Exercise is like a miracle drug when it comes to maintaining your health and fitness as you age. But it can also be your downfall if you aren’t careful. Injuries can be minor or major setbacks, and recovery can be harder as your birthdays mount up.
By 40-50, your ligaments are less stretchy and your muscles stiffer so you have to be more careful when you exercise. You’re more vulnerable to injury.
Here are some tips from the American Academy of Orthopedic Surgeons to keep in mind if you want to minimize injuries.
• Check with your doctor before beginning any new activity, especially if you’ve had previous injuries or any medical condition.
• Always warm up for 3-5 minutes, then stretch, before exercising. If you try to stretch before you’ve gotten your blood moving, you’re more likely to pull muscles.
• Moderate exercise every day is healthier than weekend indulgences and less likely to cause problems. (If you’ve got a sport you love to play on the weekends, find out what exercises and stretches you need to do during the week to stay conditioned!)
• Take lessons! An instructor can teach you proper form and help modify your exercise to avoid overuse injuries like tendonitis or stress fractures.
• Develop a balanced fitness program which incorporates cardio (like walking, biking, running, swimming) and strength training, plus flexibility training.
• Take calcium and vitamin D supplements daily.
• Listen to your body. You may not be able to do everything you did when you were 20 or 30. (I love tennis, but you won’t see me lunging for any tough balls anymore! And I only play on a soft surface like clay.)
• Remember to rest. Take days off after vigorous or long workouts or recreational activities.
The Anti-Aging Bottom Line: Baby boomers who exercise are less likely to be depressed, overweight, diabetic or have high blood pressure or sleep problems. As you get older, however, it it especially important to take precautions to minimize your risk for injuries associated with exercise.
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