Kids are very active. Adults frequently wish they could bottle up and sell that energy! Unfortunately, physical activities grow more challenging with time, particularly with advanced age. Energy levels tend to decrease with aging, too. These changes can increase one’s risk of age-related injuries. However, there are steps older people can take to keep their bodies safely moving. These exercise safety tips are ideal for mature individuals who wish to be and stay active!
Aging & exercise
The downside
With aging, joints become stiffer and bodies less flexible. Bones gradually lose calcium and minerals and become more fragile. Mayo Clinic explains, “Sometimes it can feel like your body is breaking down. One possible reason for this could be senescent cells, which build up in your body as you get older and contribute to age-related disorders.”
The upside
Doctors maintain that exercise for mature individuals has many benefits. A study by Mayo Clinic demonstrates that exercise and other physical activities can reduce the number of senescent cells. Plus, exercise strengthens muscles, helps keep bones strong, benefits the heart, and improves joint mobility. As people age, it’s important to maintain fitness. Talk to your doctor to learn which levels of physical activity are most appropriate for you.
Here are some exercise tips for mature individuals:
- Dress for comfort – Choose fabrics that prevent overheating or freezing. You’ll want fabrics that pull sweat away from the skin and dry quickly. Consider factors such as breathability, comfort, durability, style, and moisture wicking properties. Nylon fabric is a popular choice for runners. Not only is it fast-drying, but the breathable material wicks sweat away from the body. As a bonus, it’s odor resistant. Other favorable fabrics may include high-strength polyester fibers, polypropylene, spandex (Lycra), nylon, wool, and bamboo. It’s best to avoid most cotton fabrics as they absorb sweat but don’t dry well.
- Pay attention to the temperature. Exercising in extreme heat or cold conditions can produce negative side effects and cause health issues. Per Cleveland Clinic as expressed by emergency room physician Tom Waters, MD, “Heat illness happens when your body’s cooling efforts can’t keep up with the temperature and humidity around you.” He explains that sweating is the body’s main mechanism to dissipate heat. But, when it is hot and humid, bodies are less efficient at getting rid of heat. This can lead to symptoms such as heat cramps, heat exhaustion, and heatstroke, the latter which is the most severe form of heat illness. Likewise, exercising in very cold conditions can lead to hypothermia, frostbite, muscle tightness, breathing difficulties, dehydration, and more.
- Warmups and cool downs. Together they work to lower the risk of injury and improve overall performance. Healthline shares, “Warming up your muscles can help them relax which, in turn, can lead to less injury, increased blood flow and oxygen.” More blood flow helps muscles get the nourishment they need before launching into more intense work. Cooling down following exercise is also key. It helps the body easeinto a resting state and allows breathing and heart rate to gradually slow down.
- Stay hydrated. People who don’t drink enough water risk dehydration. Some signs of dehydration include thirst, clammy skin, nausea, headache, elevated heart rate, shortness of breath and more. Being dehydrated can lead to heat exhaustion, heat stroke, muscle cramping/fatigue, and even the breakdown of skeletal muscle. Thus, the importance of drinking water before, during, and after exercise is important.Because amounts vary per individual, talk to your doctor about what amount of water intake is right for you.
- Choose appropriate exercises. There are many different types of exercises people can do to get and stay in shape. Per Harvard Health Publishing, the four most important types of exercise include strengthening, stretching, balance, and aerobic. Strengthening muscles makes people stronger and stimulates bone growth. Routine stretching increases flexibility. Balance exercises make people steadier on their feet. Aerobic exercise speeds up heart rate and breathing, giving your heart and lungs a workout to improve endurance. Combinations of these exercises are considered good for people, however, check with your doctor to address your personal exercise needs.
- Exercise wisely. This is particularly important for senior citizens. Exercising wisely includes discussing your exercise routine with your doctor, knowing how to properly perform exercises to prevent injury, wearing appropriate footwear, starting slow and building up, choosing low impact exercises to avoid straining muscles, bones, and connective tissue, and exercising and swimming with a partner for safety reasons, as examples.
Sports injury & increased age
Sport-related injuries can happen to anyone but being less experienced or older can increase the risk of injury. Age also increases the odds of suffering long-term exercise-related health issues. Since exercise can grow more challenging with age, rather than risk sprains, strains, and other painful injuries, begin with a physical evaluation and ask your doctor for exercise recommendations.
The bottom line
The above exercise safety tips are designed to benefit mature adults who seek fitness and wellbeing. Regardless of age, exercise is extremely beneficial to the body as it keeps muscles, bones, joints and organs in good shape. Most people of mature age should strive to remain active by engaging in safe levels of physical activity to achieve and maintain optimal health.
Disclosure: This article is for informational purposes only and is not intended as a substitute for medical advice.