According to the World Health Organization, seniors should do at least 150 minutes of moderate-intensity physical activities or 75 minutes of intense exercising per week.
Getting the maximum benefit out of your your workouts meanings doing your exercises safely. The goal is to improve the state of your body, not to hurt it.
We have come up with a list of five essential safety tips that will help you enjoy your senior fitness sessions to the fullest.
1. Warm-Up Before You Start and Strech Once You’re Finished
Our first tip isn’t just useful for seniors, but for anyone who takes part in physical activities or sports.
A warm-up prepares your muscles for the activity they are about to experience by increasing blood flow and loosening the joints. A warm-up has been proven to help prevent injuries from happening.
Your warm-up should:
- Be a combination of cardio and muscle stretches.
- Be specific to the body area you’re going to be working on.
- Begin with simple exercises and slowly increase in intensity.
Stretching after your workout sessions is also very important. It relaxes your muscles and reduces lactic acid, which is what causes your body to get sore after exercising.
2. Wear Comfortable Clothing and Shoes
Before you start exercising, look for shoes that are specifically made for the activity you’re going to take part in. This way, you ensure they have all the equipment needed for a safe workout.
Clothing should be loose items that don’t restrain or restrict any part of your body.
3. Stay Hydrated
Drinking the right amount of water while you exercise can help give you the energy you need to complete your workout. Not drinking it has the potential to cause dizziness and cause muscle cramps.
Fill a water bottle at home to take with you to the gym or wherever you do your workout, rather than search for water when you get there.
4. Wear a Medical ID
Prevention is better than cure. That means carrying or wearing medical identification during exercise in case you need help.
This is especially important if you suffer from any medical conditions and might need help from paramedics.
5. Go at Your Own Pace
No one starts a new hobby knowing how to do everything. Exercising is no exception.
If you’ve never exercised regularly before or if it’s been a long time since you’ve done any, it’s crucial that you start slowly and, with time, increase difficulty and intensity.
Otherwise, you’ll be forcing your body to do things that it isn’t ready to do, which is halfway to injuring yourself. Listen to your body and go at your own rhythm.
Senior Fitness: It’s Never Too Late to Get Fit
Whether we’re talking about a kid, a young adult or an older adult, being active is one of the best ways ensure that you stay healthy, both physically and mentally.
If fitness has never been your thing, it’s important that you know that it’s never too late to get started.
Before you embark any any new fitness program, please consult with your doctor.