Reclaiming Your Life: The Healing Power of Exercise After Narcissistic Abuse

Exercise plays a vital role in keeping you youthful, both physically and emotionally, especially after experiencing narcissistic abuse. Physically, regular exercise can help maintain muscle mass, increase bone density, and boost metabolism, addressing some of the physical manifestations of aging that survivors may be particularly conscious of. But exercise goes beyond the physical realm; it also rejuvenates the mind and spirit. The release of endorphins during physical activity can elevate mood and reduce stress. Setting and achieving fitness goals can rebuild self-esteem, giving a sense of accomplishment and empowerment, vital for reclaiming a youthful sense of self and breaking free from the emotional chains of abuse. By embracing exercise as a tool for healing and growth, you can find the strength, both within and without, to retain your youthful vitality and move forward into a brighter future.

Best Workout for Women Over 40

Reaching the age of 40 is a milestone that often prompts reflection on our relationships, health and fitness. The fountain of youth may remain elusive, but the good news is that you can still achieve age-defying beauty and vitality through the right health and exercise regime.

Section 1: The Importance of Exercise for Women Over 40

The importance of exercise for women over 40 cannot be overstated, particularly for those who have experienced narcissistic abuse. At this stage of life, maintaining physical and emotional well-being becomes a paramount concern. Physically, exercise helps combat the natural decline in muscle mass and bone density, often accelerated by the effects of abuse. Strength training and resistance exercises, in particular, offer a powerful defense against these age-related changes, simultaneously improving self-esteem and self-worth. The emotional benefits are equally profound, as exercise releases endorphins, contributing to improved mood and stress management—crucial for survivors rebuilding their sense of self and seeking a more youthful, confident future. By prioritizing exercise, women over 40 can embrace a holistic approach to their well-being, not only preserving their physical vitality but also fostering emotional resilience after the harrowing experiences of narcissistic abuse.

Before delving into the specifics of the best workout for women over 40, it’s crucial to understand why exercise is essential at this stage of life.

1.1. Maintaining Muscle Mass

As women age, they naturally lose muscle mass. This can lead to decreased metabolism and an increased risk of weight gain. Strength training can counteract this loss and help maintain a healthy body composition.

1.2. Bone Health

Osteoporosis becomes a concern for many women after 40. Resistance training can increase bone density, reducing the risk of fractures and maintaining overall bone health.

1.3. Boosting Metabolism

A well-rounded workout routine can boost your metabolism, helping you maintain a healthy weight and energy levels.

1.4. Mood and Stress Management

Exercise releases endorphins, which can improve mood and reduce stress. This is especially important as women who have experienced narcissistic abuse often juggle multiple responsibilities and stresses in their 40s.

Section 2: How to Start Exercising after 40

If you’re new to exercise or getting back into it after a hiatus, it’s essential to start gradually and make it a sustainable habit.

2.1. Mindset

Before beginning you will need to get used to the idea in your mind first. Visualise what exercise will feel like for you. What does exercise look like for you.

2.2. Set Realistic Goals

Start with achievable goals, such as just getting out of the house. If it’s the gym, make it a goal to actually just go. As you get used to the idea increase the goal to a 30 minute workout, then increase your exercises and then the time you exercise for. Your fitness will begin to improve and then you can gradually increase the intensity and duration of your workouts.

2.3. Find Exercise Activities You Enjoy

Choose exercises and activities that you genuinely enjoy. This increases the likelihood of sticking with your workout routine over the long term.

Section 3: How to Start Working Out

Now, let’s get into the specifics of the best workout for women over 40, with a focus on strength training and resistance exercises.

3.1. Strength Training for Women Over 40

Strength training is one of the most effective ways to combat muscle loss, improve bone density and boost metabolism. Here’s how to begin:

Beginner Strength Training Routine:

Bodyweight Exercises: Start with bodyweight exercises like squats, push-ups and planks. Aim for 2-3 sets of 10-12 repetitions.

Resistance Bands: Invest in a set of resistance bands for added resistance during exercises like leg lifts and bicep curls.

Dumbbells: As you progress, consider incorporating dumbbells into your routine for exercises like lunges and shoulder presses.

Frequency: Aim for 2-3 strength training sessions per week, allowing your muscles time to recover between workouts.

Section 4: The Best Exercise for Women Over 40

While there isn’t a one-size-fits-all answer to the best exercise for women over 40, there are several effective options to consider:

4.1. Yoga

Yoga combines strength, flexibility, and mindfulness. It’s an excellent choice for women over 40 as it helps improve balance, reduce stress, and enhance overall well-being.

