Exercise and movement are excellent for your health at any age, but the ability to move can become limited due to joint pain and inflexibility as you get older. A suitable movement or workout routine can help mitigate many of the symptoms associated with these conditions. A workout for seniors needs to be both safe and effective, so it’s essential to enter a new routine with support and clarity.
Consult With a Doctor
Before starting or stopping any fitness routine, consulting a doctor is a wise choice. They’ll be able to let you know what the safest and most effective workouts will be that won’t cause you harm. Consulting a physician is especially important if you have heart, blood pressure, muscle, bone, or joint conditions, but anyone can benefit from a doctor’s advice. You can also consult with a physical therapist (PT) who can help you move and exercise in the safest way for your body. A PT is excellent for those with mobility limits or concerns.
Find Proper Footwear
Your feet bear a significant portion of the impact from any workout. Even with low-impact exercises, your feet require support to stay mobile and grounded, preventing falls or injuries. Make sure you’re wearing the proper footwear that fits comfortably and supports the most vulnerable parts of your feet. If you have conditions like arthritis or plantar fasciitis, you’ll likely need extra support and cushioning on your pain points. A podiatrist or specialized footwear store can properly measure your feet, posture, and walking movements to ensure your footwear supports you well.
Warm Up and Cool Down
It takes a lot of energy and strength for your muscles and joints to power through your fitness routine. When you jump right into it, these parts of your body aren’t prepared and can become more susceptible to injury. Instead, you’ll want to warm up and prepare your body for exercise with some gentle stretches. At the end of the workout, cool down by stretching your joints and muscles again. Warming up and cooling down can help you prepare, relax, and minimize muscle pain. Don’t skip them!
Pay Attention to Your Body
With any fitness routine, you’re working the heart, muscles, and joints heavily. This can be stressful for anyone, but older adults may feel the effects of that stress more intensely. Fatigue and some muscle aches after a workout are normal, but they shouldn’t be extremely intense, nor should they worsen after rest. You should talk to your doctor or fitness instructor if you’re being pushed too hard. During your movement, if you feel excessively faint or dizzy, or experience chest pain, stop what you’re doing, move to a safe spot to rest, and call an ambulance if necessary. It’s better to be cautious than not.
Hire a Professional
For the safest workout routine for your body and health, consulting a personal fitness trainer or a medical doctor can be immensely helpful. When you’ve hired a trained professional who is highly experienced in working with older adults, you lessen the risk of pushing your body beyond its limits. They’ll be able to work with you on routines that keep you flexible, fit, and mobile without causing you harm.
While hiring a qualified expert is helpful, you will want to be careful about where you find them. Inexperienced or underqualified individuals can pose a risk. Before hiring and starting a routine designed by anyone, ensure you verify their credentials and experience, especially if they approach you unexpectedly. They should be medically trained for physical therapy or fitness, especially for older adults. Watch out for red flags such as pushing you past your breaking point or physically harming you to complete a workout. They may also try to solicit funds from you. This can even happen in nursing homes or other controlled environments. Recently, cities like Naperville and Tampa have reported numerous cases of nursing home abuse due to lapses in hiring and security protocols. If you live in any nursing home, especially in Naperville, don’t be afraid to consult with a lawyer or law enforcement if you suspect abuse. Abuse can happen during fitness routines, and nursing home staff can be capable of harm as well. You can also seek a second opinion if anything seems off about the routine. Protect yourself to stay safe and happy.
Exercise in a Safe Environment
It’s easy to get into exercise and not realize where you’re stepping. Before establishing any routine, ensure the room is clear of injury hazards, such as sharp furniture edges or clutter on the floor. Ensure the lighting is bright enough for you to see everything clearly. The ground should be fairly even, so you don’t lose your balance.
Stay Hydrated
Even if you’ve only done a brisk walk, a light swim, or a stretching session, activity can use a lot of energy. Ensure you have access to water before, during, and after the activity. Water helps transport fresh nutrients throughout the body, keeps you cool, and even lubricates your joints to prepare you for the next round. A lack of hydration can make movement more painful and tiring, which isn’t good for you.
Opt for Low-Impact Exercises
Not all exercises are the same. Low-impact exercises are easier on the body, especially the joints, and are more suitable for older adults. Biking, swimming, and walking are excellent examples of exercises that are gentler on the joints but still get the blood and muscles flowing.
Conclusion
You don’t need to slow down as you age; you just need to find the right routines that help you feel refreshed and energized. Seniors can also benefit from socializing, so fitness classes or group fitness sessions can work your mind and body simultaneously. Listen to your body and your medical team to create a movement routine that keeps you thriving at any age.