TOP 10 tips to avoid injuries for older adults
Physiological changes in older adults due to aging are:
· Less elasticity in the tissues
· loss of range of motion
· Muscle loss
· Joint stiffening
· Increased reaction time
· Longer recovery time
Whether you are doing a workout for years or the first time, make sure you proceed gradually and meet your fitness goals. They usually get more vulnerable to injuries & recovery of tissues take much longer to heal as we grow older.
The leading cause of injury in the older adults are due to FALL because as the age they tend to lose flexibility, coordination, and balance and due to inactivity furthermore makes easier to fall.
Most of the injuries can be prevented or reduced through safety & seeking medical advice
Sprains and Strain in back, shoulders, and knees are more prevalent to injuries in these age groups.
Following are 10 major tips to keep in mind before and during the exercise:-
1. Do discuss your current health problem or any current medications with the trainer.
2. Consult your doctor – Do not start your exercise regimen without consulting your doctor or primary care provider. Since he knows all your vitals, he will guide you whether you are fit for certain exercise or need to change some.
3. Select your workout very carefully – Avoid high intense exercises especially for those who have arthritis issues or osteoporosis. Also use less treadmill and more elliptical machine based exercises (Cross trainer, Static Cycle) to prevent joint stress. Aerobic exercises will be useful.
4. Listen to your body – One should know when to stop the activity. Do not continue if any activity is hurting and seek some medical care immediately.
5. WARM Up – Devote some minutes to warm up your body to avoid injuries because cold muscles are more prone to injury and warm body will improve blood flow.
6. COOL Down – Remember to stop your workout regime with proper cool down period or Shavasana to prevent muscle soreness.
7. Keep changing your workouts – Avoid doing the same exercise every time – This will prevent further injury or damage to exercise. Cross training with balanced fitness regime includes strength training and cardiovascular training, furthermore flexibility to prevent overuse of muscles by doing one particular exercise.
8. Have a good pair of sports shoes and change them quite often once it starts giving discomfort.
9. Stay hydrated – When we exercise we sweat and further essential fluids lose out from our body so Drink lots of water to remain active.
10. Do get your Eye checked before signing up for gym
Gym injuries are very common, no matter how careful you are. And even if you injure yourself then follow RICE method to keep your pain from getting worse
R Rest the Injury
I Ice the injury to reduce the swelling, inflammation and bleeding for the first 72 hours
C Compression – Apply compression bandage to lessen swelling
E Elevate the Injured part which will help to minimize swelling.