While exercise is generally beneficial for individuals above 60, there are exercises that may pose higher risks or be unsuitable for certain individuals.
Avoid exercises involving repetitive jumping or intense pounding on the joints, such as running or high-impact aerobics, as they may strain the joints and increase the risk of injury. Opt for low-impact alternatives like walking or swimming instead. Steer clear of lifting extremely heavy weights, as it can strain muscles, joints, and connective tissues, especially without proper form and technique. Opt for lighter weights or resistance bands under proper supervision and guidance. Stay away from activities that have a high risk of falls, such as certain types of gymnastics, aggressive sports, or activities on unstable surfaces. Focus on exercises that improve balance and stability, like Tai Chi or specific balance training exercises.
While flexibility exercises like yoga are generally beneficial, avoid overstretching or pushing beyond your limits, as it can lead to muscle strains or joint injuries. Practice proper form, listen to your body, and avoid excessive stretching. Certain health conditions or injuries may require modifications or the avoidance of specific exercises. For example, individuals with osteoporosis or arthritis should avoid high-impact activities or exercises that put excessive stress on the joints.
Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions, take medications, or have had recent surgeries. A healthcare provider can assess your overall health and provide guidance specific to your needs.
Understand your current fitness level and any limitations or health concerns you may have, such as joint issues, balance problems, or chronic conditions. This awareness will help you choose appropriate exercises and modifications, if necessary. Determine your exercise goals and what you want to achieve through your workouts. Whether it is improving cardiovascular health, building strength, increasing flexibility, or managing weight, setting clear goals will help you select suitable exercises and track your progress.
Incorporate a variety of exercises into your routine to promote overall fitness. Include aerobic activities, strength training, flexibility exercises, and balance training. This balanced approach helps improve cardiovascular health, maintain muscle mass, enhance flexibility, and reduce the risk of falls. Prior to each exercise session, warm up your muscles and joints with gentle movements and stretches. Similarly, cool down afterward with light stretching to help prevent muscle soreness and promote flexibility.
Start slowly and gradually increase the intensity, duration, and frequency of your workouts. By gradually progressing and allowing your body to adapt, the risk of overexertion or injury is minimized. One should always listen to your body and avoid pushing yourself beyond your limits. Learn and practice proper form and technique for each exercise to avoid injury and maximize benefits. Consider working with a qualified fitness professional to ensure you are performing exercises correctly. It is important to give your body enough time to rest and recover between workouts. This includes getting sufficient sleep, incorporating rest days into your routine, and managing any muscle soreness or fatigue.
Read the full story that first appeared in Deccan Chronicle dated July 26, 2023 here: