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By Howard Seidman, Staff Writer
Baby boomers have embraced the idea that aging can be slowed by staying physically active. But many have found that the road to physical fitness often includes a speed bump called "Father Time."
The effects of aging are a factor in many exercise and sports injuries. These injuries can occur when people are playing sports like they are still teenagers, or even when doing simple exercises if they are out of shape.
To prevent injury, you may need to modify activities to match your body's abilities. Always check with a doctor before you start or increase your physical activity. This is especially important if you've had an injury like tendonitis or stress fracture. It's also true if you have arthritis, low back pain or other medical problems. A doctor may be able to help design a routine that promotes health and lowers risk.
When participating in sports or doing exercise, consider these guidelines:
Warm up
Cold muscles are more prone to injury, so take the time to warm up. Do it before activities like running and even less intense pursuits like golf. Warming up can be as simple as doing jumping jacks or walking in place for five minutes. Follow by gently stretching your Achilles tendon, hamstring and quadriceps areas. Hold each stretch for 30 seconds if comfortable - and don't bounce!
Consistent exercise
Many baby boomers find themselves squeezing in their exercise on weekends. But compressing it into two days can cause problems and usually won't improve your fitness. Try to avoid being a "weekend warrior" and do 30 minutes of moderate physical activity each day. Remember, you can break activities into 10-minute stretches.
Proper prep
Taking sports lessons can pay off. Whether you're a beginner or a long-time player, good form and instruction cut your risk of overuse injuries like tendonitis or stress fractures.
The right equipment
Choose the right shoes for your sport and use them only for that sport. When treads begin to wear or the shoes start losing support, it's time for a replacement pair. Also, playing with any ball that loses its bounce will cause more stress on the body. So keep an air pump or a fresh can of tennis balls handy.
The 10 percent rule
When you increase your activity level, go up no more than 10 percent per week. The 10 percent rule should also be used as a guide for increasing any weights you are using.
Balanced fitness
A balanced fitness program should include cardiovascular, strength and flexibility exercises. Balance keeps you from getting bored and cuts injury risks. Adding one or two new activities per workout is best.
Cool down
Cooling down helps to slowly lower your pulse. After higher-intensity activities, walk or jog for five minutes.
Think safety
Wear safety gear when your activity requires it. For inline skating, this means knee and wrist pads and a helmet. For bicycling, it's a helmet at all times.
If you do suffer an injury, take a time-out. You may be able to treat the problem yourself, with the RICE method (rest, ice, compression and elevation). But you need emergency care if:
- There is severe pain, swelling, or numbness
- Weight can't be tolerated on the injured area
- An old injury flares up with pain or dull ache, along with swelling or joint instability
Don't let the fear of getting hurt keep you on the sideline, though. Doing regular exercise can help maintain muscles and joints, keep bones strong and lower the risks of heart attack and stroke.
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This article was reviewed and updated
08-01-2009.
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