How to Avoid Fitness Injuries in Your Senior Years
Our bodies tend to change gradually with age, which is why it is essential to involve yourself in some physical activity to promote mental and physical well-being. The experts in our retirement home in Rhode Island have put together this guide to help you avoid any potential injury as you age.
Changes You May Experience as You Age
- Loss of Muscles This loss typically begins in the mid-40s and may decline more rapidly after the age of 50. It can result in a decline in physical abilities, making it easier to gain more weight. However, having a proper exercise routine can help slow muscle loss as you age and help strengthen them.
- Ligaments and Tendons May Lose Elasticity When tendons and ligaments lose elasticity, it leads to a reduced range of motion in the joints. As a result, you may become more prone to injuries in these areas. Moreover, it may take you longer to recover from such injuries in your senior years.
Now that you are aware of the main factors that could increase the chances of injuries, let’s look at how you can minimize the possibility of hurting yourself and stay safe and healthy.
How to Avoid Injuries During Exercise
When designing an exercise routine, consider reducing your pace or the duration because you may not be as energetic and active as you were in your younger days. It is best to keep the following tips in mind during exercise:
Get a Basic Medical Test
Consult your doctor to find out if you have any specific health conditions that may prevent you from having an exercise program. Doing so will also help you determine your scope and plan your regimen accordingly to get maximum benefits.
Create a Balanced Workout Routine
It is wise not to rely on a single exercise to keep you in shape. Instead, devise a plan that includes stretching, strength training, cardiovascular activity, and more.
Talk to an Expert
If you are struggling to find the motivation or are worried about getting injured while exercising, consider hiring a specialist to guide you. Many specialists and fitness trainers offer services to help people find a suitable workout plan. They can help you increase your stamina and strength while providing advice tailored to your health needs.
Warm-Up Before & Cool Down After the Routine
Since cold muscles are more prone to injury, you should never skip the warm-up. Be sure to add a few minutes to warm yourself up at the start to ensure your workout session goes smoothly. You can also try some light walking or jogging to get warmed up for the main routine.
It helps to know that you will not make much progress in fitness by scheduling all your activities over the weekend. Instead, remember to do physical activity for 30 minutes every day to get the most benefit.
Consider Your Form
Although it may seem tedious, it is beneficial to try and perfect your technique because an improper form is a potential risk of injury.
Know the 10% Rule
Once you start exercising regularly and are ready to take your activity to the next level, it is wise to do it in 10% increments per week. This will allow your body enough time to get used to the regimen and help you stay healthy.
Be Cautious About New Exercises
Whether you are new to exercise or are an experienced fitness enthusiast, do not take on too many activities at once or include ones you are unsure how to perform safely. Instead, you should add them gradually by following the 10% rule and consult a specialist to learn how to do each activity you are unsure of.
Listen to Your Body
Pay attention to your body’s needs, recognize the cues, and act accordingly. For instance, if your knees hurt after a run, try a light jog or brisk walk next time. You could also think about a different activity that is not too hard on your knees.
Dehydration tends to tire the muscles faster, increasing the chance of injury. This makes it essential to drink enough water when exercising. The experts in our Rhode Island retirement community recommend drinking around 7 – 10 ounces of water every 10 – 30 minutes during your workout.
Be Careful about Resuming Your Routine
If you had to take a break from your regimen because of an injury or illness, it is best to return to your workout routine gradually. Be sure to follow your doctor’s instructions on exercising in such situations to avoid worsening your condition.
Consult a Professional Immediately if You Injure Yourself
Seek your doctor or physical therapist’s help for injuries during exercise that persists even after proper home care. You may require medical treatment to cure them.
Enhance Your Lifestyle by Choosing Our Retirement Home
Old age does not necessarily mean less activity because the more active you are, the healthier your body will be. At The Holiday Retirement, we offer the best retirement home and senior living facility in Rhode Island. We have qualified staff to cater to your needs and help you stay independent as you age while ensuring you are active and healthy. We provide safety, comfort, and convenience by offering you well-planned activities. Our therapists and instructors can guide you to maintain a healthy lifestyle.
Our services include exercise routines with stretching and yoga so that you are active. If you have special dietary restrictions, we can accommodate them to ensure you have nutritious meals.
For more details about our Rhode Island retirement community, you may call us at 1-401-765-1440 or take a virtual tour to know what we can offer you. We’ll be more than happy to help you lead a peaceful, secure, and healthy life after retirement.