In my last blog post, I wrote about ways to keep yourself safe while working out at home–focusing on having a safe and secure workout space.
Preventing injury requires more than just cleaning up a large enough space and getting possible obstacles out of the way. There are factors to take into account both at home, and at they gym to consider. An article in at http://www.aarp.org points out 5 issues to bear in mind when embarking on a fitness journey; these factors are especially relevant for older adults.
- Start slowly. With New Year’s Resolutions on the horizon many of us may resolve to start working out more often. Going from 0 to 60 in 3 seconds may be great for a sports car, but our bodies require us to move forward gently–especially if we have been sedentary for a while. Working out for too long, too often, or with weights that are too heavy is a recipe for injury. Muscles need to get used to the new routine; they need to grow and strengthen before we get more intense. Ease into it.
- Speaking of going from 0 to 60, every workout should begin with a warm-up. Typically, a before-workout warm-up should involve dynamic stretches or motions; in other words, they should be comprised of actions similar to those you will do as part of the workout, just at a slower, more gentle pace. The goal is to warm up the muscles and get the blood flowing throughout the body. Static stretches can be done after the warm-up, or (as I prefer) after the workout; static stretches are the ones where you hold a certain position for a given amount of time.
- Get the right athletic footwear. Shoes are like tires; some work better in different situations, and some only work on certain models. As we age, many of us develop issues with our posture and the rest of our kinetic chain (think of the hip bone connected to the thigh bone…); proper athletic footwear can help us excel, avoid pain, and stave off injuries. Like tires, they also have a mileage limit; if the treads on your shoes are gone, time to get new ones. I recommend going to a shoe store that only sells athletic footwear; their employees are trained and can get you the right fit for whatever quirks your feet might present. Do not let me catch you barefoot or in socks!
- Switch it up. Do not do the same exercise day in and day out. First, you will get bored. Second, you may cause injuries due to overuse. It is also important to work all the various muscle groups; varying the workout can help make that happen.
- My favorite one: if you are not sure about how to begin, reach out to a fitness professional. Most gyms have personal trainers or other fitness experts who are happy to help; often, an initial session is offered for free so that you can get acquainted with the gym and its equipment. If you prefer to work out online or one-on-one with a trainer at home, there are personal trainers who specialize in these kinds of settings–and you will probably save money not having to pay for a gym membership. A trainer will make sure that you cover most of the points above and will help keep you on track. There’s nothing like a good personal trainer to keep you accountable to your goals.
Of course, injuries do happen. Sometimes there are accidents, and other times we have physical weaknesses of which we are not aware. While there are no guarantees, the points above are certainly excellent guidelines to keeping your workout–at home or at the gym–less likely to cause an injury.