Physical Exercise and Middle-Age

Getting older means stretching is no longer optional; it’s mandatory.  I find that's especially true before bed; I need to get a good stretch on my quads and hamstrings before I can fall asleep.  (I also have unhealthy cravings for sugary pastries, but we’ll save that for another day.)

During the day, I manage pretty well with a little Qi Gong and taking stretch breaks every hour or so.  In the warm weather, I like to go for longer walks outside.

For the most part, this keeps me pretty loose and pain-free.  I also get some gentle myofascial work from my chiropractor (Thank you, Dr. Cynthia Hey!)  and drink plenty of water.  I can hold an Asian squat, sit in half-lotus, and pretty easily get from floor to standing and back again several times a day.

I was doing 20 minutes of qi gong a day, but to save time, I’ve cut that down to a little over 5 minutes first thing in the morning, and I’m still getting great results.  Why is such a short exercise still effective?  Here’s how it works.

Our muscles are wrapped into bundles; nets of fiber called fascia.  When we’re immobile and dehydrated, these bundles stick together - making us stiff and in pain.  What they want to do is glide smoothly along each other's surfaces.  Regular, even gentle movements like yoga, stretching, and qi gong facilitate this movement.

The other mechanism at work is that our muscles aren’t just for movement; they also pump circulation for blood and lymph fluids.  Sure, we know the heart pumps blood, but so do our muscles.  Especially the lower ones, like in the calves.  They help pump the blood upward against the force of gravity.  For lymph fluids, even more so, as they don’t have a pump like the heart, they rely mainly on the skeletal muscles.

What I’m describing here, I would say, is a bare minimum for middle-aged adults.  Paired with an anti-inflammatory diet, like the Mediterranean diet, it should keep you relatively healthy.  You could always do more if you have loftier goals, or less if you’re just starting to get active.  The key here is slow and steady.  Gentle and consistent, and see where it takes you.

As I mentioned, at work I take short movement breaks (I start to feel it when it’s needed), and often work at a standing desk as well.  When time and weather permit, I find walks in nature both invigorating and relaxing.  For what fits your schedule, try to sprinkle in light activities you enjoy.  It’s good for the mind and the body.

For younger adults, kids, and athletes, their needs may not be the same, but they could learn a few of these healthy habits, as doing them will help sustain them in their later years.  Older adults should also consider activities with more social interactions, like joining a class or getting together with a friend for some light exercises.