There are so many benefits of massage for everyone, and, particularly as we age, we need to think about giving our bodies and joints a bit more care than in our younger years. It’s not just about looking after our bodies. We also need to do things to improve our well-being and ensure we are caring for our minds and happiness as well.

Everyone Can Benefit from Self-Massage

In a perfect world, we would all go for a massage once a week and feel fantastic, but, unfortunately this is often not possible. There are alternatives though and, while it’s not quite as relaxing to give yourself a massage, it can still be extremely beneficial.

Even if you just allow yourself 10 minutes to massage out your shoulders or arms and hands it can significantly decrease pain, improve mobility, mood and overall well-being.

For those that experience pain in their joints or headache type pain a small amount of massage to the area each day can help increase circulation and relax tension in these areas.

There are a few ways you can apply massage to yourself, including the following 3, which I use frequently.

Using Hands and Forearms

You can use your hands and forearms to massage areas such as your hands, arms, legs, feet, face and neck.

Apply a small amount of oil to your hands or forearms and massage into the area you want to target. For example, on your arms, you can use your opposite hand to massage up the muscles to your elbow.

Use your thumbs, especially, to move across the muscle fibres and break up any adhesions. Pick up the muscle fibres between your thumb and fingers (like a pinching action) and massage the muscle this way. If you prefer a deeper pressure, make a fist and use your flattened knuckle area to apply the pressure.

If you have painful joints in your hands, using them to massage is probably not the best option as this could worsen the pain. In this case, use your forearm and move down the opposite forearm both front and back and use your elbow as you would your thumb.

You can even massage into the palm area gently, using circular motions with your elbow. The same techniques can be used on your legs and feet. Use your forearms for the larger areas such as the thigh.

To ease neck tension, gently apply pressure with your fingers in the ditch along your spine. Run your fingers up the neck into the back of the head. There is often a lot of tension held in the muscles at the top of the neck which cause headaches. It is important not to massage directly on the spine or the side of the neck where you may hit nerves.

Massage Aids

For harder to reach places such as your back and shoulders, unless you are a contortionist, there is no way you will be able to self-massage these with your hands.

This is where massage aids come into play. These are also really helpful for those suffering from ailments such as arthritis, when using your hands might not be an option. Using aids, you can easily lie on the floor, use them up against a wall or apply directly to the area and roll with your opposite hand.

Using a simple item, like a tennis ball, is often sufficient, but, personally, I like something a little firmer – like a spiky massage ball.

Stand against a wall with the ball between the wall and your back or shoulders. Roll gently across or up and down the wall moving the ball where you want to massage. If you feel any areas that feel particularly tight or painful you can pause on these with the ball and hold for a few seconds then release. You can even do the tops of your arms and chest once you get the hang of using the ball.

Foam rollers can be used in a similar way to cover broader areas. Rollers are great for self-massaging into the hips and leg areas. Be sure to start off with a softer type roller as the harder they are it can be a little painful. But, this also depends on how much pressure you apply down onto the roller.

I have heard of people utilizing their pool noodles for this type of activity. You can see some of the types of actions that can be performed on a roller here.

Stretching and Heat

Whilst this isn’t technical a “massage,” stretching can do wonders when it comes to releasing built up tension. It is also very helpful in reinforcing relaxation, post massage, as well as, helping you to de-stress.

Always ensure stretching is done within your limits (a slight stretch with no pain) and in a controlled way. NO bouncing!

After massaging, make sure to gently stretch the area and hold for at least 30 seconds (repeat at least 3 times). You can then apply some heat, such as a wheat bag, or hot towel compress, to the area. The other option for applying heat is to stand under the hot shower for a few minutes and let the running water give you a massage.

There are many reasons to believe that massage can assist in greatly improving your happiness too! For starters, reducing pain in your muscles and joints is bound to make you feel happier.

Applied regularly (even by yourself), you are helping to improve your circulation, both to the muscles and to the skin, which along with the application of oils, can help improve the appearance of the skin.

Finally, the feeling of touch and warmth help to release endorphins from the brain and many studies have shown that regular massage significantly improves mood and reduces stress and anxiety.

Have you applied self-massage? How has it helped and how did it make you feel? Please join the conversation.

