Generation Boomeritis
Aging doesn’t have to be synonymous with aches and pains. Here’s how to keep your body in tip-top, pain-free shape
Despite the fact that exercise keeps many of the baby-boomer generation from slowing down, some doctors are saying that slowing down might actually allow for more exercise.
“Boomers should be aware that their bodies are no longer 20 years old,” says Christopher Siodlarz, D.O., a physiatrist on the medical staff at Baylor University Medical Center, Dallas.
“In other words, realistically assess your strengths and weaknesses before beginning a new exercise or sport. Incompletely rehabilitated injuries and current weakness usually dictate the beginning level of activity. The competitive nature can get the best of you, but it is essential to remember that overtraining can cause injuries and poor performance.”
Tired muscles, he says, are prone to injury, and physiatrists warn that once you’ve suffered an injury to bones, tendons or other tissues, you are in for a long recovery.
Doing challenging exercises too quickly and not following directions can also lead to injury, he says. When it comes to exercising, Siodlarz says, it is important to listen to your body.
Dr. Alexis Abramson of Gold’s Gym Fitness Institute and a gerontologist, says to pay attention to your body’s needs and abilities, and modify your workout accordingly.
“Create a balanced fitness program,” she says. “Incorporate cardio, strength training, and flexibility training to get a total body workout and prevent overuse of muscles that can cause injuries. Also, introduce new exercises gradually, so you don't take on too much at once.”
Use the 10 percent rule when it comes to exercising. Abramson recommends when you change your activity level, increase it in increments of no more than 10 percent per week.
“If you normally walk two miles a day and want to increase your fitness level, don't suddenly try to walk four miles. Slowly build up to more miles each week until you reach your higher goal,” she says. “Also, use the 10 percent rule as your guide for strength training and increase your weights gradually.”
Siodlarz adds that a few simple measures of precaution can cut down on age-related exercise injuries.
“Be sure to warm-up before exercising to loosen your muscles, and stay hydrated throughout,” he says. “Before starting new activities, have a full examination by a proper specialist, such as a physiatrist, orthopedist and/or cardiologist before any exercise.”
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