When you are over the age of 50, exercising your body remains essential to maintain good health. Unfortunately, when you are 50+, there is a greater risk of injury when exercising because your body is no longer as supple as it once was 20 or 30 years ago. In order to achieve the benefits of exercise that will aid in keeping your muscles, tissues and joints flexible and strong, it is important that you follow certain guidelines that will help you prevent injury when you engage in fitness activities.
The following are some smart exercise getting fit over 50 safety tips:
Consult your doctor – Obtain a complete medical checkup. Based on your current state of health, your healthcare provider can tell you what level of fitness would be best for your individual needs. It is vital that you engage in the right type of exercise that is suitable for your specific requirements. Speaking with your doctor prior to exercising is especially prudent if you have suffered previous injury or you have a chronic health condition. Your doctor may also provide you with additional instructions, such as advising you to take certain vitamin and/or mineral supplements, such as calcium and vitamin D.
Warm up and take it slow – Do not just jump right into an exercise routine. You must first warm up your muscles. This helps decrease the risk of injury. Engage in light exercise activities (ex. walking), for 3-5 minutes prior to starting your real workout.
Learn how to perform exercises properly – Learn how to make the right movements and know how to move at the right frequency and intensity to avoid overusing muscles and joints. It is a good idea to learn exercises from an instructor or trainer to ensure you are doing it correctly.
Establish a balanced fitness regimen – Do not just stick to one type of activity. Take part in different exercises that include flexibility (ex. stretching, yoga, pilates etc.), cardio (ex. walking, running, swimming, biking, etc.), and strength training (ex. weights and other exercise devices that help to build and sustain muscles).
Exercise 5 days per week – Exercising moderately every day, for 5 days, as opposed to long and intense workouts poured into two days, is safer, healthier and easier on your body. It also will produce better results.
Rest for two days – Your body needs adequate rest to recover from exercise. Taking a consecutive two day break in between a five day workout stretch will allow your body to repair and build bone and muscle.
Listen to your body – If you feel tired or are in pain, do not ignore it. Tailor your workouts so you are not risking injury to your body, but you are still receiving exercise benefits.