Tips for older adults:Ways to avoid injuries during exercise

Unfortunately, bodies change with age. Tendons and ligaments lose some of their elasticity, which leads to reduced range of motion in the joints, making these areas more prone to injuries. And when injuries strike aging bodies, recovery usually takes longer.

Without regular exercise, people also lose muscle mass. Muscle loss related to aging usually begins in the mid-forties (earlier if you are inactive) and may decline as much as 10% after the age of 50. Regular exercise can slow that loss significantly, but if you do not use your muscles regularly, the tissues become weaker and less compliant.

The most common injuries involve sprains (stretching or tearing of a ligament) and strains (stretching or tearing of a muscle or tendon) around the shoulders, knees, and ankles. As a result, tissues tear slowly, causing some soreness. People often do not recognize soreness as a problem, and they work through the pain, causing additional soreness and injuries such as tennis elbow, Achilles tendinopathy, and shin splints.

If you want to live a longer, more productive life, you have to exercise. However, you may need to exercise at a slower pace, or for a shorter period of time than you did when you were younger. Make modifications and play smart.

To prevent injury, follow these tips:

• Get a basic medical screening. Call for a check-up with your doctor. Find out if you have any conditions that would put you in jeopardy while exercising.
• Stick with a balanced exercise program. Do not rely solely on your sport to keep you in shape, especially if you only play that sport one or two days a week. Follow a program that includes cardiovascular activity, strength training, and stretching.
• Warm up and stretch before physical activity. Cold muscles are more prone to injury, which is why you are asking for trouble if you skip the warm-up. Wake up those muscles with light jogging or walking. Then stretch the major muscles you will be using; hold each stretch 30 seconds without bouncing.
• Ditch the weekend warrior attitude. You cannot possibly make gains in fitness by cramming your activity into two days. Aim for 30 minutes of physical activity every day with activities such as jogging, walking, swimming, cycling, and strength training.
• Take lessons. Hire a trained professional to help you attain and maintain proper form in your sport.
• Get the right equipment for your sport. If, for example, the tread on the bottom of your shoes is worn, replace the shoes. If you are a cyclist, don a properly fitted helmet.
• Follow the 10% rule. Ready to increase the level of your activity? Okay, but do so in 10% increments. If you currently walk two miles, do not expect to walk four miles tomorrow. Instead, build your activity level gradually. This rule applies to working with weights too.
• Be cautious about adding new exercises. Whether you are a seasoned fitness enthusiast or new to exercise, avoid taking on too many activities at once. Add activities gradually.
• Listen to your body. Every day your body sends you messages about how it is feeling. Pay attention to those messages. Do your knees hurt when you ski through the moguls like you did 10 years ago? Then skip those bumps. They are not worth it in the long run.
• Seek professional help if you injure yourself. Consult your doctor for injuries such as tendinopathy, arthritis, stress fractures, or low back pain.

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