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News - Central Valley General Hosp, Hanford California USA |
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| Central Valley General Hosp |
| Baby boomers: Ease in to summer exercise programs |
| Date : - 29/06/2009 |
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June 29, 2009—The summer months are a great time to be outdoors and physically active. But here’s a word of caution for people ages 45 to 64: Baby boomer bodies are increasingly vulnerable to exercise-related injuries.
This doesn’t mean you’re sidelined for life, however. While it’s true that your joints, tissues and muscles are likely to be less flexible than they were at 20, these physical changes need not be an obstacle to safe exercise, said Ray Monto, MD, a spokesman for the American Academy of Othopaedic Surgeons (AAOS).
“A little extra stretching before and after exercise, for example, goes a long way,” he said
And there’s more you can do. To help keep your exercise program safe, the AAOS offers this advice
Talk with your doctor first. This is especially important if you have had a previous injury. A physician will make sure your heart is in good condition and can make recommendations based on your current fitness level.
Develop a balanced fitness program. To get a total body workout and prevent overuse injuries, include three kinds of activities: cardiovascular (aerobic) exercise, and strength and flexibility training. Introduce your new exercises gradually.
Take lessons. Learning the proper way to perform an activity can help prevent overuse injuries such as tendonitis and stress fractures.
Warm up and stretch before exercise. A good warm-up increases blood flow, raises muscle temperature, increases breathing rate and gives the body time to adjust to the demands of exercise. The simplest way to warm up is to do the activity at an easy pace for a few minutes.
Once your muscles are warm, spend a few minutes stretching. Since the goal is to increase your heart rate and prepare you for more intense work, choose stretches that can be done standing up. A physical therapist or fitness trainer at a gym can show you the best ways to stretch.
Set a schedule. Plan to take regular days off from exercise—and make sure to rest when you’re tired. Avoid being a “weekend warrior.” Moderate exercise done daily is better than heavy activity done only on weekends.
Listen to your body. As you age, you may not be able to do some of the activities that you did years ago. Pay attention to your body’s needs and modify your workout accordingly.
Exercise, done regularly and safely, is likely to have a big payoff. According to the AAOS, boomers who exercise regularly are less likely to experience depression, weight gain, diabetes, high blood pressure and sleep disturbances.
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| Reference : - www.adventisthealthcv.com |
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