If you do a search for most exercise program for seniors – you’ll notice many cookie cutter answers. For example – talk to your doctor before starting an exercise program or start slowly and build up gradually. While these are important tips – many of us are already aware of these. The focus of this article is to address effective techniques for seniors (even though most if not all apply to every age) to help prevent injury, improve performance, and help with the aging process. Here goes:
- Incorporate foam rolling/triggerpoint into your exercise program. Foam rolling/triggerpoint is like self massage and can help with mobility, range of motion/flexibility, and recovery from an exercise session. In addition it can help loosen up tight muscles and make them better prepared for the task at hand.
- Include a dynamic warm up as part of the program. For years individuals have been doing only static stretching (holding the stretch for 30 seconds). While static stretching has a role – dynamic warm ups will help better prepare the muscles for work – especially if the movements include dynamic exercises (more explosive movements and/or quick changes in direction).
- Mimic movement patterns in the gym. For example if you are a competitive tennis player and want to prevent injuries/improve performance you should be performing similar movement patterns while training. While you don’t have to do the exact movement pattern – your exercises should be close. For example a tennis player uses a rotational movement from a variety of angles (i.e. serve, backhand, forehand) – utilizing a medicine ball and performing side throws and/or wood chops in a controlled training environment will help prepare the body for tennis, lower the likelihood of injury and increase performance.
- Wear compression garments. Over the last several years compression garments have become more popular. Tune into many endurance races and/or professional sporting events and you’ll most likely see some compression garments. They are typically made with high levels of lycra/spandex material and are most commonly worn as shorts or socks (realize that for compression garments to be of maximum benefit they have to be made of slightly thicker material and higher levels of lycra/spandex than often found off the rack). Many studies show they can slightly decrease the chance of injuries, improve performance, and help with recovery.
- Talk to your doctor about supplements. While there are no magic bullets – studies show certain supplements can be helpful in the aging process. For example fish oil, vitamin D, Co Q10, Antioxidants (like vitamin C), and B vitamins have been shown to be helpful, especially for seniors. Talk with you doctor before consuming individual supplements to make sure they are appropriate for you.
Following these outside the box tips can help prevent injury, improve performance, and help the aging process. For questions, please e-mail us at info@freedom4lifefitness.com.