There are many benefits seniors can reap from exercising on a regular basis. Regular exercise can help you maintain your independence, manage or prevent chronic illnesses, and reduce pain. Below are some tips that will help you stay safe while keeping yourself in shape, no matter your age.
Get Medical Clearance
It is always a good idea to get clearance from your doctor before you begin exercising. This is especially important if you are new to exercise. If you have a preexisting condition, then your physician may recommend that you avoid certain exercises. Know your limits and your body.
In order to reduce your chances of injury, you will need to start slowly. For example, if your goal is to workout 30 minutes every day, then you can start by exercising for 10 minutes, and then increasing your time by five minutes each week. You may also want to change up your routine in order to prevent boredom.
Warm Up/Cool Down
It is important to start your work out with a warm up. Warming up prepares your body for exercise by getting the blood flowing, and loosening up the muscles. Your warm up should last five to ten minutes. You will also need to cool down for five to ten minutes after you finish. Cooling down allows your blood pressure, heart rate, breathing and temperature to gradually return to normal. As many personal injury lawyer in Vancouver and Bronson Jones & Co can attest, warming up and cooling down helps prevent injuries, and will keep you safe.
Your body loses fluids during exercise. If your body loses too much, then you can become dehydrated. Heart palpitations, nausea, dry mouth, and headaches are some of the most common symptoms of dehydration. The key to preventing dehydration is to drink plenty of fluids before, during, and after your exercise session. Limit your consumption of soft drinks, caffeinated beverages, and alcohol because they can actually increase your risk of dehydration.
Know when to Stop
You’ve probably heard the saying, “no pain, no gain.” However, exercise should never make you feel bad, or hurt. If you experience shortness of breath, dizziness, or chest pain, then you will need to stop exercising and consult with your physician. You should also stop exercising if your joints become swollen.
Older adults who stay active can prevent serious health conditions and improve their quality of life. Getting clearance from a doctor, starting off slowly, and warming up and cooling down, are some of the ways you can stay safe while exercising. You should also keep yourself hydrated and stop if you experience unpleasant symptoms.