Training Safely as a Senior
As most of us get older, we start to notice ourselves slowing down compared to our younger years. Physical decline is an inevitability for all of us, but fortunately, all hope isn’t lost. With a little bit of hard work and dedication, even aging adults can stay in shape. Regular exercise after your 30s can help to improve your respiratory and cardiovascular health, reducing the risk of heart attack or stroke. Staying active also improves bone density and strengthens muscles, which helps to prevent joint pains and arthritis.
While training as a senior carries with it many health benefits, it’s important that older adults remember their limitations when exercising. With the wrong technique, you can end up seriously injuring yourself. Here are some safety tips that every senior should follow to make the most out of their workout.
Talk to Your Doctor
Before heading out and hitting the gym, it’s important to make sure that it’s safe for you to do so. This is especially important for seniors who are frail or suffer from chronic health conditions. You should schedule a consultation with your doctor to come up with a safe, personalized training routine. Your physician can help you to choose exercises that won’t increase your risk of injury. You may also want to talk to your caretaker to set up a workout schedule with them, as it can help to have a buddy to act as an accountability partner.
Start Out Slow
When starting out a new exercise routine in your later years, be careful not to jump right into it. Even if you were a skilled athlete in your younger years, as an older adult, your bones and muscles won’t be quite as strong or adept at feats of strength. Start with light to moderate exercises just one to three times per week, and then go from there. Once you find this routine too easy, you can start incrementally increasing the amount of time you spend at the gym. This will help you to avoid stress-related fractures and muscle injuries during the early days of your training schedule.
Listen to Your Body
When in the middle of exercising, it can be tempting to push yourself those last five minutes on the treadmill, but it’s essential that you don’t overexert yourself. You should be mindful of how your body feels as you work out, paying close attention to any signs of discomfort. If you begin wheezing or feel short of breath, stop exercising immediately and rest. If you feel yourself developing pressure in your chest, you should call a doctor.
Working out as you age can help you to stay fit, but exercising as a senior doesn’t come without its risks. When training, it’s important to be mindful of your body so that you can stay safe and avoid accidents or injuries.
Be sure to contact us here at X3 Sports with any questions or concerns you may have about your workouts and how to do them properly and as safely as possible.