Healthy Living After 50: Exercise, Screenings, and Self-Advocacy Tips

Show Notes:

Resources:

Exercise Resources:

Health Screening Guidelines:

Summary:

In this episode of “Aging with Grace and Style,” Valerie Hatcher dives into the pertinent topic of staying healthy over the age of 50. Valerie discusses the unique health needs and challenges faced by women as they age and offers practical tips and advice to navigate these changes. Key areas of focus include managing chronic conditions, engaging in joint-friendly exercises, maintaining regular health screenings, and advocating for personal health. Through her relatable insights and personal experiences, Valerie encourages listeners to take charge of their well-being to lead a vibrant and fulfilling life.

Timestamps:

00:00 Podcast for women over 50 embracing aging.

04:58 Monitor health numbers, advocate for proper care.

08:49 Listen to your body, stay active, prevent issues.

13:41 Stay informed, ask questions, prioritize your health.

16:51 Enjoy activities, include strength training, monitor health.

18:30 Take control of your health, make choices.

20:49 “Keep shining with grace, style, and sass.”

Key Takeaways:

  • Educate yourself about managing chronic conditions. Understand your symptoms, treatment options, and medication schedules to effectively take control of your health.
  • Incorporate joint-friendly exercises like swimming, cycling, and walking into your routine to stay active without straining your joints. Strength training with resistance bands or light weights can also be beneficial.
  • Stay on top of regular health screenings and appointments. Early detection of potential health issues can significantly improve treatment outcomes.
  • Advocate for your health by asking questions during medical appointments and keeping detailed records of your health. Don’t hesitate to seek a second opinion if you feel your concerns are not being addressed.
  • Prioritize mental health by engaging in activities you love and seeking support from friends, family, or professional help. Mental well-being is as crucial as physical health.

Let’s connect:

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 Have questions, comments or feedback? Email hello@agingwithgraceandstyle.com

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Stay tuned for more inspiring chats, tips, and stories about the midlife journey.

See you soon!

Transcript
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Well, hey there. If you're new, welcome. If

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you're a regular, welcome back to another episode

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of Aging with Grace and Style. The podcast where we

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inspire women over 50 to embrace the next chapter of our

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lives with confidence and grace. I'm Valerie, and

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touch, we're diving into a topic that's close to

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many of us, especially those of us who've reached

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the fabulous milestones of 50, 60,

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and beyond. As we grow older, our

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health needs change. We might face new

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challenges like managing chronic conditions,

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finding ways to stay active with joint friendly

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exercises, and ensuring that we keep up

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with regular health screening. This episode is

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dedicated to helping you navigate these

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aspects of aging with practical advice and

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tips.

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Hey, friend. Ever feel like those old

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fashioned ideas about aging just don't fit you? If you're

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ready to own this incredible chapter with grace, style, and a touch

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of sass, this is your space. Welcome to the aging

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with grace and style podcast. I'm Valerie Hatcher, and I'm

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here with empowering tips, inspiring stories, and a whole lot

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of fun just for us, women over 50. So

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grab your favorite beverage, turn up the volume, and

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let's get started.

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Now I know you might be thinking, oh, Lord, here we go

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again. Another lecture about eating salads

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and going to the gym. But fear not. I'm not

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here to tag or preach. Who am I to do that?

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Hey. I need this information

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just as much as you might. I just want to

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have a friendly chat or share some

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practical tips and enjoy a encourage

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Hatcher you to to take charge of your

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well-being. After all, age is just a number.

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Right? Now let's face with. As we get

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older, chronic conditions like diabetes,

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heart disease, arthritis, or high blood pressure

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might become a part of our lives. These conditions

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can significantly impact our

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quality of life if not a properly.

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But guess what? We don't have to let these

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conditions control us. We can take charge and

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manage them like pros. Staying

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active can also be

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more challenging. Joint pain or mobility

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issues might make it difficult to maintain

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the same level of physical activity that we enjoyed in

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our younger years. I went through this when

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or before undergoing my hip replacement surgery.

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It was really hard. There were I had joint pain. I

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wasn't mobile. All of that really was because

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I was sedentary. It hurt to move. It hurt when

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I didn't move, but staying active is crucial for

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our overall health and well-being. Additionally,

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regular health screenings and checkups become even more

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important. Early detection of potential

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health issues can make a significant difference in

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treatment outcomes. Yes. It's easy

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to let these appointments slip by, especially if we're

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feeling relatively well. Now I can say

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that I'm diligent in keeping my appointments. Now and

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you, I sometimes have to reschedule them, but I do get

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there. It's essential to to pay

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attention to our bodies and to follow doctor's orders.

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One of the easiest and most effective things you can

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do is to keep your eye on your numbers. That

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means checking things such as blood pressure,

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blood sugar, and other important health markers at

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home. It's like being your own health detective.

