It’s important to note that all of our bodies are different, even if they work with generally the same architecture. The requirements of a person working out for the first time at forty-five may be much different to that same person working out at eighteen years old. What matters is making sure we calibrate an appropriate program for them, by fiding a suitable exercise, and making sure that progressive load is responsibly established.
But more than just making sure exercise takes place appropriately is ensuring that the rest, recovery periods and injury prevention measures are properly aligned, too. No matter how hard and well you work out in the gym, if you’re not getting any quality sleep, you’re unlikely to make any progress and will possibly put yourself in harm’s way. For this reason, it’s important to find a reasonable plan that can work for you, sustainably.
In this guide, we’ll discuss a few measures that you may wish to use when avoiding injury as a middle-aged fitness-focused individual. Often, this means listening to your Doctor directly, particularly if undergoing specialist care such as osteoporosis treatment. From there, you may find advice like this more worthwhile:
Extensive Warm-Ups
It’s important to make sure that you warm up extensively before working out, and cool down after each session to. Depending on the exercise you do, this can include dynamic stretches before and static stretches afterwards. We’d also recommend warming up using a light effort comparable to the movements used in your actual exercise regime, such as lifting an empty barbell with perfect form for a few reps in each position, or simply going for a ten minute brisk walk before your twenty-minute run, after all stretches are completed.
Joints & Flexibility
One of the most common causes of injury in middle-aged fitness hobbyists is that of harming a joint through repeated pressure (such as intense plodding running with poor footwear), or flexibility failings. As such, it’s good to work on both of these. If you notice that your joints are sore, good stretching, rest, and switching to swimming, walking, cycling and other efforts can make a tremendous difference over time. Flexibility can also involve basic yoga movements appropriate for your training level – helping you grow and reduce the damage a fall could do.
Appropriate Clothing & Equipment
Wearing the right equipment and especially clothing is essential if you’re to work out well, depending on the exercise you’re doing. For instance, good-quality footwear, breathable fabrics, and sometimes, supports that you may need, like ankle supports, calf sleeves, lifting belts, or a protective yoga mat can make all the difference. A light investment in good equipment can make sure you take your exercise habit seriously, and also prevent you from overdoing yourself without the proper protection. Choosing kinesiology products can help you support your body when needed and reduce pain naturally while avoiding any damage. Products such as calf sleeves are designed to help you give your body support during exercise. It might sound like a small effort, but without such precautions, it’s best to wait before you get started.
With the advice, you’re more likely to avoid injury from exercising in middle age. Over time, you’ll become more robust and stronger, limiting that chance even further.
