart rate up and sweat it out—stress seems to vanish, and I feel so refreshed! I wrapped it up with a 30-minute sauna session and a cold water splash, and the day couldn't have been better!

If you have joint issues, I recommend trying some of your cardio workouts on the trampoline—start slow because you need to work on balance a bit, but that's why it's so great; it engages your core throughout the workout! WOOHOO! Let me know your thoughts on trying this; maybe I'll make a workout video for you on it.

🩵FAITH:

As a middle-aged woman navigating life's complexities, remember that 2 Thessalonians 3:16 offers you profound encouragement: "Now may the Lord of peace himself give you peace at all times in every way." This verse reminds you that amidst the demands of work, family, and personal aspirations, you can pause and invite God's peace into your heart. You are never alone; His presence brings strength and comfort in challenging moments. Embrace this peace as a daily affirmation, allowing it to transform your outlook and empower you. As you experience this tranquility, consider how you can share it with others, inspiring those around you with your wisdom and grace. Trust that God's peace is always available to guide you through every season of life.

❤️FITNESS:

For middle-aged women, maintaining mental health is crucial due to hormonal changes, life transitions, and societal pressures. This stage often brings challenges like menopause, empty nesting, and caring for aging parents, which can heighten anxiety and depression. Regular physical activity serves as an effective solution, as it releases endorphins that alleviate stress and elevate mood. Additionally, exercise promotes social interactions through group activities, aids in preventing cognitive decline, and boosts self-esteem by encouraging a positive body image. By integrating exercise into their routines, middle-aged women can enhance their overall well-being, build resilience, and improve their quality of life, emphasizing the equal significance of mental and physical health.

❤️FOOD:

I wanted to discuss something really important as we age: preserving muscle. We often hear about how our bodies change over time, and one significant change is the gradual loss of muscle mass, which can begin as early as our 30s. This is where protein-rich foods become essential!

Consuming enough protein is vital because it helps maintain and even build muscle mass. Our muscles require protein to recover and grow stronger, especially if we remain active. It’s not just about looking toned; maintaining muscle is crucial for our overall health. Muscle strength supports our balance, mobility, and even our metabolism.

As we get older, hormonal changes might also affect our muscle mass. However, by focusing on protein-rich foods—such as lean meats, fish, eggs, dairy, legumes, and nuts—we can counteract these changes and keep our bodies strong. Additionally, a healthy diet can increase our energy levels and enhance our mood, making daily activities easier and more enjoyable.

So, let’s make it a priority to include more protein in our meals. It’s not just about looking good; it’s about feeling good and staying active as we age. Our bodies will appreciate it!

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Together, we can age well,

Addie