Exercising can leave us miserable sometimes. Right?
Can a little Post Workout Massage help us seniors out? You bet it can.
We’re retired now. We have lots more time to do so many things we have been wanting to do. Like get in better shape. Starting to exercise again may be one of those things. Right?
We got all excited about our exercise and the new slimmer stronger bodies we are imagining. Maybe we even join a gym.
THEN: We have that first workout. Felt pretty great. Right? Felt strong? Yeah! We’re gonna conquer the world now.…. Until about an hour later when our bodies start rebelling about getting up from our chairs.
And, the next day…. worse…. OMG (Oh my God!). We can’t remember when that bus hit us yesterday and left us feeling this way.
Sound about right?
Then, maybe we go to the gym twice more…. and then… we just forget about it. It hurt too much.
Have you started exercising yet? Is it torture the next day? Don’t worry. You’re going to learn how to make things a LOT more enjoyable for yourself (and your aching body).
Did you know that even just 10 minutes of post workout massage can greatly reduce the pain in those achy muscles?
Why take time for a post workout massage?
Simple. Getting a little massage after your workout has a lot of BENEFITS. A post-workout massage will:
1) Decrease inflammation and the associated pain
2) Increase our rate of recovery
3) Reduce Injuries
4) Increase flexibility and range of motion
5) Reduce stress and increase relaxation
6) Reduce muscle tension
7) Improve Blood Flow
8) Improve our mood
9) Improve sleep quality
10) Improve balance
11) Increase energy more quickly
And, for us seniors, that can be the difference between keeping fit and getting stronger, or, just giving up.
It is. And, you don’t need a professional masseuse to get these benefits.
The reason our muscles ache the next day after exercise (especially when we are just beginning to exercise again) is due to fatigue and the by products of exercise. Exercise by products like lactic acid. The achy condition is called “Delayed Onset Muscle Soreness” or DOMS.
Post Workout Massage can reduce DOMS and reduce inflammation. Even just 10 minutes or so is of great advantagw.
We’ve all had a massage or two (or maybe 200+) in our lives. And, we all know how good they feel. But, massage also has many physiological benefits post workout. It can help us recover faster and feel better after our workout sessions.
How does it do this?
Post Workout Massage helps flush out the irritating inflammation causing by-products of exercise much more quickly.
Also, Post Workout Massage increases blood circulation in our muscles. This brings more oxygen and nutrients to our muscles. These are the nutrients and oxygen which are required to rebuild our tired muscle cells and re-energize us.
Yes. All that from some simple muscle rubbing (massaging) after our workouts.
As we get older, we become more fragile. Remember being a kid, falling down, getting a bump or a scrape and jumping right back up to continue playing?
Even if we were crying and screaming, our mother’s kiss and some iodine usually got us right back outside to continue our fun.
It sure doesn’t work that way anymore. Right?
Inflexibility is one of the main causes of injury associated with seniors exercising. Post Workout Massage increases flexibility. Wherever you may be sore after exercise, try a little massage before you continue on with the rest of your day.
We couldn’t find it said any better than this:
“Massage therapy is a beneficial treatment for maintaining and improving flexibility and motion. By working on muscles, connective tissues, tendons, ligaments, and joints, regular massage can improve your flexibility and range of motion, keeping your joints more fluid and making them less injury prone.” reference: “Massage Therapy Improves Flexibility and Range of Motion”
Sometime the world just seems too fast and too demanding and we all seem to get a bit stressed out these days.
And, unfortunately, as we age the unpleasant and negative effects of stress and anxiety increase. We’re simply a bit more fragile than we were before.
Did you know that stress can also reduce and even negate the benefits of exercise?
Massage can reduce stress and increase relaxation.
Research has shown that massage can not only relax your muscles, it can increase the production of endorphins, your body’s natural “Feel good” chemicals. Dopamine and serotonin (more natural “feel good” stuff) are also released. These make stress of all kinds much easier to overcome. And, these natural “feel good” chemicals provide a feeling of calm relaxation.
Have you noticed that as we age our muscles become stiffer? They take a little more to get going and work as comfortably as they used to? This can make exercising a painful new adventure for us seniors.
Post Workout Massage can help keep our senior muscles softer and increase blood flow to them. This reduces pain. It also speeds up recovery and strength building. It increases our range of motion and balance.
We all know that exercising improves our blood flow. The increased circulation refreshes our entire body and makes us feel fresher. Right?
Did you know that massage also does this for us?
