A lot of things change as we age. However, most people focus only on the physical aspect of aging like wrinkles, physical weakness, etc. But did you know that a lot of changes occur internally too? Roger E. Adams, a nutritionist, says that aging results in loss of strength, tolerance, and flexibility. Besides that, people tend to get a little shorter since bones lose their density, especially in our vertebrates. These changes make us more prone to fractures and falls, making it a challenge to maintain our balance.
Issues such as flexibility and struggle to keep our balance escalate once we hit 50 and above, so it is essential to have a lifestyle and exercise routines to address these issues when needed. Since recovery rates, muscle rebuilding, and inflammatory markers recover better when young. You can start by doing a cardio routine like spin class or weightlifting, exercises that improve physical stability and maintain flexibility should be added to the fitness routine. To counteract injury and setbacks, some common mistakes are highlighted and its alternate practice that 50-years old and above should do.
Working Long Hours
One should not spend too long in the gym to gain all the benefits at once. Instead, doing so can result in big mistakes. Research shows that breaking down exercises into smaller workouts is more effective compared to longer ones. The reason is that it provides a stimulus needed to see the results without any negative consequence which mainly comes from longer sessions, cardiovascular workouts in particular.
Copying something from TikTok is not really your workout routine. Although it is fun to watch and recreate the movements you see in the videos, it is better that you consult it with the doctor first.
TikTok tendonitis is quite worrisome for the older adults to copy certain jumping and lateral movements they see online since your tendons become less flexible and more susceptible to acute tendonitis as you age.
Top fitness athletes in the world spend a considerable amount of time just warming up. This not just gets you in the groove of exercising but also prepares your body to work out and avoid injuries and sprains. According to Allen, warming up for a minimum of five minutes or more before a workout routine is ideal.
Not Focusing On Hydration
Hydration is a crucial part of staying healthy, fit, and in shape. This is particularly true for those who are 50 and above. That’s because most of the senior citizens take medications that could cause dehydration. Besides that, when a person exercises they tend to sweat which further aggravates dehydration. So, you need to take extra fluids, more than you usually do.
Although there are people who enjoy running, as you age and suffer from degenerative arthritis, you need to make some alternations to avoid any injury. Reduce the number of miles you cover outdoors to something more rational, like 5 to 10 in a week.
Not Taking Into Account the Age Factor
If you plan to pick back some fitness activities you did in your 20s in your 50s without practicing them in between, this can be a matter of concern since you have a greater chance of getting an injury. It is because flexibility, strength, and technique fade away significantly.
This results in injuries, especially when people push themselves so hard trying to compete with their younger selves. They risk hurting themselves in the process and could also lose the will to work out. This is because they are no match to their younger selves in terms of energy and strength.
These are some of the major yet common mistakes most adults make unknowingly, which results in greater, long-term injuries that stay with you. To you, it may look like it has been too late to undo the damage that has been done. But the fact of the matter is that, in reality, it is never too late. Applying these preventive measures is easy, and you will get back in shape in no time. You would not want to waste your hard-earned effort only to end up in pain and lose the chance of continuing your workout session in the future.