Regular physical activity is a critical component of a healthy lifestyle. This becomes more apparent as one grows older. People who exercise regularly are able to lower their risk for chronic diseases, as well as enjoy better cardiovascular health, improved sleep quality, and higher energy levels. At the same time, making a habit of exercising can help a person maintain muscle tone and strength, improve mood and mental health, and raise cognitive function. Age, however, can have an impact on the activities that a person can do. This is true even for those who have been working out or indulging in sports for as long as they can remember.
Denying the effects of time on your body and physical capabilities can do more harm than good, as this can lead to injuries that might take a while to heal. To maintain your active lifestyle and maximize its health and wellness benefits, here are some of the tips you should remember to avoid injuries as an older athlete:
Consult with a Healthcare Professional Regularly
Heeding the advice of your doctor plays important part in ensuring that you’re maximizing the benefits of your physical activities. Medical professionals can give you a detailed picture of your health and they can help you make informed decisions about the most suitable exercises based on your physical condition. It’s also a must to see your doctor for regular checkups, as well as before you start a new exercise regimen. If your doctor has given you a clean bill of health beforehand, you’ll be able to enjoy your time as a new member of jiu jitsu Manila class and be more confident in picking up new skills.
Spend More Time Warming Up and Cooling Down
Muscles, joints, and tendons are not immune to the ravages of time. In particular, they become less flexible as you grow older. As such, it’s a good idea to have a longer warm-up and cool-down session before and after engaging in demanding physical activity. Doing so will help gradually increase the blood flow to these parts and make sure that your body is fully prepared for movement.
Focus on Improving Your Flexibility and Mobility
Maintaining your flexibility and mobility becomes more important as you grow older, because preserving your range of motion will help you move freely and without pain for as long as possible. For this specific purpose, you can integrate a bit of yoga, tai-chi, or pilates to your preferred sport or workout.
Modify the Intensity and Volume of Physical Activities
As you age, you might also find that your strength and stamina are also changing. If you want to keep pushing yourself to achieve more, it should be done with utmost care. Give yourself enough time to reach your physical goals by gradually increasing the intensity, frequency, and duration of your activities. This way, you can avoid injuries while still continuing to improve your form and capabilities in the long run.
Do Activities That Enhance Your Balance and Stability
Falling due to imbalance or lack of stability can cause significant injuries to seniors. To minimize your chances of getting injured this way, it’s best to dedicate some of your time and energy to activities that will enhance your balance and coordination. Simple exercises like standing on one leg at a time can help you achieve this. You can also use a balance board or do yoga poses to enhance your ability to balance yourself.
Pay Attention to Proper Hydration and Nutrition
Eating well and drinking enough water will benefit people of all ages. For older athletes, in particular, it can help you reduce your chances of getting injured even as you stay active. Eating food rich in vitamins, minerals, and protein will help optimize your body’s capability to repair itself after a hard day’s work. Meanwhile, drinking enough water before, during, and after exerting yourself will ensure that you’re less prone to muscle fatigue. Water also provides lubrication, so that your joints and muscles are in their best possible form.
Spend Enough Time Resting and Recovering
Resting is an important component of an effective exercise regimen. Plan your jiu jitsu or yoga classes with a breather between each session so you can take it easy and give your body time to recover properly. Too much physical exertion can be bad for your health, too, so you should strive to achieve a healthy balance of relaxing and challenging yourself.
Listen More Intently to Your Body’s Signals
Keeping yourself injury free as you pursue an active lifestyle in your senior years also requires a keen sense of awareness of your own body. You should have a good read on whether or not you are reaching your limits so you can stop and rest. Of course, your capacity can change from time to time, so it’s not a bad idea to evaluate your body every now and then.
It’s a smarter and healthier choice to maintain an active lifestyle as you grow older, but it’s also important to take steps to prevent yourself from getting injured. Follow these tips to minimize your chances of incurring an injury that can interrupt your exercise regimen.
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