Tips to Prevent Exercise Injury Over Age 50The AAOS offers these tips to exercise safely as you age:
- Talk to Your Doc: Your doctor can tell you whether your heart is in good condition and what level of exercise would be best. If you have a previous injury or chronic condition, this consultation is even more important. Exercise is often the right prescription for maintaining health, but your doctor can steer you to the right kind of exercise for your specific fitness level.
Why You Should Get a Medical Check-up
- Warm Up: Don't leap into strenuous exercise with cold muscles. Warm up for three to five minutes with light exercise such as walking. The AAOS says that cold muscles are more likely to get injured.
Why You Need a Warm-Up
- Don't be a Weekend Warrior: Moderate exercise every day is the recommendation for reducing health risks. It can also help reduce injuries seen in those who play hard on the weekend only.
Moderate Exercise 5 Days a Week
- Use a Trainer or Take Lessons: Using the right form, frequency, and intensity for exercise can improve your results and help prevent overuse injuries. Using a trainer or instructor can ensure you are doing it right.
Why Use a Trainer?
- Cardio, Strength, and Flexibility: Balancing your exercise program means that you do each of these three types of exercise. Cardio exercise includes running, walking, biking, swimming, rowing, etc. Choose the one you enjoy the most for moderate intensity cardio three or more times a week. Strength training includes working out with weights, exercise bands, and other devices to build and maintain muscle. Flexibility includes stretching and yoga.
Exercise Recommendations: Cardio, Strength, and Flexibility
- Supplements: The AAOS recommends taking calcium and vitamin D supplements daily.
Calcium and Vitamin D for Osteoporosis
- Listen to Your Body: You may not be able to do everything you used to do, or as intensely. Don't ignore pain or fatigue. Pay attention and modify your workout so you are getting the exercise you need without risking injury.
Pay Attention to Muscle Pain and Soreness
- Rest: Regular days off from exercise gives your body the chance to build and repair muscle and bone. A rest day after an intense workout day can help restore you.
Walking - the Miracle Cure
Source: American Academy of Orthopaedic Surgeons (AAOS) Press release Aug. 8, 2008.
American Academy of Orthopaedic Surgeons (AAOS) Press release Aug. 8, 2008.