As we’ve said on the blog countless times, it’s incredibly important to stay physically active as we get older. Natural tissue degeneration comes for us all as we age, but we can work to combat this degeneration and stay physically fit by challenging our bodies with exercise and activity. However, getting regular exercise in your golden years may not be as simple as lacing up your running shoes and heading out for a 5-mile run. There are some more risks associated with exercise and activity as you get older, and it pays to be mindful of these issues so that you don’t suffer an injury during exercise. In today’s blog, we share some tips that can help older adults avoid injury during exercise.
How Seniors Can Avoid Injuries While Exercising
Almost all of these tips would be helpful to adults of any age, but they may be more important to older adults for a variety of reasons that we’ll touch on below. We want you to stay active long into retirement, and part of that starts by exercising safely to avoid injuries that could serve to slow you down. Here are some ways you can reduce your injury risk during activity.
- Warm Up/Stretch – As we get older, it can take more concentrated effort to help our muscles and soft tissues make the transition from an inactive to an active state. Before you jump into exercise or take on a physical challenge like shoveling the driveway, take a minute or two to stretch. You’re about to put extra stress on different muscle groups, and stretching can help them prepare for the strain to come. If they are all of a sudden put under extra stress, muscle strains and tears can occur. Warming up before activity is smart for all ages, but that’s especially true for older adults.
- Find A Flat Surface – Falls can be more devastating in older populations, as they are more likely to be affected by conditions like osteopenia and osteoporosis. If you’re going to go for a walk or a run, make sure that you stick to surfaces that are relatively free from potential trippings hazards. Local track facilities or paved paths are great places to run, whereas wooded trails or uneven sidewalks can prove hazardous. Make it less likely that you’ll slip or trip by exercising on even surfaces.
- Stay Hydrated – Always make it a point to drink plenty of water before, during and after activity. Staying hydrated ensures that blood can move more efficiently throughout your body, bringing oxygenated blood to muscles that need it for ideal function. If you’re dehydrated, you’re more likely to deal with muscle cramps and spasms, which can lead to soft tissue damage. Consume plenty of water before and after a workout.
- Avoid Extreme Temperatures – Older adults may be more prone to temperature and weather anomalies, so check the weather and plan your activities accordingly. Exercise indoors on hot or humid days and stay inside if the pollen count or allergy index is high. Do some exercises at home, head to an indoor swimming pool or walk around the mall in the air conditioning if it could be unsafe to exercise outdoors.
- Gradual Increases – Again, this is a helpful tip for anyone looking to take on greater physical challenges. Start slow and gradually increase your intensity or duration so as not to overload your body with stress. Repetitive stress injuries are incredibly common, and increasing your activity levels too quickly can contribute to overstress injuries. We’re happy that you want to take on bigger challenges, but gradually work your way towards these goals.
- Connect With A Physical Therapist – Finally, if you really want to make it ensure you are exercising safely, connect with a physical therapist. They will be able to assess your strengths and deficits and tailor a specific exercise program to your goals, all while keeping your injury risk low. Every person’s injury risk is different, so work with a provider who can design a specific exercise or training program so that you can stay active and keep your injury risk low. We’ve done it for countless patients, and we’d be more than happy to do the same for you.
For more information on safe exercise practices for seniors, or for individualized help overcoming an issue you’re dealing with, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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