10 Easy Tips to Jump-Start Your Midlife Self-Care, Part 2
The content in this article is intended for general educational purposes only. Please consult with your doctor regarding your personal health situation.
Without further ado, here is the continuation of Part 1 of “10 Easy Tips to Jump-Start Your Midlife Self-Care”:
6. Dance to the Music
Let’s be real - music is just woven into our Gen X DNA. So, why not add some movement to your favorite tunes? Power ballad, hard rock, pop, jazz….whatever floats your boat. Make joy with your feet and just move. Dancing is a fantastic way to improve your cardiovascular health and strengthen muscles.
In addition, dancing is a powerful tool in our brain health arsenal. It engages multiple regions of the brain, including those involved in coordination, rhythm, and motor control. Dancing also helps develop new neuronal connections in regions involved in executive function and long-term memory.
So, whether you’re moonwalking in your living room or jamming away doing housework, get yourself moving and those endorphins hopping! You’ll make your brain happy.
7. Wear Something You Love
When you’re always on the go, it’s tempting to throw on the first clean thing you find (or, in my case, whatever doesn’t need ironing). But did you know there’s actual science supporting the notion that what you wear impacts how you feel?
Enclothed cognition refers to the psychological effect that clothing can have on a person’s emotions, thoughts, and behaviors. The concept suggests that the clothes we wear influence our mood and how we see ourselves, which in turn impacts how we act. So it’s true that consciously choosing to wear something that makes you happy can boost your morale (plus, it’s a great way to express your unique personality and style.)
The first step is figuring out what you own and then prioritizing your favs into easy-to-find spots. A friend recently spent hours tearing apart his entire closet to find his favorite shirt. We’ve all been there, right? By reorganizing your closet and then taking a little time to plan your outfit beforehand, you can look and feel your best, stress-free.
8. Practice Gentle Stretching
How things change. Remember being able to run sprints without a second thought? A while back, I pulled a muscle just by standing in place! (No joke, it really happened.)
Moving all your joints in a gentle range of motion every morning can help loosen all stiff muscles and joints. Or, if you’re short on time, try these stretches that focus on some key joints:
Neck Stretches
Sit up straight. Tilt your head to one side, and hold for 15 seconds. Repeat on the other side.
Look down, hold for 15 seconds, then look up, hold for 15 seconds
Shoulder Rolls
Sit up straight. Roll your shoulders slowly forward for 30 seconds, then reverse the direction and roll them backward for 30 seconds.
Wrist and Finger Stretches
Extend your arm forward, palm up. Gently pull back on the fingers with the opposite hand and hold for 15 seconds. Switch arms and repeat.
Then, open and close your fingers repeatedly for 30 seconds.
Spinal Twist
While seated, place your right hand on your left knee and gently twist your torso to the left, looking over your left shoulder. Hold for 15 seconds, then switch sides.
Ankle Circles
While seated, extend one leg out. Rotate your ankle clockwise for 15 seconds, then counterclockwise for 15 seconds. Switch legs and repeat.
Start slowly and then build up to 2-3 reps as tolerated.
Remember to listen to your body and stop if you have any pain or discomfort.
9. Unplug for 30-Minutes
Newspapers. Casey Kasem’s Top 40. The weekly TV Guide. Blockbuster video. The old ways of accessing news and entertainment are now just nostalgic memories, replaced by 24/7 access. Cell phones, computers, and other smart devices have become so much a part of our everyday milieu that it’s hard to imagine life without them.
While easy access to digital screens can help keep us better informed and connected, there are also downsides. Digital screens can cause eye strain and musculoskeletal pain from poor posture. The short wavelength light that digital screens emit can negatively impact sleep. There is also a growing mental health impact, such as cognitive overload and depression. Digital addiction can become a significant issue. In one study, for example, 45% of British men reported anxiety if they couldn't connect to their social media accounts.
Unplugging for just 30 minutes a day is a small investment with significant returns. It's an opportunity to recharge your mind, refresh your spirit, and step off the digital hamster wheel. Make those 30 minutes your reward. Read a book, call a friend, take a walk, have a real family meal.
Instead of scrolling through all the fights on social media, consider taking this opportunity to rest and recharge at the end of a long day. You might be amazed by how much more energized and connected you feel.
10. Set a Bedtime
If you are one of the 100 million Americans who report not getting enough sleep -half of whom have an actual sleep disorder-you understand how much that can impact your quality of life.
While tackling sleep issues can be a challenge, there are some easy steps you can try. For example, sticking to a regular bedtime can help regulate your body’s internal clock (also known as your circadian rhythm.) It can also reduce stress and anxiety by giving the mind structure and the ability to process emotions while resting.
Regular sleep also helps ensure you get enough restorative sleep, which is important for mental clarity and memory retention. The brain’s glymphatic system (a set of channels formed by astroglial brain cells) becomes more active at night. Among its functions, the glymphatic system clears out oxidative byproducts that can accumulate in the brain daily. It also removes harmful proteins such as beta-amyloid and tau, which are associated with neurodegenerative diseases like Alzheimer’s.
There will always be one more chapter, a last project to finish, or another episode to watch. But for the sake of your health, consider committing to a regular bedtime and sticking with it (yes, that means weekends, too.) That TV show will still be there tomorrow; odds are, you’ll enjoy it even more when you’re not half asleep.
A Few Last Words
Waiting for the perfect time to focus on ourselves is tempting. But, as we all know, something always puts a dent in our best-laid plans. Then we think, “I’ll do it when things calm down,” but that day never comes.
Instead, decide today to incorporate one easy self-care practice into your routine. Just one. Walking the dog an extra 10 minutes or doing a few minutes of breathing exercises might not seem like much. But over time, even small steps can add up to significant health benefits.
Best of luck on your wellness journey!
Do you have some easy self-care practices? Your fellow Gen Xers would love to hear about them! Drop a comment below: