Staying active becomes even more important as we get older. However, this isn’t always easy, and injuries that were easy to overcome in our younger years can linger for a much longer period of time.
So, let’s take a look at 15 tips that will help you exercise more often and guard against injury.
Start Slowly
If you have not exercised in a while and feel a little out of shape, it can be tempting to push yourself hard, particularly if you were previously very physically fit. However, this can be counterproductive, as you could end up with an injury and not be able to exercise at all.
Start slowly and try to progress with every session. Remember, you are only competing against yourself!
Check With Your Doctor
It is essential to consult your doctor before exercising, particularly if you have any underlying health conditions. Medical professionals can advise on the best exercises for you and which ones to avoid.
Even if you have mobility issues or other health problems, there will be exercises that you can do.
Remember to Stretch
Stretching properly will warm up your joints and help you to avoid injury. Even if it is one of your rest days, doing daily stretches will help you go about your daily activities and recover from your previous exercise sessions.
Stretch every morning to help with your recovery and improve your flexibility.
Walk
Walking regularly is great for physical health and can be an easy win when considering your exercise goals, particularly if you aren’t ready for more intense exercises yet. Try to avoid taking the car for drives over short distances and walk instead.
Over time, you will start to see the benefits.
Set Realistic Goals
As we get older, it can take longer to reach peak fitness, but with time and patience, you can make progress and feel fitter. Setting realistic goals, like increasing the number of times you go to the gym every week or improving your running times every month, can keep you motivated without risking injury.
It’s ok to change these goals if your fitness improves at a different rate than expected.
Stay Hydrated
People often don’t think about staying hydrated, particularly if they are not used to regular exercise. Drinking water before, during, and after your workout is essential, as you can lose a lot of fluids during this time. This will help with your performance, muscle function, and recovery. You should also make sure that you drink enough fluids during your rest days!
Wear Proper Footwear
While it can be expensive, proper footwear is an essential investment in your fitness. Wearing unsuitable shoes for exercise risks injuries like sprains or a rolled ankle, while old shoes that no longer have enough cushioning can put pressure on your joints.
Wearing quality footwear specifically designed for the physical activity you are doing offers many benefits, including shock absorption and increased performance.
Listen to Your Body
While it can be encouraging to see progress and tempting to increase the intensity of your exercise, never ignore what your body is telling you. Skipping a gym session because you are tired or your muscles are feeling tight can be much more beneficial for your progress than pressing on and risking getting hurt.
Dance To Improve Your Fitness
People often find cardio sessions monotonous and challenging for the joints, making it hard to stick to an exercise regime. You can avoid this by taking a regular dance fitness class, like Zumba. If you enjoy dancing, this can be a fun way to stay fit, and a regular class can be easy to stick to.
Use Fitness Apps
Fitness apps make it easier to track your progress than ever. You can log exercise and see your fitness journey automatically using your phone or smartwatch. You can monitor your heart rate, track your walking or running times, or log weight sessions at the gym. Best of all, many fitness apps are completely free to use.
Be Careful With High Impact Exercises
High-impact exercises, like running and jumping, are highly beneficial for your health but can also be bad for your joints. Therefore, it’s essential to be careful and build up slowly. If you have a history of joint problems, you may want to avoid high-impact exercise altogether, but consult your doctor if you are unsure.
Take a Pilates Class
Pilates can be a great way to improve your physical fitness without risking injury. Classes are based on controlled movements, which will enhance flexibility and core strength. There are a range of levels, from beginner to more advanced, so you can progress if you see improvements and choose to do so.
Do Regular Strength Training
People often assume that strength training is only for people looking to grow their muscles. However, regular weight training or bodyweight exercises improve core fitness and are great for overall cardiovascular health. If you can afford it, a personal trainer can tailor a strength training regimen to your fitness goals.
Try Chair Exercises
If you have mobility issues or just want to begin your fitness journey with some light physical activity, chair exercises are a great place to start. Many gyms and community centers offer chair exercise classes, which can be a great way to meet new people and build a foundation for more intense exercises in the future.
Celebrate Small Wins
To stay motivated, it’s essential to recognize your progress. One way to do this is to celebrate small wins. For example, you could celebrate your improving running or walking times or simply acknowledge that you are exercising again after a long period of inactivity. You deserve to celebrate this progress!
