Five Easy Movement Practices for Mature Women, Age 40 and Above, which Provide Better Physical Relaxation Than a Professional Bodywork Session

Five Easy Movement Practices for Mature Women, Age 40 and Above, which Provide Better Physical Relaxation Than a Professional Bodywork Session

Start your day the right way, even after hitting 40! Olympic medalist and public health guru, Dotsie Bausch—founder of Switch4Good—swears by morning movement for staying on top of daily demands. Although waking up stiff is common, she offers gentle, low-impact exercises that work wonders on those morning aches.

"Roll out of bed and get moving," says Dotsie. "Let your body know: I prioritize my health, and I'm setting a strong, active tone for the day." The positive effects of this morning ritual are undeniably powerful.

As you venture into your 40s and beyond, aging might present challenges such as mobility issues, muscle loss, slow recovery time, joint stiffness, and low energy[1]. But don't worry, Dotsie equates movement to medicine! Morning exercise functions as an antidote, boosting your well-being with numerous benefits.

Based on her experience, Dotsie suggests adding these easy exercises to your morning routine:

Glute Bridges

These simple leg lifts rejuvenate the normally dormant glutes and protect the lower back[1].

1. Lie flat on your back with bent knees tucked under and feet hip-distance apart on the floor.
2. Press through your heels as you lift your hips toward the ceiling, creating a straight line from head to heels.
3. Tighten your buttocks at the top, then lower. Perform 8 to 10 reps or as advised by a healthcare professional.

Bird-Dog

Strengthen your core, improve coordination, and stabilize your spine with this killer move!

1. Adopt a tabletop position on your hands and knees.
2. Extend your left arm forward and right leg back, maintaining balance and square hips.
3. Hold the position for a moment before returning to all fours.
4. Repeat on the right side. Carry out 8 to 10 reps on each side or as advised by a healthcare professional.

Bodyweight Squats

These bad boys build lower-body strength, preserve bone density, and require minimal equipment!

1. Stand tall with feet shoulder-width apart, toes turned slightly out.
2. Push your hips back as you lower into a squat until your thighs are parallel to the floor.
3. Maintain an upright posture.
4. Push through your heels to rise back up.
5. Knock out 10 to 15 reps or as advised by a healthcare professional.

Standing Hip Circles

These moves improve hip mobility and balance, both crucial factors for joint health and injury prevention[1].

1. Stand tall, using a wall or chair for support if needed.
2. Raise one knee to hip level.
3. Slowly rotate that leg outward in a controlled manner.
4. Complete 5 to 10 circles in each direction on each leg.

Plank to Downward Dog

Stretch your hamstrings, calves, shoulders, and engage your core with this dynamic duo.

1. Assume a high plank position.
2. Push through your hands and press your hips back, transitioning into downward dog.
3. Hold the stretch, letting your back and legs feel the burn.
4. Easily flow back into your high plank position.
5. Repeat 5 to 8 times or as advised by a healthcare professional.

For even more incredible exercises to jumpstart your day, dive into the wisdom of Dotsie Bausch! Your body—and future self—will thank you.

Just remember, if you're unsure about any of these moves, consult a healthcare professional first, especially if you experience joint pain or other health concerns. Safety comes first!

Old age might bring challenges, but with the right attitude and a morning exercise routine tailored to your needs, you can still take on the world. Dotsie Bausch's gentle and accessible exercises are your ticket to feeling strong, empowered, and ready to conquer any obstacle that comes your way. Live your best life yet! Embrace the power of movement, and watch the amazing changes it brings to your health and well-being.

Sources:1. Enrichment Data

1. Embrace Dotsie Bausch's morning exercise routine, which includes glute bridges, bird-dog, bodyweight squats, standing hip circles, and plank to downward dog, to boost your well-being and combat the challenges of aging.
2. The benefits of morning exercise in your 40s and beyond are undeniable, as it acts as medicine, improving health, wellness, fitness, and mobility.
3. These exercises, such as glute bridges and bodyweight squats, are low-impact and designed to alleviate morning stiffness, reduce muscle loss, and speed up recovery time.
4. Engaging in a fitness-and-exercise routine tailored to your needs can help you maintain a strong and active lifestyle, preserving your health-and-wellness even in your later years.
5. To ensure safety, consult a healthcare professional before starting any new workout or exercise regime, particularly if you suffer from joint pain or other health concerns, as aging might present unique challenges.

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