01/11/2023 / By Olivia Cook
A study published in the British Medical Journal Open shows the detrimental effect of a sedentary lifestyle on health, especially on the aging populace. A study published in the journal Brain Sciences, meanwhile, notes that an active lifestyle contributes to brain development and that regular exercise supports healthy brain functions during aging and results in good quality of life.
But human bodies change with age, and the risk of injury becomes higher as you get older. Sprains and strains, or the stretching and tearing of ligaments, tendons and muscles, are common in the shoulders, knees and ankles of older adults.
Follow these seven tips to avoid injuries during exercise:
Talk with your doctor to make certain the physical activity you’re considering is safe for you. Find out if you have any conditions that could put you in danger while exercising. You may still be able to work out an activity plan within the scope of your ability even if you have a chronic condition that may otherwise be limiting.
Do not rely on one sport or exercise to keep you in shape. Follow a program that includes cardiovascular activity, strength training and stretching.
A modified senior-centered Tai Chi program may beat strength training and aerobics among older adults and people with Parkinson’s disease, according to the National Center for Complementary and Integrative Health. It can also help reduce pain in people with lower-back pain, fibromyalgia and knee osteoarthritis.
Tai Chi may be beneficial in improving balance. According to researchers and health experts, this centuries-old Chinese tradition can help reduce the risks of falling. (Related: Tai chi better than strength training and aerobics at preventing falls among seniors.)
A study published in the International Journal of Environmental Research and Public Health has indicated that Tai Chi could significantly improve leg and arm strength and upper and lower body flexibility. Researchers also reported that Tai Chi has positive effects on the well-being, general cognition and emotions of elderly people.
Adding a few minutes to your warm-up can make your workouts smoother because “cold” muscles are more prone to injury. Here are three basic warm-up activities you can do before your workout.
After doing the leg warm-up a few times, do some torso twists.
This is good for digestion, respiration and stretching your abdominal region. This movement helps with core stability and strengthens and stretches your back.
You will not make healthful gains in fitness by cramming your activity during the weekends. Aim for at least 30 minutes of physical activity every day.
Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluids you drink while exercising.
Pay attention to the messages your body is sending you, such as dizziness, chest pain and heartburn.
Whether you are new to exercise or whether you’re a seasoned fitness enthusiast, avoid taking on too many activities at once. When your body is telling you it’s ready to increase your activity level, do so in 10-percent increments. In other words, increase activity in small increments per week.
Old age does not mean less activity. The more active you are, the better your body will age.
Visit AgingSecrets.news for more stories about healthy aging.
Watch the following video to learn about the three Ps for the bones: posture, prevention and protection.
This video is from the What is Happening channel on Brighteon.com.
Older men greatly benefit from Tai Chi: Study.
Exercise is great for seniors – Older adults who move around a lot better able to express themselves.
Playgrounds for seniors: A fun and practical idea gets the elderly in motion.
Tagged Under:
aging secrets, elderly, exercise, fitness, men's health, natural health, older adults, prevention, senior, sprains, strains, strength training, stretching exercises, tai chi, tips, warm-ups, women's health
This article may contain statements that reflect the opinion of the author
COPYRIGHT © 2017 NATURAL HEALTH NEWS