{"id":8966,"date":"2016-03-30T07:25:53","date_gmt":"2016-03-30T12:25:53","guid":{"rendered":"https:\/\/www.senioradvisor.com\/blog\/?p=8966"},"modified":"2016-03-24T13:38:27","modified_gmt":"2016-03-24T18:38:27","slug":"senior-fitness-injury-prevention","status":"publish","type":"post","link":"https:\/\/d30braiqprupoq.cloudfront.net\/blog\/2016\/03\/senior-fitness-injury-prevention\/","title":{"rendered":"Senior Fitness and Injury Prevention"},"content":{"rendered":"

Senior Fitness and Injury Prevention\"Senior<\/h1>\n

Staying active is a common prescription for reducing or avoiding age-related conditions such as high blood pressure, high blood sugar, and bone density loss. But our exercise routines should change as we age, to avoid injuries that can sideline us and impact our overall health. With the proper tips and a little mindset adjustment, you can reduce your risk of injuries to stay active and healthy longer.<\/span><\/p>\n

Know what\u2019s changing<\/h2>\n

Some parts of our bodies are more injury-prone as we get older. AARP<\/a> <\/strong><\/span>says<\/span> these include the Achilles tendon (at the back of the leg, near the heel), shoulders, and fascia\u2014connective tissue most of us don\u2019t think about until we develop a painful condition like plantar fasciitis. <\/span><\/p>\n

Proper stretching and massage techniques to keep muscles and fascia pliant can help prevent injury. <\/span>Prevention<\/a><\/i><\/strong> recommends<\/span> using an inexpensive foam roller and a set of simple exercises to stay limber and ease soreness.<\/span><\/p>\n

Plan your workout<\/h2>\n

Map out your route before you set off on a walk, jog, or bike ride<\/a><\/strong>. The ideal route has level surfaces, offers adequate shade on hot days, and is out of the way of traffic. (If you\u2019re not finding what you need nearby, consider taking your walks at the mall.) <\/span><\/p>\n

During warm months, carry a water bottle. \u00a0Dehydration can increase your risk of <\/span>heat injury<\/a><\/strong>, which is a medical emergency in older adults. Let someone know where you\u2019re going and when you\u2019ll be back, and carry your phone or personal emergency response device in case you run into trouble along the way.<\/span><\/p>\n

Working out with weights or taking a fitness class? Talk with a trainer or the instructor before you start to get pointers on proper form and setting a safe pace.<\/span><\/p>\n

Suit up<\/h2>\n

You don\u2019t need to deck yourself out in this season\u2019s fitness wear to get a good workout, but a few things are crucial. The right shoes for your sport will absorb impact, reduce joint strain, and help you maintain stability. The American Heart Association<\/a> <\/strong><\/span>says<\/span> walkers should replace their shoes every 300 to 500 miles for injury prevention. <\/span><\/p>\n

You need clothing that allows you to stay warm or cool as needed (wicking synthetic fibers are good for this). If you exercise near roadways, day or night, the AHA recommends clothing and shoes with reflective fabrics to make you more visible to drivers.<\/span><\/p>\n

Push through or rest?<\/h2>\n

Remember \u201cno pain, no gain?\u201d If so, forget it now. Older exercisers are prone to more severe muscle tears than younger people. \u00a0AARP says that\u2019s because older people have fewer satellite cells to repair damaged muscle tissue. The American Academy of Orthopaedic Surgeons<\/a> <\/strong><\/span>recommends<\/span> taking pain as your cue to rest, even if you could have pushed through 10 or 20 years ago. The AAOS also advises switching things up and doing more than one type of exercise to reduce the risk of overuse injuries.<\/span><\/p>\n

Check in with your doctor<\/h2>\n

If you get hurt, talk to your doctor about treating the injury, ways to stay active while you\u2019re healing, and how to prevent a recurrence. <\/span><\/p>\n

Step things up slowly<\/h2>\n

Once you\u2019ve got a routine, advice, and equipment that work for you, remember that slow and steady wins the injury-free race. Follow the \u201c10% Rule\u201d recommended by the AAOP and increase your workout intensity or duration by no more than 10% per week. That approach allows you to build strength and endurance while avoiding overuse injuries.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Senior Fitness and Injury Prevention Staying active is a common prescription for reducing or avoiding age-related conditions such as high blood pressure, high blood sugar, and bone density loss. But our exercise routines should change as we age, to avoid injuries that can sideline us and impact our overall health. With the proper tips and a little mindset adjustment, you […]<\/p>\n","protected":false},"author":2198,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200,35],"tags":[44],"class_list":{"0":"post-8966","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-families-caregivers","7":"category-senior-health-fitness","8":"tag-senior-fitness"},"acf":[],"yoast_head":"\nSenior Fitness and Injury Prevention - SeniorAdvisor.com Blog<\/title>\n<meta name=\"description\" content=\"Exercise routines should change as we age, to avoid injuries that can impact our overall health. 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