This article first appeared on oxygen
So many changes have taken place as we grow older, but we often pay too much attention to the way our appearance changes and ignore how much change is taking place in our hearts.
As we grow older, we do notice a big change, except for those wrinkles and the pain in our bodies.
“As we age, muscles may lose strength, endurance and flexibility, and as bone density decreases, we tend to get shorter, especially in our vertebrae,” explained Roger E. Adams, Ph.D. of nutrition, Dr. cissn, and the owner of eatrightness. “These structural changes will increase our sensitivity to fractures and falls, [they] can make maintaining balance a challenge.”
Once we reach the age of 50 and above, flexibility and balance often become emerging problems, which is why it is so important to change lifestyles and exercise habits to solve these problems.
“When we are young, we have better recovery rates, muscle remodeling and even inflammatory markers,” he said. “Therefore, we now need to combine exercises that help improve physical stability and maintain or improve flexibility, rather than the same aerobic exercise, rotation classes or weight lifting exercises.”
You don’t want to put effort and energy into hard won exercise, but you can’t work for the rest of the week and fall into pain. To help prevent injuries and setbacks, here are the most common and biggest fitness mistakes for people aged 50 and over and what to do.
1. Exercise too long and too often
You don’t have to spend two hours in the gym to get all the benefits of exercise. In fact, doing so may be a big fitness mistake. A study, including one published in the European Journal of Applied Physiology, found that stopping exercise all day and taking shorter “micro exercises” were as effective as long-term exercise.
“Separating them will also provide the stimulation needed to see the results without the potential negative problems of prolonged training, especially cardiovascular exercise,” said Tom Holland, CSN, sports physiologist, certified sports nutritionist and fitness expert. “Five minutes of core exercise in the morning, 20 minutes of walking at lunch and 10 minutes of weight cycling in the evening add up to a great workout.”
2. Imitate the unusual training methods you see on tiktok
Today, tiktok videos are all over social media, many of which are related to exercise. In fact, search terms #gymtok alone have 41 billion views. Although it’s interesting to try to copy the actions you see in these videos, Alan Conrad, DC, CSCs, Montgomery County spinal treatment center in North Wales, Pennsylvania, recommends that you consult your doctor in advance.
“Tiktok tendinitis is a real problem for older people trying to replicate the specific jumps and lateral movements they see online, because as you age, your tendons become less elastic and more prone to acute tendinitis,” he said. “Because collagen decreases with age and tendon injuries may persist, these types of injuries are now more common in the elderly, who start an exercise program on tiktok after a period of no regular exercise.”
3. Skip warm-up
Some of the world’s top fitness athletes spend most of their training time warming up for a reason. Conrad points out that it can not only keep your body warm and ready for the next activities, but also reduce the risk of injury. As you get older, you are more likely to get injured. He recommends warming up for at least 5 minutes before exercise, but preferably 10 minutes to fully prepare your muscles.
3. Didn’t drink enough water before, during and after exercise
Proper hydration is essential for exercise, especially for people over the age of 50 or taking drugs. “Sweating is good, but you need water,” Conrad said. “Some drugs can dehydrate you, so if you exercise and sweat a lot, you need even more extra fluid than usual.”
He recommends drinking eight glasses of water a day and adding eight ounces of water before and after exercise to avoid dehydration and muscle spasms due to fatigue.
4. Running too many miles outside
Many people enjoy running, but as you get older and have degenerative arthritis, you need to make some adjustments to help prevent injury, Conrad warned. “Degenerative arthritis is a wear-and-tear disease that reduces the space and cushioning between joints, making exercise very painful and stiff,” he said.
To prevent this, he recommends limiting your outdoor mileage to a reasonable range, such as 5 to 10 miles a week, and choosing to run the rest in the swimming pool instead of on an outdoor concrete surface. “Hydrotherapy is a great way to exercise without putting extra pressure and wear on the knees, hips and ankles,” he said. “When submerged in water, it reduces the shear effect on arthritis, which will help reduce injury and provide good exercise.”
5. Think you can start from where you left decades ago
According to CPT personal trainer Robert Dodds, if you want to resume some fitness activities you did in your 50s and 20s, but haven’t practiced for decades, it can lead to injury. Coach and founder nothing barred fitness com.
“Mobility, strength and technology will decline dramatically and injuries will occur, especially when one tries to push himself to a level where he can no longer compete,” he said.
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