Lower Injury Risk For Active Seniors
Physical activity is one of the key components of a healthy lifestyle. Though physical activity benefits people of all ages, it can be especially helpful for seniors. Active seniors may find it easier to overcome some obstacles associated with aging. Additionally, it is important for seniors to practice ways to lower injury risk and be safe while being active.
According to the Centers for Disease Control and Prevention, physical activity supports daily living activities and independence. That’s a significant benefit for seniors who worry that age-related physical and mental decline might one day compromise their ability to live independently. The CDC also notes that physical activity lowers the risk for early death, heart disease, type 2 diabetes, and certain cancers.
How Active Seniors Can Lower Injury Risk
The CDC reports that physical activity is generally safe for fit individuals who are 65 and older and have no existing conditions. Despite that, it’s best for any senior to consult his or her physician prior to beginning a new exercise regimen. Once doctors give seniors the go-ahead to begin a new workout routine, seniors can take the following steps to reduce their risk for injury.
Warm Up Before Working Out
Seniors may think they don’t need to warm up before exercising because their workouts are not as high-intensity as they might have been when they were younger. But, Harvard Medical School notes that warming up pumps nutrient-rich, oxygenated blood to the muscles and helps increase heart rate. The American Council on Exercise reports that warming up helps reduce workout-related injury risk by improving tissue elasticity. So, prior to working out, regardless of intensity, seniors should warm up for five to 10 minutes to lower injury risk.
Start With A Routine Tailored To Your Abilities
Seniors not accustomed to physical activity must temper their excitement toward the idea of working out. Such individuals should consider working with a personal trainer. Personal trainers design exercise regimens based on each individual client’s fitness levels and goals. As clients make progress and their bodies become acclimated, tweaking their regimen will continue to challenge the client. Seniors can take on these responsibilities themselves, but are urged to begin slowly and gradually build up their exercise tolerance.
Don’t Skip Strength Training
Seniors may think lifting weights is for young people who want to look buff, but the AARP notes that muscle-strengthening activities protect the joints, resulting in lower injury risk for active seniors. The Department of Health & Human Services recommends seniors who have been cleared to exercise engage in strength training at least twice per week.
Stretch After You Workout
Harvard Medical School reports the benefits of cooling down after a workout. The effort of stretching can prevent muscle cramps and dizziness, lengthening muscles throughout the body. This can then improve range of motion. Harvard Medical School recommends holding each stretch for 10 to 30 seconds, as the longer a stretch can be held the more flexible individuals’ muscles will be.
Physical activity is an essential component of a healthy lifestyle for seniors. Active seniors can take various steps to reduce their injury risk. Allowing the ability to continue reaping the rewards of exercising for years to come.
Keep Up To Date On News And Blogs
Find all of The Neighbors of Dunn County’s current nursing home news here.
Source: Metro Creative Graphics