Exercise Safety Tips For Seniors
It’s not news that physical activity is good for your health. Dedicating a few days a week to moderate movements can immediately affect your sleep, anxiety, and blood pressure. Keep at it for a few months, and you may notice changes in your brain health, heart health, weight, mobility, and balance.
Tips To Stay Safe
Physical fitness provides many health and wellness benefits, but those benefits won’t mean much if you aren’t staying safe. Consider the following to keep your body safe while you work out.
Always Warm Up And Cool Down
You might be excited to jump into a workout or anxious to get it over with, but it's important to warm up your body before and cool down after a workout. A warm-up lets your body know it’s about to work and preps your muscles for movement.
When you warm up, your blood vessels widen to ensure there's enough oxygen supplied to the muscles. Warming up also literally warms your body and makes it more flexible. A good warm-up also minimizes stress on the heart.
Your warm-up routine doesn’t have to be long or strenuous. Take five to seven minutes at the start of your workout to slowly start moving the body. You can take a short walk, run through a yoga flow, or do a few dynamic stretches.
The same ideas apply to your cool-down after your workout. As much as you might be ready to end your workout, spend about five to ten minutes to cool down your body. Your cool-down should focus on slowing your heart rate, controlling your breathing, and stretching your muscles.
Start Slow
Working out is a habit. As with any new habit, it's important to start slowly and build your routine over time. Doing too much too fast can lead to injuries or burnout.
Start with something simple. You could start walking a few times a week or doing a 30-minute low-intensity workout every other day. As these become habits, start building on them. Extend your workout, add weights, or increase the intensity.
Listen To Your Body
Regardless of age, listening to your body is the most important rule of working out. You know your body better than anyone. If something hurts, don’t do it. If you’re feeling fatigued, stop your workout. It’s always better to play it safe and slow down or stop your workout than to push through and risk an injury.
Modify Movements
On the same level as listening to your body, don’t be afraid to make modifications when needed. A modification is an alternative movement or approach to an exercise that makes the exercise more comfortable and safe for your body.
There are modifications for nearly every physical movement. A modification can be as simple as using body weight instead of free weights, changing your range of motion, or decreasing the time spent in the movement.
Work With A Certified Personal Trainer
If you’re new to working out or it’s been a while since you had a fitness routine, you may benefit from working with a certified personal trainer. Certified trainers are qualified professionals with the education and experience to help you reach your movement and fitness goals.
Below is a list of a few local options for gyms, personal training, and semi-private small-group classes:
How Visiting Angels Can Help
Visiting Angels is dedicated to the well-being of our clients. Our compassionate caregivers are happy to help you live a healthier, safer, and more comfortable life.
Whatever you need to feel your best, we’re here for you. Contact our office to schedule a complimentary consultation and learn more about how at-home care services can fit into your life.