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Middle-Aged Self Care

Middle-Aged Self Care. Be Kind. Unwind.

My Middle-Aged Survival Guide:

The Power of Self-Care for Aging Endurance Athletes

Welcome to a paradigm-shifting discussion on the art of aging gracefully. I was inspired to write this article because of my own 50-year journey. In addition to that, I have collaborated with countless professionals over those years. Middle-Aged self care is powerful for the aging endurance athlete.

So grab your favorite beverage, sit back, and give yourself a few minutes of “me time”. It will be well worth it.

1: Middle-Aged Self Care Definition For Active Folks

Self-care has become a buzzword in recent years, often associated with indulgent spa treatments and exotic retreats. However, for those of us in the prime of our lives, self-care takes on a deeper meaning. It becomes a non-negotiable ritual that nourishes our bodies, minds, and souls, enabling us to excel in our active pursuits. This happens not through expensive lavish retreats, but through daily habits. We can also include a slightly “new way” of doing what we have always done. Add to those concepts that maybe, just maybe, adding some new skills will help. My wife Carla, (PT and Health & Wellness Coach) says Entering this time in our lives we need to think about doing things differently, and this doesn’t look the same for everyone. We need to check ourselves at the door of middle age before we enter to see what our opinions and beliefs are about it and whether they are actually true…”  You don’t know where you are going until you know where you are at, so a good honest self-reflection and open discussion can be very helpful.

2: The Physical Reservoir: Optimal Nutrition & Strength

As middle-aged athletes, we understand the importance of maintaining a strong physical reservoir to keep training. Self-care, in this realm, revolves around intelligent nutrition and strategic training choices. By mastering these pillars, we can unlock the fountain of youth and prolong our active years and continue to thrive.

A reality of aging is the increase in inflammation. This can have an affect everything in our body and cause a host of ailments and unwanted symptoms.  Learning how to minimize inflammation can help us take control of it. Some ways include rest, recovery, stress reduction, and smart training choices. Beyond that we can gain knowledge on what foods increase your inflammation.

Another reality of aging is sarcopenia, the loss of muscle mass due to aging.  We know that staying strong and keeping muscle mass is an integral part of the fountain of youth, but it doesn’t get easier to do that as we age especially for our peri-menopausal teammates. I witness firsthand the commitment my wife has to not only maintain her strength and mobility but improve it as she manages the hormonal & physical changes she is going through. I have a whole new respect for what the women in my life manage throughout their lives…RESPECT!

As for all of us, men and women, remember that how we did things in the past may not work for us now and a MUST is the incorporation of strength and power training!

3: Where Is Your Head At?

While physical strength is vital, nurturing our mental well-being holds equal importance. Middle-aged individuals often face an avalanche of responsibilities and stressors. Kids are growing, parents are dying, bodies are changing, marriages are stagnating…no wonder we have the term “Mid-life crisis.”

Incorporating mindfulness practices like meditation into your daily routines becomes paramount. Cultivating a resilient mind allows you to overcome challenges, enhance your focus, handle stressors, and achieve greater success in all areas of life.

4: Harnessing the Healing Power of Rest and Recovery

In our relentless pursuit of greatness, we sometimes forget the unparalleled power of rest and recovery. Middle-aged individuals with active lifestyles must understand that rest is not an option anymore, it is a necessity. Prioritizing quality sleep, adequate physical recovery, relaxation, and downtime rejuvenate our bodies and minds in so many ways, enabling us to tackle life’s demands with renewed vigor and getting us ready for another workout.

Remember what you did in the past may not be what you need to do now. Maybe running 7 days per week and not strength training was doable in your 20s and 30s, but not now.

5: Your Social Health: Cultivating Relationships and Community

Self-care extends beyond our individual well-being; it encompasses the art of nurturing relationships and building or being a part of a supportive community. Engaging with like-minded individuals, participating in group activities, and fostering meaningful connections contribute to our emotional well-being and overall health.

Enriching relationships are vital to our health. Just do some research on the “blue zones”. These 5 areas of the world are where you will find the happiest, healthiest, long-living people on earth. There is so much to learn from the elders in these areas and one of the strong common threads in all 5 Blue Zones is the social connections they maintain and nourish. They know it truly “takes a village”.

6: The Art of Saying “No”

Do you find yourself juggling a myriad of commitments? To truly embrace self-care, we must master the art of saying “no.” Setting boundaries and managing our time effectively becomes essential in curating a life that honors our well-being. By decluttering our schedules, we create space for self-care activities that replenish and invigorate us. Let the days of the super-busy schedules being worn as a badge of honor be behind you, enjoy some me time now!


Remember to prioritize the one person who fuels all of your endeavors: YOU! By integrating self-care practices into your daily routines, you will embark on this middle-aged journey toward optimal health, vitality, and fulfillment. You are the curator of your own well-being, so embrace self-care with open arms, nurturing the physical, mental, emotional, and social aspects of your life, as you continue to do the things you love.

Don’t forget, your relationship with activity may look a bit different then it did in the past, but that is OK! Stay active, stay vibrant, stay connected (not on-line), and never forget the true power of self-care.


Michael Silva Run Tri Bike Magazine Contributor

Michael Silva is the creator of RUNstrong®.  He is a physical therapist, exercise physiologist, and certified strength and conditioning specialist who has been training and creating exercise programs for people of all levels since 1994, and has been an orthopedic, sports medicine physical therapist since 1999. Much of his career has been in rehabilitating and preventing injuries in the distance running world.   Michael’s expertise has made him a sought-after clinician, consultant, guest speaker, and writer in the distance-running world throughout the USA.  Some of his elite running clients include: Molly Huddle, Emily Sisson, Johnny Gregorek, and more…