Everyone is prone to exercise-related injuries, including professional athletes and die-hard exercisers. Having the correct technique and making sure to use proper form are key to minimizing the chances of injuries and making the most out of your workouts. Sprains, pulled muscles and strains, knee and shoulder injuries, and ankle problems are the most common exercise-related afflictions. To stay healthy and injury-free, it is important to know the best ways to tailor your workouts based on your age. Below are some age-based tips that will help keep you from getting sidelined.
40’s: The biggest favor you can do for yourself at this age is know how to warm up and cool down properly. Done correctly, a warm-up will get your heart rate and body temperature up before exercise, increase muscle tone and strength, and prep the body for your workout. Think of it as starting your car on a cold day to warm it up. A good cool-down session gradually decreases your heart rate, so your body is not coming to a sudden, complete stop.
50’s: Basal metabolic rate (BMR) is the amount of energy in terms of calories that a person needs to keep the body functioning at rest. Your BMR declines with age, and most people really start to notice that in their 50’s. In short, your body needs less calories to function as you age. Thus, having and sticking to a good diet plan is a must! Repeat: a good diet plan is a must! Regular exercise raises your BMR, too, and thereby boosting your metabolism. Strength training and muscle work are key at this age to ensure your body is working as efficiently as possible and can prevent muscle loss to keep your BMR higher for a longer period of time.
60’s: In your 60’s, being smart about planning your workouts is imperative. The body does not recover as well at this age after a vigorous workout, so try to avoid strenuous activities on back to back days. Being sore not only feels lousy, but it can make you much more vulnerable to injury. If you have not already tried a yoga class, now is the perfect time. A restorative or stretching-focused class would be the most beneficial. At-home equipments, like a medicine ball and a foam roller, can go a long way in stretching out the muscles, increasing flexibility, and improving balance and posture.