Core and abs are two words that get thrown around more than reality show drama. They are, in fact, different. Here are three things to know:

• Exercising one does not necessarily engage the other.
• Nothing “automatically” strengthens your core (not even sitting on a fitness ball).
• People can be rotten to the core, and no exercise can fix that.

Let’s start with the first point.

Abs or Core, or Both

Much online clickbait (Get 6-Pack Abs Overnight!) focuses on abs because it’s the aesthetic part of the torso. It’s the part you present to the world when your shirt lifts up as you reach to stow your luggage in an overhead compartment.

The core, on the other hand, is a multi-faceted set of over 20 muscles that lies beneath the surface of the abs. The main core muscle, called the transverse abdominis (TA), wraps itself around your midsection like built-in Spanx.

The various muscles attach to your lower back (which is why a weak core contributes to back pain) and basically connect your ribcage to your upper body and your pelvis to your lower body.

Your core literally holds together your upper and lower body.

In other words, don’t leave home without it.

It not only protects your spinal column but stabilizes your entire body. It’s why it’s referred to as the “powerhouse” in Pilates. Everything relies on it.

Some pretty heavy stuff, no?

But unlike your abs, no one sees your core. People won’t come up to you and say, “Hey, your core is looking mighty fine.” (And if they do, call the police.)

Did you know your pelvic floor, the muscle you work when you do Kegels, is also part of your core? Yes, the action of contracting that muscle as if you’re trying to stop a urine flow is one of the primary core muscles exercises.

In fact, your pee-stopping muscle must be engaged to properly activate your core.

Who knew?

Automatic Fitness? Umm, No

This brings me to the fitness ball myth and other ways we think we automatically engage our core. “Oh, I’ll just sit on a fitness ball and work my core all day!”

No, you won’t.

Because here’s the thing: It takes a conscious awareness and purpose to kick in those core muscles. It’s not something that happens on its own.

Typically, you start out with all good intentions sitting up straight on the ball, using your core muscles to keep you upright.

So far so good.

After about 30 minutes this starts getting old, especially if you are doing work-related tasks or other activities that take your mind off of your oh-so-perfect posture.

As the day wears on your back gets tired. Before you know it, you’re rounding your spine and hunching over your desk like Quasimodo on his way to the bell tower.

This is nothing against fitness balls, which have tons of great uses. And it’s not totally a waste if you bought a fitness ball for this purpose. Just use it judiciously.

For example, if you like to use a ball as a chair, alternate it with a traditional, supportive chair every 20 minutes or so. And make sure you’re sitting on it with your feet flat on the floor and your back straight.

The Exercises That Do It

Finally, we get to the big question: What really works, then?

Your best approach is to use a mix of ab and core exercises to keep your midsection strong and ready for what life throws at it. In the end, it’s not so important to know which exercises work the specific muscles. Just include a variety and use this KEY tip below.

Before you begin any abdominal or core exercise, engage your core muscles. The easiest way is by imagining your little grandchild is about to tickle you. That pulling in of those muscles? That’s your core.

Hold that thought and then perform the exercise.

Here are a few of the best ab and core-activating exercises, and a link to a special free PDF that demonstrates these and more in a bonus I created just for Sixty and Me readers, below.

Planks

Planks are usually safe (always check with your doc, of course) even for those with back pain because they do not involve flexion – the action involved in curling up as in a crunch.

Bird Dogs

Another type of exercise that also works well is bird dogs. They are usually safe for everyone (kneel on something soft if you have achy knees like me) and involve balance, which we all need more of as we flip those calendar pages.

Bicycle

Doing the bicycle works your upper and lower abs as well as obliques. It was rated the best overall ab exercise by the American Council On Exercise (ACE).

Do these exercises three times a week and you’re off to a good start.

CLICK HERE to download your special BONUS, 5-Day Ab and Core Challenge.

Which core exercises do YOU like to do? Will you try a new one this week? Let’s chat!

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor to get specific medical advice for your situation.

Few trends have captured the imagination of soon-to-be retirees with as much force as downsizing. In fact, if you read most retirement blogs or books, downsizing feels like it is almost a prerequisite to moving into the next phase of your life. The truth, as I have found by managing a community of 500,000 recent retirees, is more complicated. 

Why Has Downsizing Become Such a Hot Topic for Older Adults?

