Show Notes:

Resources:

Exercise Resources:

• National Institute on Aging: Exercise and Physical Activity
• Arthritis Foundation: Exercise and Arthritis
• SilverSneakers: Fitness Programs for Seniors

Health Screening Guidelines:

• Centers for Disease Control and Prevention (CDC): Recommended Adult Immunization Schedule
• American Cancer Society: Cancer 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.

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

See you soon!

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

you're a regular, welcome back to another episode

of Aging with Grace and Style. The podcast where we

inspire women over 50 to embrace the next chapter of our

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

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

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

the fabulous milestones of 50, 60,

and beyond. As we grow older, our

health needs change. We might face new

challenges like managing chronic conditions,

finding ways to stay active with joint friendly

exercises, and ensuring that we keep up

with regular health screening. This episode is

dedicated to helping you navigate these

aspects of aging with practical advice and

tips.

Hey, friend. Ever feel like those old

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

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

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

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

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

of fun just for us, women over 50. So

grab your favorite beverage, turn up the volume, and

let's get started.

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

again. Another lecture about eating salads

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

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

Hey. I need this information

just as much as you might. I just want to

have a friendly chat or share some

practical tips and enjoy a encourage

Hatcher you to to take charge of your

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

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

older, chronic conditions like diabetes,

heart disease, arthritis, or high blood pressure

might become a part of our lives. These conditions

can significantly impact our

quality of life if not a properly.

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

conditions control us. We can take charge and

manage them like pros. Staying

active can also be

more challenging. Joint pain or mobility

issues might make it difficult to maintain

the same level of physical activity that we enjoyed in

our younger years. I went through this when

or before undergoing my hip replacement surgery.

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

wasn't mobile. All of that really was because

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

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

our overall health and well-being. Additionally,

regular health screenings and checkups become even more

important. Early detection of potential

health issues can make a significant difference in

treatment outcomes. Yes. It's easy

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

feeling relatively well. Now I can say

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

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

there. It's essential to to pay

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

One of the easiest and most effective things you can

do is to keep your eye on your numbers. That

means checking things such as blood pressure,

blood sugar, and other important health markers at

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

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

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

the best decisions for your care. Now

a it may feel like doctors

are dismissive of our concerns as we age,

but it's crucial to advocate for ourselves or

to have someone there to support us. This is

also something that we need to keep in mind for

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

this now myself with my mom.

Now let's break this down into 4

main areas with actionable advice and tips.

Those 4 areas are managing chronic conditions,

staying active with joint friendly exercises,

the importance of regular health screenings, and advocating for your

health. So starting with managing

chronic and, the first step in

managing chronic, any chronic and, is understanding

it. Educate yourself about your condition,

its symptoms, its treatment options. Speak with

your health care provider to to develop a a

plan tailored to your needs. Then there's

medication and treatment adherence. Now I know

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

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

the thing. Medications are there to help

us not to stress us out. It's essential

to take medications as prescribed and and to

follow your treatment plan. So find a

system that works for you. Maybe use a pillbox.

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

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

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

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

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

Grace. Or you can ask your pharmacist for tips,

but don't be afraid to ask questions about your

a, their potential side effects,

any concerns you have. Your doctor and

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

remember, skipping doses

or not following through with treatment can lead to

complications. Also

Style life Style changes can

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

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

but making small changes to your diet and exercise

routine can make a world of difference. This might

include quitting smoking

or reducing alcohol intake. For instance, if

you have diabetes, then monitoring your blood sugar levels

and eating a balanced diet is crucial.

Pay attention to your body. Listen to your

body and take note of any changes or new symptoms.

Early detection of issues can prevent

complications. Now let's talk

about staying active with what I'm calling

joint friendly exercises. As we

age, our joints might not be as flexible

or pain free as they want to work, But that

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

sedentary lifestyle. Movement helps

keep our joints flexible and our muscles

strong, whereas a sedentary lifestyle can lead

to stiffness, reduce mobility, and

increase risk of chronic diseases. I can tell you

when we talk about sedentary lifestyle. So when

I have sat at my desk for too long without actually

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

lord, I am so stiff. So I Hatcher to

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

blood flowing in those joints again so I can lubricate

them in order to get the mobility back.

Low impact activities like swimming,

cycling, and walking are an excellent way for

staying active without putting too much strain on your

joints. These exercises, they

help maintain cardiovascular health, they

improve your mood, and they increase overall

mobility. Also,

incorporating light strength training can help

maintain muscle mass and improve joint stability.

