When it comes to aerobics and muscle training, did you know that only about 23% of adults meet the CDC’s Physical Activity Guidelines? Exercise is essential for a long and healthy life, which is why it’s important to stick to it no matter how old you are. However, the risk of injuring one’s self increases with age. Are you a senior citizen who wants to improve their life with exercise but is worried about potential injuries? Keep reading to learn all about common senior exercise mistakes that you should avoid at all costs.
1. Don’t Forget About Health Conditions
There may be one or more health conditions that increase your risk of injury. This is when it’s crucial to see a doctor before committing to any regular exercise routine.
For example, if you have Parkinson’s, then you’ll be glad to know that there is a range of Parkinson’s-specific trainers who can help you address symptoms of the disease and stay fit overall.
Jonathan Rose is one of the best trainers available. Knowledgeable neurologists recommend him over other trainers because of his years of experience and his numerous certifications. He has a wealth of exercises that will slow the progression of Parkinson’s and even reduce the severity of symptoms.
2. Don’t Use Heavy Free Weights
Free weights are great for targeting all kinds of muscles, but you can get the same results from machines while also staying safe. Free weights can slip, be dropped, and more, whereas machines have built-in safety mechanisms that can protect you.
If you have a preference for free weights, then choose small weights over large ones. Instead of lifting with huge weights, you can do more reps for a better and safer workout.
3. Don’t Forget to Stretch
One of the best ways to prevent injuries is by always doing a full set of stretches before jumping into your workout. This allows your body to loosen up.
In fact, as you get older, you can start developing slight or major deviations in your posture. This could be due to habit or the symptom of a past injury. Either way, stretching can help to fix these imbalances and reduce your risk of injury.
The last thing you’d want to do is pull your back out because you didn’t take 10 minutes to prepare for the day’s exercises.
4. Don’t Deviate From Proper Forms
A proper form will not only give you a fuller workout but will also ensure that you don’t hurt yourself. Many people either learn bad forms from others or simply don’t take the time to ask for help.
Whether you’re doing squats, push-ups, or something else, a qualified trainer can ensure that your form is as perfect as possible. Even when you learn the forms for exercises, it’s a good habit to be conscious of them as you complete each one. This is because it’s easy to slip into a bad form if you start thinking of what you’re going to have for lunch while doing an overhead press, for instance.
5. Don’t Overdue It
No matter your age, everyone has a personal limit. Sometimes it’s hard to know where those limits are, which is why you must be careful. As you turn up the difficulty of an exercise, you should do it in increments rather than vast leaps.
It’s always great to challenge yourself, but an injury can leave you with permanent damage. Instead of risking that, you should record your stats, such as the number of reps or sets, and base your challenges on that. When you try to compete with others rather than yourself, that’s another way you can go about getting injured.
With enough dedication and care, you can reach your goals, but make sure your optimal health goals are realistic and are broken down into manageable tasks.
6. Don’t Neglect to Cool Down
If you want to balance training, you should always remember to cool down. This step is as important as warming up. Just as warming up can let you safely get into your exercise routine, a cool down will help reduce your heart rate and begin to relax.
Aside from a high heart rate, working out also causes your blood vessel to expand. By stopping your workout at the drop of a hat, you’re more likely to start feeling light-headed and woozy. Worst case scenario, you could pass out, which could lead to a serious injury.
You can cool down by going for a brief, brisk walk on the treadmill. Notice how your breathing and heart rate slow down. After about 5 minutes, you can end your workout.
7. Don’t Become Dehydrated
Water is the body’s fuel and one of the main ingredients of a healthy lifestyle. If you’re going to do any kind of workout, you can’t forget to bring your trusty water bottle with you.
Being dehydrated can put you at risk for all kinds of health problems, including dizziness, fatigue, and even confusion. To put it in the simplest terms, the more you sweat, the more you need to drink to replenish your fluids.
8. Don’t Ignore Pain
The phrase “no pain, no gain” is not true. If you ever start feeling pain in your joints or elsewhere, then you should lessen the intensity of your workout. If the pain persists, then it’s best to do exercises that avoid those muscles or joints completely.
Don’t be afraid to call it a day and let your body heal.
Are You Ready For Some Safe Senior Exercise?
Now that you’ve learned all about common senior exercise mistakes that you should avoid at all costs, you can improve your quality of life in a safe and healthy way.
At Training For All Ages, we believe that exercise can be accommodated to suit everyone’s needs, whether you’re a senior citizen or even someone who has been diagnosed with Parkinson’s disease.
If you have any questions at all about our products or services, then don’t think twice about reaching out to us. We’re more than happy to help whenever we can.
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