On the surface, the concept of downsizing makes a lot of sense. After all, by this stage in our lives, most of us have acquired more than enough “stuff.” With our kids (hopefully) building their own lives, our homes may feel a little empty and the boxes in our garages a little too full.

“Enough is enough,” we finally say to ourselves as we set out to simplify our lives. In my case, my downsizing journey ended with me sitting at the airport on my way to Switzerland with 8 suitcases holding all of my earthly possessions, but, that’s another story.

On the whole, downsizing is a positive process, but, after talking with hundreds of people in their 50s and 60s, I can’t help but think that it is only half of the story. In fact, if done recklessly, downsizing can actually hurt more than it helps.

In order to truly set ourselves up for success in our retirement years, we need to find the right balance between downsizing and upsizing in retirement. We need to rightsize.

The Downside to Downsizing

Downsizing is an emotional, challenging and surprisingly addictive process. It involves sorting through your material possessions, facing your best and worst memories and getting back to basics.

Unfortunately, because it is so difficult to let go of our past, most of us end up gritting our teeth and powering through the process. In doing so, we see simplification as an end goal and judge our success on how small a house we can move into, how empty our closets are and how many books we have donated.

The truth is that having fewer things won’t make you happy… unless you are able to use the mental and physical space that you create to support your passions and priorities.

This is why I believe that “rightsizing” is a better perspective to apply to the problem of organizing our lives in the years leading up to and during retirement.

How is Rightsizing Different Than Downsizing?

When you ask recent retirees whether they have downsized their lives in the last few years, a surprisingly high percentage (maybe 30-40%) say that they have actually upsized. Perhaps they have moved into bigger homes. Or maybe they have finally invested in a new boat, car or similarly expensive toy. In many cases, they look at the downsizing process as an unnecessary fad.

This, for me, is where the concept of rightsizing comes in. It is the golden mean between downsizing and upsizing.

Rightsizing is all about making your external world match your inner goals, ambitions and passions. It is about downsizing in some parts of your life so that you have the physical space, mental freedom and financial resources to upsize other aspects of your life.

One couple might decide to move to a smaller apartment so that they can afford to buy a small cabin in the mountains in which to spend the long summer days.

Another couple might decide that selling their cars and condo in the city would allow them to fund their dream of owning a micro-farm with chickens and pigs.

One person might decide to sell all of their non-essential possessions in order to create a fund for traveling across the U.S. by bus every year.

Another person might clear out the garage in order to set up a small painting studio that she was dreaming off since she was a young woman.

The point here is that downsizing for downsizing’s sake won’t make you happy. Making room for your passions will.

How to Start Your Rightsizing Journey – Questions to Ask Yourself

So, how can you avoid all of the downsizing pressure that retirement blogs push your way? How can you rightsize your life instead of downsizing or upsizing? Here are a few questions that you can ask yourself to get started.

How do you spend your day when you are at home? Are there rooms that you never go into? Are there items (an old piano, a set of skis or boxes of dusty books that never get touched)?

What are your most valuable (in terms of money) physical assets? Do you plan on using them as you move into retirement? For example, could you walk or ride a bike instead of driving your car?

What do you love about your home? What do you wish was different?

What dreams have you had in the back of your mind for decades? Could downsizing your home, selling unwanted possessions or saving money by reducing monthly payments help you to make your dreams a reality?

Is the physical clutter in your home preventing you from using your space for your passions? Could your garage be cleaned and converted into a photography dark room? Is your attic the perfect place to start your soap making empire?

What do you wish you had more space to do, inside or outside? Is your current house too big, too small or just right for your future needs?

Could restructuring your home environment help you to make a little extra money? For example, instead of moving to a smaller home, would it make sense for you to refurbish one of your bedrooms or build a little granny flat in the garden to rent out on Airbnb?

These questions are obviously just a starting point. The main point here is that “downsizing” and “upsizing” are empty goals. They make the process the point… and, that’s not the point!

Instead, when it comes to our physical possessions, our goal should be to create an environment that supports our goals. This means minimizing our unnecessary costs so that we can invest in our passions. It means creating mental space so that we can focus on what makes us happy.

Do you plan on downsizing, upsizing or rightsizing before or during retirement? What are your goals for the decades ahead? Let’s have a conversation!