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And when you go to the doctor, then you can share these numbers. It

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helps them to understand what's going on and to make

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the best decisions for your care. Now

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a it may feel like doctors

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are dismissive of our concerns as we age,

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but it's crucial to advocate for ourselves or

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to have someone there to support us. This is

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also something that we need to keep in mind for

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our older family members. As a matter of fact, I'm going through

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this now myself with my mom.

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Now let's break this down into 4

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main areas with actionable advice and tips.

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Those 4 areas are managing chronic conditions,

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staying active with joint friendly exercises,

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the importance of regular health screenings, and advocating for your

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health. So starting with managing

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chronic and, the first step in

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managing chronic, any chronic and, is understanding

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it. Educate yourself about your condition,

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its symptoms, its treatment options. Speak with

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your health care provider to to develop a a

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plan tailored to your needs. Then there's

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medication and treatment adherence. Now I know

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those pill bottles can start to pile up. It's

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easy to forget which ones to take when, but here's

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the thing. Medications are there to help

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us not to stress us out. It's essential

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to take medications as prescribed and and to

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follow your treatment plan. So find a

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system that works for you. Maybe use a pillbox.

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You know, they have those that have the days of the week on them, or

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set reminders of your on your phone. After I had my

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hip replacement surgery, I found an app where I could put in

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there what medications I needed to take and how often I needed to

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take them, and it would remind me. It was actually really

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Grace. Or you can ask your pharmacist for tips,

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but don't be afraid to ask questions about your

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a, their potential side effects,

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any concerns you have. Your doctor and

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your pharmacist should be your allies on this health journey, And

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remember, skipping doses

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or not following through with treatment can lead to

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complications. Also

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Style life Style changes can

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have a big impact. Now I'm not a to tell you to give

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up all the foods you love or to run a marathon tomorrow,

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but making small changes to your diet and exercise

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routine can make a world of difference. This might

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include quitting smoking

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or reducing alcohol intake. For instance, if

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you have diabetes, then monitoring your blood sugar levels

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and eating a balanced diet is crucial.

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Pay attention to your body. Listen to your

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body and take note of any changes or new symptoms.

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Early detection of issues can prevent

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complications. Now let's talk

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about staying active with what I'm calling

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joint friendly exercises. As we

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age, our joints might not be as flexible

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or pain free as they want to work, But that

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doesn't mean that we have to resign ourselves to a

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sedentary lifestyle. Movement helps

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keep our joints flexible and our muscles

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strong, whereas a sedentary lifestyle can lead

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to stiffness, reduce mobility, and

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increase risk of chronic diseases. I can tell you

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when we talk about sedentary lifestyle. So when

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I have sat at my desk for too long without actually

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standing up to take a break, and when when I do stand up,

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lord, I am so stiff. So I Hatcher to

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move around and jiggle, and it seems like I get the

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blood flowing in those joints again so I can lubricate

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them in order to get the mobility back.

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Low impact activities like swimming,

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cycling, and walking are an excellent way for

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staying active without putting too much strain on your

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joints. These exercises, they

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help maintain cardiovascular health, they

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improve your mood, and they increase overall

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mobility. Also,

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incorporating light strength training can help

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maintain muscle mass and improve joint stability.

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Using resistance bands or or light weights can be very

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effective, And this is where I'll be a, I

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struggle with the strength training, part,

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but I know it is so important to

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do as we age. Flexibility and

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balance exercises. So practices like yoga and

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tai chi are great for improving flexibility

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and balance, which in turn can help prevent

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falls and injuries. They also and

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have a calming effect on the mind, which is an added

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benefit. Chair yoga is

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good and adaptable for different mobility levels,

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and it enhances flexibility and and relaxation.

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I use the Peloton app, but I know there are other apps out there.

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And I do chair yoga exercises sometimes during the

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day when I need a break from the monotony of sitting at

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my desk. Also, one that that we

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may sometimes forget is resistance bands.

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They strengthen muscles without heavy weights,

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which is ideal for home workouts or maybe if you're just getting

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started. But whatever you do, start

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slowly and gradually increase. I know

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it can be so tempting to just jump right in, but your

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joints, they'll thank you if you take it slow.

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Here's a side note. The other day, I was listening to a

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podcast. I do that a lot. And they

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said it was a podcast about, you know, fitness and those kind of

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things at this Aging. And they said 3 exercises that

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we should do daily are planks,

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push a, and squats. What do you think?

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Now let's talk about something that's not always the most

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exciting topic and that's checkups and screenings. But

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trust me, they're important.

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Think of checkups and screenings as

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your car's regular maintenance. Now you

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wouldn't skip on those oil changes and other

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services that are required when the light comes on. Right? Well, our

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bodies, they deserve the same kind of attention.

