The father of my children used to playfully copycat my mom, a scrappy 4'11" Japanese woman who would exclaim Yokkorasho! with gusto whenever she exerted physical effort, like getting up from a chair. Now, as a midlifer--though not Japanese and with a more substantial frame--he Yokkorasho!s unironically as he propels himself from the sofa. He assures me it's quite effective.
When I catch up with friends, we share our latest health updates (who knew turning 50 meant so many screenings and tests?) and reminisce about our all-night dance-stravaganzas in 6" platform stilettos, wondering how we did it. I can still get my boogie on, but now it's in cute sneakers with orthotic inserts and preferably before sunset. I still got it--as long as it's before 10pm.
What Does It Mean When We Say My Body Is Falling Apart?
As we enter midlife, many of us notice that activities we once took for granted now require more effort and longer recovery times. So if you find yourself asking why do I feel like my body is falling apart, here are some reasons why:
Achey and Stiff Joints
You might notice more stiffness or pain in your joints, especially after sitting for long periods or after a workout.
Loss of Spryness and Nimbleness
Moving around doesn't feel as effortless as it used to; you might feel less coordinated or struggle more with balance.
Slower Recovery
It takes longer to bounce back after physical activity, whether it's a workout or a weekend of gardening.
Injuries Take Longer to Heal
Those minor injuries that used to disappear in days might now linger for weeks.
Fatigue
Even after a full night's sleep, you might still feel tired, relying on that second (or fifth!) cup of coffee to get through the day.
Strength Loss
Activities that once felt effortless, like opening jars or getting up from the sofa, now require noticeable effort.
Feeling More Fragile and Cautious
You may feel less inclined to take even modest risks with physical activities, worried about potential injuries.
Declining Cardiovascular and Metabolic Health
You may have learned that you have increased blood pressure and/or high blood sugar.
Why Did All These Things Get Harder After 50?
These physical changes often become more noticeable and accelerated around age 50 due to several factors:
Decreases in Muscle Mass
Starting as early as our mid-30s, we begin to lose muscle mass, which is essential for maintaining strength and metabolic health.
Bone Density Loss
Bone density can take a significant hit during and after the menopausal transition, making bones more fragile and prone to fractures.
Strength and Power Decline
Your ability to generate strength and power diminishes, which affects everything from lifting groceries to preventing falls.
Slower Recovery
As we age, our bodily tissues are breaking down faster and it also takes longer for our muscles, tendons, and ligaments to repair after exertion, making recovery a longer process.
Here's How You Can Put Your Body Back Together
Now that we've identified why it may feel like your body is falling apart, let's talk about what you can do about it. The good news is that it’s never too late to improve your fitness and overall well-being. Here are a few strategies to help you do that:
Prioritize Strength Training: Building muscle mass through strength training is crucial. Not only does it help combat muscle loss, but it also strengthens bones and joints, making everyday activities easier. [Learn more about the benefits of strength training for women over 50]
Supportive Nutrition: Focus on nourishing your body with high-quality foods, particularly those rich in protein, to support muscle repair and growth.
Intelligent Cardio: While excessive cardio can break down muscle tissue, incorporating more low-intensity activities (like walking or swimming) and less frequent high-intensity sessions can benefit heart health without causing undue strain.
Proper Rest and Recovery: Allow your body time to recover. Exercise provides a stimulus for change, but the magic happens during rest—this is when your body repairs and strengthens itself.
Ready to Stop Feeling Like Your Body is Falling Apart?
Hi, I’m Emiko Jaffe, Certified Personal Trainer and fellow woman over 50. If you’re ready to feel stronger and more vibrant and keep up with the activities and life you enjoy, I’m here to help. To learn more and to book your complimentary consultation, visit my website for virtual 1:1 personal training or in-person 1:1 personal training in Del Mar, CA.
If you found this article helpful, I encourage you to sign up for my newsletter to receive midlife fitness insights, tips, encouragement and offers straight to your inbox:
Comments