Why Massage Should Play a Regular Role in the Lives of Active Adults
If you’re a stranger to massage or think it’s just for a vacation treat, think again! Massage is a key recovery tool for active athletes of all ages, including people over 50 who work out regularly or run, play tennis, garden or participate in any kind of physical activity.
It’s one of many tools fitness professionals can use to help you at any time with body aches, inflammation, muscle tightness and more. And after a particular stress or injury, massage can speed up healing and get you back to feeling better.
“It has to be part of your self-care, especially as we are actively aging,” says Jackie, a trainer in her 50s. “Regular massages are great for keeping us moving optimally.”
Indeed, massage is on the maintenance menu for many people over 50 who stay in shape. They don’t wait till something happens. They use massage as prevention and regular self-care.
“It’s always so easy to put yourself on the back burner,” adds Remy, also over 50, who stretches daily, gets a massage weekly, and sees the chiropractor once a month. “It should be part of a health-oriented lifestyle for body and mind.”
Variety of styles
Various forms of massage have been practiced throughout the ages. Some focus on relaxation. Some focus on helping athletic people recover and perform better. Any licensed massage therapist can help determine the proper therapy, depending on what you want (even if it’s just relaxing – because there’s nothing wrong with that).
- Swedish – Gentle, full-body. Nice introduction. Releases knotted muscles.
- Deep-tissue – More intense but not painful. Good for injury, chronic problems, tight muscles.
- Sports – Treats stress from repetitive motion, like those involved in sports.
- Reflexology – Gentle to firm application on pressure points in feet, hands and ears.
- Chair – If you’re in a hurry or haven’t had a massage before. Focuses on the neck, shoulders and upper back.
All of them help stimulate blood flow, soften hard tissue, stimulate the nervous system, and improve immunity.
Massage also gives us better sleep, which is essential for physical healing and mental health. It can even help with arthritis.
Touch alone reduces stress and helps us feel good. Everyone needs that, at any age!
‘Particular value’ for active agers
In the U.S., about 9 million people over 55 get a massage each year, according to the American Massage Therapy Association. (I couldn’t find Canadian stats). The main reason? “Pain relief, soreness/stiffness and recovery from injury.”
The group says, “While integrating massage therapy into a health and wellness plan is useful for all ages, it holds particular value in the growing (over-50) population.”
Michael has learned this first-hand.
“I have a massage therapist I see once per week,” he says. “The massage includes a significant amount of stretching complimented with a deep tissue massage. At 64 this greatly enhances my flexibility, balance and keeps me prepared for my challenging exercise routine.”
And he can still get a massage on vacation.
- Talk to us about massage therapy, chiropractic treatment, stretching and other ways to stay healthy while you’re staying active. We can make refer you to some excellent professionals!
BEST Protein Pancakes
Traditional pancakes are filled with refined carbs and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear.
However, this simple, wholesome, protein-packed pancake recipe is the exception. Carbs and sugars from flour and sugar are reduced while replacing them with protein from cottage cheese, protein powder and eggs. This means that you’ll be fueling your results in a seriously delicious way by enjoying a plate of these tasty pancakes!
It’s a pancake that you’re able to enjoy without guilt.
What you need
- ½ cup vanilla protein powder
- ½ cup old fashioned oats
- ½ teaspoon baking soda
- ¼ teaspoon sea salt
- 1 teaspoon liquid Stevia
- 4 eggs
- 1 cup cottage cheese
- ½ cup unsweetened coconut milk (or any milk)
- 1 tablespoon coconut oil
- Preheat your pancake griddle or large skillet over medium-high heat.
- Combine all of the ingredients in a food processor. Pulse to combine until smooth.
- Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.
- Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a 1⁄4 cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side.
- Serve with fresh fruit and a drizzle of pure maple syrup.
One serving equals 88 calories, 4g fat, 206mg sodium, 3g carbohydrate, 0g fibre, 1g sugar and 11g protein.