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Maybe create a schedule. So grab your calendar

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and a pencil and and pencil in those

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annual checkups. And then while you're at it, mark

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down dates for any recommended screenings, like

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blood pressure checks, cholesterol tests, cancer screenings,

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colonoscopies, vision, and hearing tests.

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You you get my drift. Right? It might seem

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like a lot, but trust me, it's worth it.

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Early detection can be a real lifesaver.

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And then be prepared for your appointment. Jot down any

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questions or concerns that you have. This way, you

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won't forget anything that's important when you're sitting in that

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examiner. And here's the Aging, don't forget a then

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don't be afraid to ask for clarification if you

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don't understand something that your doctor says. Remember,

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it's your health, and you have a right to be informed.

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Don't let them rush you out. Also, speaking of staying

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informed, stay up to date on

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recommended screenings and and health guidelines.

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Talk to your doctor. Check out reputable websites

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like the National Institute on Aging,

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or even check with friends and family who may

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have have gone through or are going through some of the

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same conditions that you're dealing with. Girl,

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you know, we're all in this together.

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Lastly, we have to advocate for our

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health and also the health of our loved ones.

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Don't be afraid to to voice your concerns and to ask

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questions during medical appointments. It's your right

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to understand your health and your treatment options.

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Consider bringing a family member or a friend to

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an appointment with you for extra support. They can

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help remember information and can ask additional questions.

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And then keep record, maybe maintain a health journal

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with notes from your doctor's visits or medication list

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or any changes in your health. This can be a

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valuable resource for both you and your health

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care providers. And then Sass, be

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persistent. If you feel your concerns

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are not being taken seriously, don't hesitate

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to seek a second opinion. Your health

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is too important to be overlooked.

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Now let's cover some practical tips that you

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can start implementing to stay healthy. Number

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1 is create a health management plan.

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Work with your health care provider to create

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a comprehensive health management plan.

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This could include medication schedules,

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dietary guidelines, and exercise routines tailored

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to your needs. And then secondly, stay physically

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active. Aim for, let's Sass, at

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least 30 minutes of moderate exercise most days of the

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week. The key is to find activities that

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you actually enjoy. So I told you I'm not

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I'm not thrilled about strength training, but I know it's important. So that

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couldn't be my only activity because I'm not gonna do it.

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I'm just gonna be honest. I'm not gonna do it regularly. So, therefore, I

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have to find different ways to fit it in. So

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I like boxing. So I go for my boxing workout. Well, the good thing

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is I can hit the bag, but then we do fit in strength Aging,

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or I might get on my bike and ride my bike or get on the

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treadmill. But those are activities that I actually enjoy.

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So, therefore, when I do have to fit in strength training,

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then it's not as grueling as I make it

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out to be. Because remember, the goal is just to keep moving

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in a way that makes your body feel good. And then

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number 3, monitor your health regularly. So

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keep a health journal to track your symptoms, your

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medication intake, and any changes in your condition.

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This can be a valuable tool for both you and your

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health care provider. 4, join a

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support group. So connecting with others who

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are dealing with similar health issues can

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provide emotional support and practical advice.

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Look for a local or maybe an online

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support group where you can share experiences and

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tips. And then 5, prioritize mental

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health. Mental health is just as

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important as physical health. As a matter of fact,

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sometimes mental health can have an impact on your physical

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health. Practice a, engage

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in hobbies that you love, and stay connected with

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friends and family. If you're feeling overwhelmed,

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don't hesitate to seek professional help.

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Well, my friend, we've covered a lot of ground today.

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By the way, I've added some resources and links

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in the notes below. Remember that

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staying healthy over 5060 and

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beyond is about managing chronic conditions

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as well as preventative care. We talked about

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staying active with joint friendly exercise and the

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importance of regular checkups and screenings. We

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also a the power of advocating for yourself,

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asking questions, and being persistent in seeking

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information and care. It's about

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taking control of your health and making choices

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that enhance your quality of life. So this

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week and I always have something that I want you to do during the week.

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So this week, I encourage you to take a

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step towards better health. So whether it's

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scheduling a checkup, starting a new exercise

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routine, or joining a support group,

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every step counts. Remember,

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you're not alone on this journey. A of people

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our age are living vibrant, healthy lives.

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By taking charge of our health and making

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informed decisions and and finding joy in each day,

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we can do the same. Your health is your wealth, and

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is never too late to make positive changes. So

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here's to health, happiness, and many more

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years of adventure. Take care and keep moving forward.

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See you next time.

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Thanks for hanging out with me today. I hope you're feeling

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inspired and ready to own your awesomeness. I love

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sharing this space with you. And if you of today's episode,

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do me a favor. Share it with a friend who could use some

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extra inspiration. A quick rating and review

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really helps too. Don't forget to subscribe so

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you never miss an episode. Let's keep this conversation

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going. Head over to poddot aging with

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grace and style.com to sign up for my newsletter.

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Until next time, keep shining with grace,

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style, and a whole lot of sass.

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