Combat Middle-Age Decline

Are you scared that the onset of middle age is about to catch you out? Or maybe you already look in the mirror and see a dadbod staring back at you. Either way, these five simple ways to halt the physical signs that you’re no longer at the peak of your powers might just save you from the expense of a mid-life crisis, costly Porsche Boxster and all…

1) Stop shrinking

You probably already know that you’ll get shorter as you get older – but did you know the process starts as early as in your 30s?

According to research published in 1999, men can expect to lose an inch of height between their 30th and 70th birthdays, while women lose two. And then, as a septuagenarian, both men and women lose another inch.

To an extent, shrinking is natural: it reflects the daily downward pull of gravity on our upright bodies. However, the modern lifestyle amplifies gravity’s not inconsiderable force. By sitting at computers all day long, most of us forcibly compress our spines, flattening the discs that sit between each vertebra.

Assuming that you’re not yet ready to give up the day job, the best recourse against mid-life shrinkage is to learn some back decompression exercises. This might involve doing yoga, pilates, or the Alexander Technique.

Here are three example exercises that will give you an idea of what will help:

1. Stand upright against a wall, with your heels flush to the skirting board. Now raise your body up on your tiptoes and push your head gently back into the wall. Finally, try to lower your heels back to the ground, without lowering your head. It sounds impossible – but you’ll be surprised how much height your decompressed spine provides.
2. Stand upright in the middle of the room. Interlink the fingers of both hands on top of your head, palm facing upwards. Now stretch up on tiptoes while straightening your arms. Squeeze as much height out of your spine by trying to touch the ceiling with your palms for eight breaths. Finally, fall gently back to the ground. You should feel an immediate difference in your posture.
3. Position a BackBlock or similar apparatus (you might decide you can rig one up, DIY style, at home) under your bum and lie stretched out on the floor, with your arms flat above your head. This will help to open your lower back. After a short while, bring your knees to your chest, creating what is termed “positive disc pressure”. Hold it, return to lying flat, and repeat. The set of movements will help move the disc fluid around each vertebra, which will help the spine’s natural system to reboot, refreshed.

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