While there may be no single fountain of youth, you can slow down the aging process by staying physically active. Regular exercise enhances muscle and joint function, keeps bones strong and decreases your risk of heart attack and stroke.
Here are some tips developed by the American Orthopaedic Society for Sports Medicine and American Academy of Orthopaedic Surgeons that can help you exercise safely.
WARM UP - Always take time to warm up before physical activity. Research studies have shown that cold muscles are more prone to injury. Warm up with stationary cycling or jogging, or walking for three to five minutes.
CONSISTENT EXERCISE PROGRAM - Try to get at least 30 minutes of moderate physical activity every day. If you’re truly pressed for time, you can break it up into three ten-minute chunks.
BE PREPARED - Take lessons and invest in good equipment. Proper form and instruction reduce the chance of developing an overuse injury like tendonitis or stress fractures.
LISTEN TO YOUR BODY - As you age, you may find that you cannot tolerate the same types of activities that you did years ago. You will be able to prevent injury by modifying your activity to accomodate your body’s needs.
USE THE TEN PERCENT RULE - When changing your activity level, increase it in increments of no more than ten percent per week. Also use the ten percent rule when strength training and increase your weights gradually.
BALANCED FITNESS - Develop a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility. A balanced program will keep you from getting bored and lessen your chances of injury.
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