Our workouts may last 30 - 60 minutes. 3 - 5 times a week. There are a LOT of other hours where some more blood flow could do us a world of good.
Some relaxing post workout massage, even on the days we don’t exercise, helps our blood flow improve. It helps relieve soreness and aches. It refreshes our body and spirit. Even though we are not exercising on these days.
Massage not only feels good, it not only is relaxing, it not only increases our blood flow, it can improve our mood.
Massage releases serotonin in our brains. This is the one of the natural chemical you just read about which our brains secrete that puts us in a better mood.
How many times do we hear seniors (even ourselves) say we did not sleep well? And, we’re tired all day.
Lack of sleep is also serious because the resulting fatigue increases our possibility of falling.
One main reason for this poor sleep is lack of exercise. If our bodies don’t do some physical work most days, we don’t sleep well because the muscles are not really tired enough.
Remember working hard outside as a young person? Or, playing sports? We always slept well. Right? Our bodies were tired and in need of rest and repair.
As seniors, too many of us do very little physical work, we don’t exercise, or play physically. The most many of us do is walk back and forth to the refrigerator or the bathroom. Am I right?
Now, the catch to exercising is: After a workout our bodies have many more toxins and waste products to remove from our bloodstreams that were created by the exercising. These materials irritate our systems and can cause poor sleep.
Post Workout Massage can help eliminate a large amount of these toxins and waste products. This leaves your body feeling calmer and more comfortable.
Post Workout Massage, and a little massaging before bedtime, helps our bodies relax, reduce pain, and stay calm during the night for a deeper more peaceful sleep.
When our muscles are exercised and active, they function better and more quickly. Our nerves respond more rapidly. This is a great aid in keeping our balance and helping to prevent falls.
After a workout we usually feel refreshed, but also, a bit more tired. Maybe even much more tired. And, as seniors our recuperation is not as fast as it used to be in our 20s and 30s. This is why many seniors feel they are not able to exercise.
Exercise (in appropriate amounts) is good and necessary for everybody. When done properly, and in the right amount, exercising makes us feel good. But, exercise does consume energy that needs to be replaced.
A post workout massage can be just what you need to feel re-energized after your workout. A post workout massage can increase your energy. Even as little as 10 minutes of massaging can do the trick.
A post workout massage reduces inflammation and increases the production of mitochondria. Mitochondria serve as an energy source in the body’s cells.
Yes, there is one possible negative to post workout massage.
Unfortunately, massage costs can be high. We can’t all afford a private masseuse a couple of times a week.
THE GOOD NEWS: You don’t need to hire a massage professional.
If you can afford a professional massage after your workouts, God Bless you. Go for it! A professional massage is wonderful. And, a knowledgeable professional can be of great value.
If you’re like most of us, however, using a professional after your workout is just too expensive. Fortunately, it’s not necessary.
Did you know you can massage your arms and legs all by yourself. And, you don’t really need all kinds of special knowledge to do this. God and nature made it more simple: Rub what is sore and aching. That’s all you need to do.
If you really have no idea on how to massage, and, you’d like to learn a few techniques for a great massage experience, here’s more information about arm massage and a Great Short VIDEO for you: “Arm Massage”.
This Video also links to other short tutorials for massaging the rest of your body.
On this page you’ll also find links to short Video instruction for:
All these Videos are only about 20 seconds long. So, they are easy to learn right away.
Remember: You don’t need to learn every movement in the Videos. And, you don’t have to do the motions exactly to get great results.
But, by watching these Videos you’ll get a good idea on how to massage muscles all over your body in the most effective way.
And, you only need to do these massages for about 10 - 20 minutes all together.
Too many of us seniors give up on exercising very quickly because of the
muscle and joint pains that come afterward. Also, as senior citizens,
recovery and recuperation from exercise, physical work, and sports is
longer than when we were 20 or 30. Often twice as long.
This is where massage can really be a major gift. Even if we are doing it ourselves, getting massaged by a spouse, or a friend. And, massage will do us a lot more good than just popping some aspirin.
Massaging is an effective way
to reduce the painful after effects of your workouts
(especially when you are just starting to exercise again).
Massage can help you:
Remember: You don’t need to spend an hour on a massage table with a professional masseuse to get results. Even just 10 minutes of massage, by yourself or a friend, can speed up your recovery time. Yes, just 10 minutes!
Recovering more quickly helps you feel better faster. It can also help you get stronger and re-energized more quickly.
Post Workout Massage can help keep you wanting to continue your new exercise program.
Enjoy Your Massages! ~ William, Fiona, and Charlotte
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