Tips for Avoiding Exercise Injuries
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24 October, 2005 20:23 GMT
Here are some tips for how to avoid injury while exercising as you age.
Warm up and stretch first. Muscles are not as flexible as they used to be.
Don't be a "weekend warrior." People who exercise three to five days a week are at less risk for injury that someone who does nothing all week then goes full throttle on the weekend.
Take lessons, even if you're not a newcomer to a sport. Proper form and instruction reduce the chance of such injuries as tendinitis or stress fractures.
10 Percent Rule
Invest in good equipment. Select the proper shoes for your sport, use them only for that sport, and replace them when they lose support or the treads show wear.
Listen to your body. Pain, swelling and stiffness can be signals it's time to modify an exercise routine.
Use the 10 percent rule. Increase activity levels in increments of no more than 10 percent per week, whether you're calculating miles walked or pounds lifted.
Prevent Injury and Boredom
Strive for balance. To prevent injury, and boredom, exercise regimens should include cardiovascular exercise, strength training and flexibility.
Add new exercises with care. Devoted exercisers and sedentary beginners alike can get injured if they take on too many activities at once.
Anyone who has had injuries such as tendinitis, arthritis, stress fracture or low back pain should work with an orthopedic surgeon on a fitness routine that promotes good health and minimizes injury risk.
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