Tips to avoid exercise injuries after age 50

Exercise is a necessary component of good health. Physical activity improves overall wellbeing and can help a person maintain a healthy weight and bone density while improving flexibility and muscle strength.

It is essential that people continue to exercise into their golden years for all of the reasons mentioned above. But adults age 50 and older should find an exercise program that won’t make them vulnerable to injury.

AARP and the Consumer Product Safety Commission says exercise- related visits to the emergency room surpassed 107,000 for those aged 50 and older in 2020. That figure was even smaller than usual due to the COVID-19 pandemic being in effect. Poor form when exercising can be worse for an older adult than doing no exercise at all, particularly for people with arthritis or preexisting conditions. Older adults can keep these tips in mind to avoid exerciserelated injuries.

Ease into exercise. It is good to be excited about exercise, but jumping in too quickly or intensely is a recipe for injury. This is particularly true in strength training when lifting too much weight can cause injuries like rotator cuff tears and lower back strain.

Stretch regularly.

Johns Hopkins Medicine says as a body ages, tendons get thicker and less elastic. Stretching can help counter this occurrence and help prevent injuries at age 50 or older. Stretching should be done slowly and smoothly. Do not force stretches or speed through them.

Incorporate strength training.

It is important to prevent muscle atrophy as you age, and strength training can help achieve that. Strength training also helps reduce the risk of bone fractures later in life. However, start slowly at minimal weight and low repetitions, and gradually build up. Try 10 to 12 repetitions to start. Work with a qualified physical therapist or personal trainer to learn the proper form.

Warm up before exercise.

Warming up involves slow motions to acclimate the body to exercise. It may include walking and other fullbody movements. As opposed to stretching, a warm-up involves movements similar to the workout but done more slowly. Warm-ups increase blood flow to the muscles and improve tissue elasticity, says AARP.

Vary your activities.

Switch up the exercises you do so that you focus on different muscle groups on alternating days. This can help avoid overuse injuries that occur from working one part of the body or muscle group too frequently, according to Intermountain Health.

Invest in good shoes.

Choose workout footwear that is comfortable, supportive and designed for the activity you will be doing. Shop for athletic footwear in the afternoon to account for foot swelling.

Older adults need to take extra precautions to avoid injuries while staying fit.