The older we get, the more we need wise hands working us over, sensing our tight spots, stimulating blood flow, releasing our stress. Sixty minutes is never enough. I'm an expert in healthy lifestyles. I believe in moderation ... absolutely ... but not when it comes to something that is as splendid for your body and mind as massage. Like vegetables on your dinner plate, the more, the better.

I'm an absolute glutton for glute work. A mauled bun is a happy bun, I say, free of tension, less likely to trigger low back pain. Out, damned knot!

And isn't it one of the great pleasures of life when those healing hands sink into your upper back, slither down your spine, and release the pain, tightness and fear created by the latest jobs report?

In the best of all possible worlds, just now coming, massage therapy would be part of our regular maintenance routines, like having our teeth cleaned or cutting our hair.

Skilled, sensitive body workers do things for you that need to be done, especially as we age. They relieve aching muscles, soothe joint pain, help prevent sports injuries and release energy blocks — physical and emotional — that keep us from living our healthiest, happiest life.

MANY STYLES, MANY SMILES.

There is no one best massage technique. Massage is where the expression Different Strokes for Different Folks originated. Some of us like deep trigger-point work; others prefer lighter, longer strokes.

No matter your choice — from hot stones to deep tissue, from Swedish to shiatzu — here are some things you should know to make your next massage your best massage:

— Don't lie there feeling guilty about the time or the money. That kind of unproductive thought gets in the way of the magic. Instead, open up fully to the experience you are having. Stay in the moment. You deserve to feel good. Enjoy!

— Before your massage, scan your body for areas that feel tense or strained. Chronic soreness in your shoulder? Stiff neck? Tight hamstrings? Tell your therapist, and then completely surrender to his or her touch. Engage your mind, and your breath, but let your therapist do the work.

— Avoid idle conversation. It's a distraction for both of you. At the same time, give feedback when necessary, especially about the amount of pressure. The stiller you are, the more you can tune in to the experience.

— Take a few deep breaths at the start to help you relax and get centered. During the massage, continue to breathe deeply. When you begin to feel discomfort, don't clench or panic. Instead, exhale directly into the area of tension and visualize it melting away. The best body workers will coach you to work with your breath during your session, but don't be shy about going with the flow, inhaling peace and joy, exhaling stress and stock losses.

— A hot shower, bath or sauna can start the unwinding process before the massage. It's also nice to give your therapist a clean body to work with.

— After your session, ask your therapist to tell you about particular areas where you were holding tension. It could be your neck, your shoulders, your hips. That feedback can help you pinpoint areas that you need to relax and stretch away from the table, because tight, tense muscles often show up as medical problems down the line.

— Don't eat for a few hours before your massage. The less you have in your stomach, the more comfortable you'll be. And don't forget to drink water afterward.

DIY MASSAGE: GO FOAM!

If your budget is even tighter than your lower back, do what plenty of smart athletes do and learn to self-massage, using a $25 dollar foam roller. It also works to prevent injuries, stimulate blood flow and ease painful muscle tension. Conditioning coach Mike Boyle has written an excellent article on foam rollers at www.performbetter.com and YouTube is another terrific source for good instruction. Foam rollers rock! But nothing beats the human touch.

ENERGY EXPRESS-O! WISDOM OF THE YOGI

"You've got to be careful if you don't know where you're going because you might not get there." — Yogi Berra

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She has a website, http://marilynnpreston.com and welcomes reader questions, which can be sent to MyEnergyExpress@aol.com.