Staying active as you age offers many positive benefits. However, it also becomes easier for exercise-related injuries to occur as we get older. While a certain amount of soreness and aches are to be expected when you start a workout routine or try new exercises, make sure you avoid making the following mistakes to keep your body healthy and injury-free.
Warm Up Properly
Many people make the mistake of jumping into a workout without warming up their bodies properly. Even if you were able to do so in your 20s and 30s, as you start to age, you lose muscle elasticity and your joints become more stiff.
So, a proper warm-up becomes more vital, helping your body ease into movement and prepare for the workout. This can be especially helpful if you’re exercising in the morning or in colder weather, which will take your body longer to warm up. This can be as simple as a walk or jog for five to ten minutes and some light stretching.
Choose the Right Exercises
High impact, explosive exercises may not be the right choice for people over the age of 40. These can do more harm than good for your body, putting excessive strain on your muscles and joints.
For substantial health benefits, the U.S. Department of Health and Human Services recommends that adults should do at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week. Specifically for older adults, they recommend a focus on aerobic and muscle-strengthening activities.
Focus on Mobility
Stretching is important to maintain a good range of motion and avoid muscle and joint stiffness. While it’s easy to overlook mobility training, any workout routine for adults over 40 should include activities like yoga or stretching.
Keep It Balanced
Too much of a good thing can become a problem when it comes to exercising over 40. Overuse of certain muscle groups from repeating an exercise or workout can put unwanted strain on your body.
Try to find some variety and balance in your exercise routine as you get older. Not only can this prevent you from getting bored with your workouts, but it can also ensure you’re working out each of your muscle groups. This might mean rotating between cycling, swimming, hiking, and weight training throughout the week.
Listen to Your Body
Lastly, pay attention to any warning signs your body is trying to give you during and after a workout. Significant pain, discomfort, and fatigue during exercise can exacerbate underlying issues and lead to minor or serious injury. Don’t dismiss feelings of pain and tenderness, and consult with a healthcare professional if issues persist.
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Written by Bailey Schramm in partnership with leading stethoscope distributors Stethoscope.com
