Today I am joined by Claire Nicolaou, an inspiring British lady who is not slowing down as she ages.

She has always been very active. She ran the NYC in 2011 as a way to celebrate her 40th birthday.

Today at the age of 52, she is still active but does weight training, yoga and hiking rather than running marathons.

She learned to play the guitar in her forties as a way to help her cognitive function. Today still works full-time and plays guitar as her side-hustle. She ensures that she factors in time for herself every day so that she maintains a good work-life balance.

She is an active volunteer. Age U.K. is where she devotes time to help elderly people to avoid loneliness and feelings of isolation.

She wants to age well and does things such as exercise, intermittent fasting, avoiding ultra-processed food and walking outside to reduce stress.

She counts her blessings and is much happier at the age of 52 than she was in her earlier years.

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Welcome to today’s episode, where we’re diving deep into something we all talk about—but don’t always practice: self-care. Since it's Mental Health Awareness Month, there’s no better time to reflect on why taking care of ourselves is not selfish, but essential.

Now, let’s be real. When you hear "self-care," what comes to mind? Maybe it’s treating yourself to a fancy latte, spending the weekend at a spa, or binging an entire season of your favorite show in one sitting. And sure, those things can be self-care, but that’s just scratching the surface.

Self-care isn’t just bubble baths and scented candles (though, hey, if those work for you, go for it!). It’s about the way we nurture our physical, mental, and emotional well-being. It’s about setting boundaries, resting when needed, fueling our bodies with good food, and—this one’s hard—giving ourselves permission to pause without guilt.

Yet, here’s the kicker: we do feel guilty. Especially women. Society has conditioned us to prioritize others—to be caretakers, nurturers, problem-solvers. And somewhere along the way, we started believing that taking care of ourselves was indulgent, not necessary. But let’s flip the script. If we’re running on empty, how can we possibly show up for the people who depend on us?

That classic airline rule—"put on your own oxygen mask first"—applies to life, not just flights. If we’re depleted, exhausted, and burned out, we’re no good to anyone. So today, we’re breaking down the science behind self-care, tackling the guilt, and—most importantly—giving you real strategies to prioritize yourself without apology.

I want you to walk away from this episode feeling empowered. I want you to recognize that self-care isn’t selfish—it’s survival.

Science proves that when you prioritize self-care, you’re actively improving your brain function, emotional stability, and even longevity.

So the next time you feel guilty for taking time for yourself, remind yourself: this isn’t indulgence—it’s fundamental to your well-being.

Personally, I try my best to be mindful and incorporate self-care when needed. For example, if I am having a tough day at work, I will try to find a few minutes to get up from my desk, stretch my legs and look out a window. I often get tension headaches from staring at my laptop for extended periods of time so I find that looking out the window help my eyes to relax, actually it helps my whole body relax.

And I do feel better when I eat healthy meals, sleep well and move my body daily with some exercise. Do I make this happen every day, nope, but I do my best and that’s all that matters.

What Is Self-Care and Why is It Important?

The Connection Between Self-Care and Mental Health | Psychology Today

Why is Self-Care Important? | SNHU

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Can we keep playing sports such as soccer and tennis as we age? Ultimately, staying active in sports is possible at any age—it’s all about making the right modifications to match your body's needs.

One of the most effective ways to maintain health, mobility, and independence as we age is strength training. Some of the benefits include:

1. Preserving and Building Muscle Mass

2. Strengthening Bones and Preventing Osteoporosis

3. Supporting Metabolism and Weight Management

4. Preventing Chronic Diseases: Heart Disease and Diabetes

5. Improving Balance, Coordination, and Mobility

6. Boosting Mental Health and Cognitive Function

7. Increasing Independence and Quality of Life

Starting in our 30s, muscle mass and bone density gradually decline, a process that accelerates in our 50s and beyond. This natural change, known as sarcopenia, contributes to frailty and reduced mobility. The good news? Strength training combats these effects, helping individuals stay strong and active while also protecting against chronic diseases.

Many assume resistance training is reserved for athletes or younger individuals, but research consistently proves that older adults benefit significantly from regular weightlifting exercises. The good news is that it's never too late to start lifting weights and building muscle.

Aging doesn’t mean slowing down—it means adapting. Staying active through modified sports and strength training leads to greater mobility, independence, and disease prevention. Whether you're adjusting your approach to soccer, refining your tennis skills, or picking up weights for the first time, movement remains the key to living life to the fullest.

Investing in strength training today is an investment in your future independence. The muscles you build now will support you in maintaining your ability to perform everyday tasks with ease—whether it’s carrying your own groceries, lifting a heavy suitcase, or picking up your grandchildren for a warm hug. Strong legs and a stable core mean you’ll navigate stairs confidently, and resilient upper-body strength ensures you can reach, lift, and move through life without relying on assistance. Aging is inevitable, but losing independence doesn’t have to be. By prioritizing strength training, you empower yourself to age actively, gracefully, and on your own terms.

Personally, I prefer exercises such as yoga, pilates and dance; however, I make time for strength training every week so that I can maintain my independence as I age. I feel like its a small price to pay now to ensure that I can fully enjoy my later life.

Stay strong, stay moving, and embrace the journey of aging with confidence!

Building Muscle Mass After 50

Weight lifting at older ages builds muscle and mobility - The Washington Post

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