Exercise is just as good for the mind as it is for the body! However, as much as the emphasis is on consistency once you start, moderation is key to preventing unnecessary injury and staying safe during exercise. This is especially true for senior citizens looking to stay healthy in their golden years. Some retirement communities have fitness centers and offer guided exercise classes. With this in mind, it is still essential to take care of your body and not over-exert yourself. Here are some tips for taking care of your body while you work out:
1. Consult A Professional Trainer
While there are many available online references for the type of exercises that you may want to do, nothing beats an expert checking out what you’re doing once in a while. It may be an expensive affair initially, but it will save you from the risk of injuries in the long term. Furthermore, a trainer will ensure that you work out the right way, and they will best advise on when to increase the workout intensity.
2. Check Your Gear
One significant cause of injury in a fitness regime is the workout gear you use. It will be ideal to try any gear on first and ensure it fits and is comfortable. Also, use all the necessary safety equipment required for the type of exercise you will practice. Additionally, ensure that you replace your workout gear, preferably after every six months, and check it regularly for safety.
3. Always Do Warm-Up and Cool Down Stretches
One step that many exercise fanatics often ignore is warming up before starting their exercise. Warming up will boost your training in a better way, and it protects you from injuries. You’re advised to never be in a hurry and always prepare your muscles for the workout. A simple but effective warm-up will take up only 3-5minutes of your time. Likewise, after your workout, do a cool down to restore your body to its normal state. The cool-down stretches will mostly take up to 10 minutes.
4. Have a Training Partner
Safety involves not only your body but also the environment you’re exercising in. For example, if you’re fond of doing outdoor runs, running alongside someone pushes your safety a notch higher in case of an accident or an injury. Alternatively, if you prefer exercising alone, ensure that you have a wristband with your name, blood group details, and emergency contact if an accident happens during your workout.
5. Have Rest Days
Strenuous workouts often cause your muscles to swell, tear and if pushed so much, it can lead to damage. Therefore, when planning your training, ensure that you intentionally add rest days into your routine to prevent fatigue and repair your muscles. Do low-impact exercises like walking, swimming, or yoga if you still want to exercise during rest days.
6. Take Plenty of Fluids
One can lose one and a half liters of fluid after every hour of exercise. Gambling with your body’s hydration needs will be a mistake. One way to know if you’re well-hydrated is if you pass clear urine an hour before exercise. Luckily, you don’t only have to hydrate with water, but water-rich fruits and foods will also come in handy in your hydration needs. Also, if you’re an exercise enthusiast, limiting caffeine and alcohol intake is ideal since they dehydrate your body more.
7. Listen to Your Body
The one way to know that you have achieved your goals during a workout is when you’re able to maintain your stamina and push your body to the extremes without quitting. However, there are isolated situations where you experience sharp pains, feel dizzy, nauseous, etc., while exercising. These episodes may be caused by working out too much or not pushing yourself gradually. If you ever feel these symptoms between your routine, stop immediately and treat them from home. If the symptoms don’t go away, don’t hesitate to consult your doctor.
While working out is essential to healthy living, you should prioritize your safety. Accidents can happen anytime; therefore, you must take all the needed safety precautions if you want to keep up with your workout routine for long.
About the Author
Jenn Walker is a freelance writer, blogger, dog-enthusiast, and avid beachgoer operating out of Southern New Jersey.