How seniors are getting in shape. Don't start any sport or exercise program until you get the facts on exercise.
Whether you work out in a gym, or do sports, follow these guidelines to stay safe, and healthy.
Exercise and sports are great ways to feel energized and connected with others.
Whatever sports or programs you choose should also focus on restoring strength, flexibility and endurance that can be diminished as we age.
All sports and exercises for seniors programs should begin slowly. Don’t go out there and run a mile if you have not been active lately. This will help avoid muscle strains or bone fractures and you won’t give up your sport because you are in pain the next day.
Before you begin a new outdoor sport, or exercise program, please remember these guidelines:
Increase your basic fluid needs when engaging in outdoor activities and exercise. This is particularly important so you will avoid dehydration. Aging skin is thinner, increasing fluid loss above what you lose due to perspiration. Remember, thirst is a late sign of poor hydration so don’t wait until you are thirsty before you hydrate.
Dress for the occasion
Comfortable attire that appropriate to the climate you are in is key to maintaining safe body temperature. As we age, we are more sensitive to heat and cold.
Avoid muscle strains, sore feet and potential bone fractures by using the proper footwear.
Warming up is the process of "loosening" up your muscles and joints , and key to maximizing benefits and preventing soreness and injury. It is recommended to take approximately 5-10 minutes for warm-up before physical sports or exercise sessions. Increase your warm up time during colder weather.
Build-up your endurance
Slowly build up the amount of time you exercise or play a sport. Don’t over-do it. 20 minutes a day, and a minimum of three times per week has been shown to result in increased fitness.
Abrupt cessation of physical activity can stress the heart. To reduce associated risks, follow each exercise session with a cooling down period of 5-10 minutes, longer in warmer weather.
Include these tips with any strenuous activities or exercises for seniors.