Injuries & Age

Avoid Age Related Injuries

If you are planning to maintain an active lifestyle into your old age you need to start making the preventative decisions that will keep you healthy for the long haul. We are currently living in a great time in history where people are pushing their bodies to a physical extreme that was once never thought possible. We no longer have to live with the assumption that physical and even mental abilities will decline in our later age.

Due to the increase in older people who are still physically active we are seeing more injuries in these patients. Remember that as we age our bodies go through predictable degeneration (muscle, tendons, bone). You must be aware of these facts of aging and do your best to avoid and prevent them when able. Four factors that contribute to overall health are physical activity, diet, age, and genetics. The individual and the decisions they make on a daily basis decide two of these factors. So take into account what kind of lifestyle you want to live and consider the following information to help you reach those goals.

Diet: Be sure you are tracking your diet and getting the proper macronutrients your body needs. Getting the right vitamins and minerals for your body and age is also very important. Nutrition is the base that feeds your body as it moves through the world. If you have questions be sure you contact someone for help in the proper nutrition you require to keep the lifestyle you want long into the future. Remember that proper hydration is also a very important part of your diet.

Listen to your body: It will tell you when it needs a rest or when you are pushing it too hard. But you should not wait until you have symptoms like pain before you get help. Decreased mobility, flexibility, and range of motion are all signs that your body isn’t functioning at 100%. Next comes the pain and possible injury. If you notice things such as a sudden inability to hold a yoga pose or turn your head as much when reversing in the car, reach out to your musculoskeletal experts for help.

Movement: Keeping the body moving properly and increasing flexibility is important for health. Range of motion and flexibility exercises need to be practiced daily. These will help prevent micro traumas in soft tissue from building up. It can also help prevent falls by improving balance. Remember to start out slow (10 minutes of activity a day) and work up to more vigorous workouts. Approximately 90% of the stimulation and nutrition to the brain is generated from the movement of the spine.

Muscle Mass: Strength training is vital to keep an aging body healthy. Resistance training will help build muscle and bone that decrease as we age. Muscle also burns more calories and can help you maintain a healthy body weight.

Choose the exercise that is right for you: You may need lower impact workouts (swimming, biking) as you age to keep your joints healthier. High impact workouts (jumping, running) can put a lot of stress on the knee joints, which can lead to injuries. Try new workouts and find out what you enjoy. Get the mental benefits of doing something you love as well as giving your body a good workout.

Eliminate Stress: Find activities that help you blow off steam. Make these activities a regular part of your day or week. Don’t let stress become part of your regular day and don’t let it build up until other symptoms may be present.

Sleep: Get the right amount of sleep for your activity level and age. Regular sleep is going to give your body a chance to rest and rebuild.

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More posts on Health:

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Vitamin D Benefits

Everyday Stretches

Proper Lifting Technique

Eliminate Your Gut

 

This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/how-to-plan-now-to-avoid-age-related-injuries/article21407765/

2 thoughts on “Injuries & Age

    1. Range of motion exercises would involve movements in all ways of the joints range. Movements against resistance by your own weight/pressure or the use of resistance bands/straps would be the best way to be sure you work out in all ranges. A lot of machines only allow movement in 1 plane, which isn’t how our body moves through the world. When using free weights to exercise be sure you are taking your muscles through their full range of motion. One example is that not using all the ranges of motion in the ankle joints can lead to imbalances that lead to injuries down the line, especially as we get older. It is one joint you should target with ankle bends, ankle rotation, ankle supination, and ankle pronation.

      Flexibility workouts would involve stretching the muscles to increase their flexibility. This would involve holding a sustained stretch at the muscles tension for 30 seconds. Yoga is a good example of increasing the body’s flexibility through static positional stretching.

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