Using resistance bands or or light weights can be very

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

struggle with the strength training, part,

but I know it is so important to

do as we age. Flexibility and

balance exercises. So practices like yoga and

tai chi are great for improving flexibility

and balance, which in turn can help prevent

falls and injuries. They also and

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

benefit. Chair yoga is

good and adaptable for different mobility levels,

and it enhances flexibility and and relaxation.

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

And I do chair yoga exercises sometimes during the

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

my desk. Also, one that that we

may sometimes forget is resistance bands.

They strengthen muscles without heavy weights,

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

started. But whatever you do, start

slowly and gradually increase. I know

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

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

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

podcast. I do that a lot. And they

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

things at this Aging. And they said 3 exercises that

we should do daily are planks,

push a, and squats. What do you think?

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

exciting topic and that's checkups and screenings. But

trust me, they're important.

Think of checkups and screenings as

your car's regular maintenance. Now you

wouldn't skip on those oil changes and other

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

bodies, they deserve the same kind of attention.

Maybe create a schedule. So grab your calendar

and a pencil and and pencil in those

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

down dates for any recommended screenings, like

blood pressure checks, cholesterol tests, cancer screenings,

colonoscopies, vision, and hearing tests.

You you get my drift. Right? It might seem

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

Early detection can be a real lifesaver.

And then be prepared for your appointment. Jot down any

questions or concerns that you have. This way, you

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

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

don't be afraid to ask for clarification if you

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

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

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

informed, stay up to date on

recommended screenings and and health guidelines.

Talk to your doctor. Check out reputable websites

like the National Institute on Aging,

or even check with friends and family who may

have have gone through or are going through some of the

same conditions that you're dealing with. Girl,

you know, we're all in this together.

Lastly, we have to advocate for our

health and also the health of our loved ones.

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

questions during medical appointments. It's your right

to understand your health and your treatment options.

Consider bringing a family member or a friend to

an appointment with you for extra support. They can

help remember information and can ask additional questions.

And then keep record, maybe maintain a health journal

with notes from your doctor's visits or medication list

or any changes in your health. This can be a

valuable resource for both you and your health

care providers. And then Sass, be

persistent. If you feel your concerns

are not being taken seriously, don't hesitate

to seek a second opinion. Your health

is too important to be overlooked.

Now let's cover some practical tips that you

can start implementing to stay healthy. Number

1 is create a health management plan.

Work with your health care provider to create

a comprehensive health management plan.

This could include medication schedules,

dietary guidelines, and exercise routines tailored

to your needs. And then secondly, stay physically

active. Aim for, let's Sass, at

least 30 minutes of moderate exercise most days of the

week. The key is to find activities that

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

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

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

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

have to find different ways to fit it in. So

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

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

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

treadmill. But those are activities that I actually enjoy.

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

then it's not as grueling as I make it

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

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

number 3, monitor your health regularly. So

keep a health journal to track your symptoms, your

medication intake, and any changes in your condition.

This can be a valuable tool for both you and your

health care provider. 4, join a

support group. So connecting with others who

are dealing with similar health issues can

provide emotional support and practical advice.

Look for a local or maybe an online

support group where you can share experiences and

tips. And then 5, prioritize mental

health. Mental health is just as

important as physical health. As a matter of fact,

sometimes mental health can have an impact on your physical

health. Practice a, engage

in hobbies that you love, and stay connected with

friends and family. If you're feeling overwhelmed,

don't hesitate to seek professional help.

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

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

in the notes below. Remember that

staying healthy over 5060 and

beyond is about managing chronic conditions

as well as preventative care. We talked about

staying active with joint friendly exercise and the

importance of regular checkups and screenings. We

also a the power of advocating for yourself,

asking questions, and being persistent in seeking

information and care. It's about

taking control of your health and making choices

that enhance your quality of life. So this

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

So this week, I encourage you to take a

step towards better health. So whether it's

scheduling a checkup, starting a new exercise

routine, or joining a support group,

every step counts. Remember,

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

our age are living vibrant, healthy lives.

By taking charge of our health and making

informed decisions and and finding joy in each day,

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

is never too late to make positive changes. So

here's to health, happiness, and many more

years of adventure. Take care and keep moving forward.

See you next time.

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

inspired and ready to own your awesomeness. I love

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

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

extra inspiration. A quick rating and review

really helps too. Don't forget to subscribe so

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

going. Head over to poddot aging with

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Until next time, keep shining with grace,

style, and a whole lot of sass.