What are the most significant exercise mistakes seniors would avoid? Exercise is a vital part of life. Seniors need to consider having a routine to maintain strong joints and muscles. However, with recommendations of at least 30 minutes of moderate exercise five days a week, there can be the risk of making serious mistakes that may affect your routine.
Skipping Warm Up
We’re all guilty of it. When trying to stick to a time constraint, we first look to cut the warm-up. However, this is an essential part of the exercise process. It prepares your body for the exercise you are about to undertake. “Warm-up gets the blood flowing and increases the body temperature. A warm-up gets the joints and muscles ready for your workout,” reminds Lisa Petersen, a sportswriter for Big Assignments review and Academadvisor.
You should take five to ten minutes before your warm-up. Focus on the movements you will make during your exercise routine but at a slower pace. For example, if you are going for a jog or brisk walk, go at a more slow pace. Walk five to ten minutes and build up from there. Try to avoid going straight into stretching. This can be detrimental to your muscles as they haven’t yet had time to get warm and pliable.
Skipping Cool Down
It is highly tempting to stop once you’ve finished your routine. This can be incredibly dangerous with an elevated heart rate. Your body temperature is still higher than usual after exercising. So instead, when you complete your training, take about two to five minutes to cool down. A cool-down will bring your heart rate back down slowly. Like warm-up, you do this by doing activities like walking after a jog or stretching after a workout. This has the added benefit of your muscles and joints being still warm. Also, a cool down makes your muscles more pliable and reduces the likelihood of straining them.
Not Taking Rest Days
We all want to hit that target of 5 days a week. But working out too often does more harm than good. So instead, experts recommend you take days off to rest, especially for older adults, to recuperate. This doesn’t mean stopping entirely, but it means you should intersperse higher intensity workouts with days of light stretching. This will prevent you from pushing your body too hard.
Hydration is vital and quickly forgotten as you get caught up in a workout. Fitness blogger Donald Chism, Assignment writing service and Simple Grad, warns, “You lose so much fluid while exercising its important to stay on top of it to prevent dehydration which can lead to light-headedness, dizziness, fast heart rates, and muscle cramping.”
Water helps regulate the body temperature and lubricate the joints, but there are no hard and fast rules as every person is different. However, drink water before, during, and after your workout and consider how much you are sweating, how long you are exercising, and the humidity of where you are exercising.
Not Talking to a Doctor
This is key for anyone changing their lifestyle, especially for older adults looking to get into a regular workout routine. Speak to your doctor before starting a new training or increasing the intensity of your current performance. Every person is different, and it’s worth getting regular check-ups to make sure everything is in working order. In addition, for those with pre-existing conditions of any kind, you need to be aware of how these conditions may affect what you can do and what recommendations your doctor might have in making sure you exercise safely.
The last word on the most significant exercise mistakes seniors should avoid
Overall, take the time to find out what is suitable for you and the best approach for your health. Listen to your doctor and your own body regarding the work you put in, and remember to do the three basics of warming up, cooling down, and staying hydrated. In the end, your exercise routine is for your benefit and there is no shame in not being able to do as much as someone else. Do what’s right for you, and the rest will follow.