4.2. Swimming

Swimming is a low-impact, full-body workout that is gentle on the joints. It improves cardiovascular fitness, tones muscles, and promotes relaxation.

4.3. High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of high-intensity exercise followed by brief periods of rest. These workouts can help boost metabolism and improve cardiovascular health.

4.4. Walking

Don’t underestimate the power of a brisk daily walk. It’s an accessible and effective way to improve cardiovascular fitness and maintain an active lifestyle.

Section 5: Staying Safe and Injury-Free

Safety should always be a top priority, especially as you age and your body may be more prone to injury. Here are some tips for staying safe during your workouts:

5.1. Warm-Up and Cool Down and Wear proper Footwear

Always start with a warm-up to prepare your muscles and finish with a cool-down to help your body recover. Stretching is crucial to maintain flexibility.

5.2. Listen to Your Body

Pay attention to any pain or discomfort during exercise. If something doesn’t feel right, stop immediately and seek guidance if necessary. There will be some pain and discomfort as your body gets used to the workout. It should not be excruciating.

5.3. Proper Nutrition

A balanced diet rich in nutrients is essential to support your exercise routine and overall health. Consult a registered dietitian for personalized advice.

Section 6: Staying Consistent

Consistency is the key to long-term success with any workout routine. Here are some strategies to help you stay on track:

6.1. Schedule Your Workouts

Block out specific times in your calendar for exercise, treating them as non-negotiable appointments.

6.2. Find an Accountability Partner

Working out with a friend or hiring a personal trainer can provide accountability and motivation.

6.3. Track Your Progress

Keep a workout journal to monitor your progress and celebrate your achievements along the way.

To conclude:

Healing from the emotional scars of narcissistic abuse is a challenging journey that demands attention to both physical and emotional well-being. Exercise is a remarkable tool in this process, offering a path towards and inner strength. By addressing the physical manifestations of aging and nurturing emotional resilience, exercise provides you, the survivor, with a holistic approach to recovery. The mind-body connection forged through exercise not only preserves physical vitality but also self-esteem, helping you break free from the emotional chains of abuse. By embracing exercise as a means of healing and growth, you can regain control, rebuild self-esteem, and reclaim your life with a newfound sense of confidence and vitality.

Muscle mass, bone health and metabolism are the core or ‘good knees’. If you want to stave off osteoporosis and other ager related aliments paying attention to these areas will do you great. I slipped down about 5 steps at home and for a while my left knee was sore and wouldn’t bend like it used to. After going to the gym the joint began to heal and I got my ‘good knees’ back. The same for my left shoulder joint. Covid left me with very little movement during the daytime. My joint was very stiff. After excursive I can bend my arm as far back as the bone will allow.

Mindset, real goals, enjoyable exercise will get your motivation off to a good start. I was never keen on exercise. I couldn’t think of anything worse than going to the gym. I knew I liked walking and that’s because I love outside. Before deciding on the gym membership, I started walking every day, and seeing the emotional and physical benefits I was excited to join the gym in the winter after thinking about it for over a year.

Strength training like squats, planks and push-u are hard. I don’t do these. I find no joy in a squat! What I will do is a great many sets of leg presses or leg curls, seated rows and lateral pulls on the gym machines and captain chair leg raises. No squats and I still find that gym has helped my physical appearance and my brain function. 5 days a week, because it was fun.

There are many excises to consider. The advice I can give is to ‘move’. Walking, cycling, swimming, hiking are enjoyable for me. Find something you enjoy and it won’t feel so taxing.

Wearing the proper footwear is crucial. Failure to wear proper footwear can result in injury. I remember wearing my converse for a 40 minute walk on the treadmill. Having done this quite a few times before I thought nothing of it. Until, the next day the instep of both feet were in so much pain I didn’t want to stand. It took a while to heal. Needless to say, I always use suitable footwear to exercise in now.

You are less likely to injure yourself if you pay close attention you will know when to push through and when to rest. Occasionally, my thighs hurt, there are times when exercising on top of the slight pain will correct the discomfort. There are also times when I recognise that to do additional exercise will tear a muscle. You will know when to stop, if you trust yourself.

Showing up at the gym is the key. My consistency is going very early. I do this consistently. Sometimes it easy, sometimes it not. At least I went. A poor work out is better than no workout.