Exercise is a significant part of a healthy lifestyle for seniors. However, the risks associated with exercise for seniors are greater. Body changes, muscle mass and body density decline make you less coordinated and balanced. Such changes could put you at risk of fractures and falls. The heart also changes causing diseases such as hypertension and arteriosclerosis. These risks do not mean that working out should be avoided as its benefits outweigh its risks. By taking the necessary precautions, it is easy to workout as you did while younger. It is therefore necessary to consider these 7 exercise safety tips for seniors.
Consult with Your Physician
Visit your physician for a full medical assessment to establish realistic exercises and goals that are safe and sustainable. This allows you to find the best exercise routines without risking your life. Adhere to the instructions shared by your physician and your trainer to prevent any accidents.
Be Aware of Your Surrounding
Pay close attention to what around you and what is happening around you all the time. Seniors with hearing or visual problems, should always workout in the presence of a professional caregiver or a family caregiver. It helps to have someone around as they will help you or your loved one avoid any accidents.
Wear Appropriate Gear
Avoid baggy outfits, exercise gear that is too tight or shoes that do not fit. Appropriate gear should be comfortable, easy to workout with and reduce your risk of falling or restraining body muscles.
Water is lost through sweating as you work out, therefore it is important to stay hydrated. Take sips of water throughout your workout. Avoid drinking too much water as you work out as it could cause a stitch.
Start Off Slowly
To avoid injury or overexerting yourself, you need to start off slowly then gradually increase your intensity. For instance, you can start with a 10-minute cardio session 3 times a week which will help you get accustomed to an increased activity level.
Try A Variety of Exercises
Alternate the kind of exercises in your routine by trying out different types of workouts. We suggest mixing up aerobics, water aerobics, yoga, walking, running, strength training and outdoor activities such as hiking. The type of exercise you pick should be safe and not cause you any physical strain.
Consider Group Workouts
Group workouts are fun and keep you accountable. Get your friends or family members involved to keep you motivated and consistent. Virtual group workouts are also recommended especially with the social distancing regulations due to COVID-19.