Seniors are more prone to injury and accidents compared to people who are younger. That is why, it is very important to always ensure safety in every strength exercise or any other exercise in seniors, to prevent any accidents, which can result to injuries. Seniors are more fragile and are weaker in terms of strength and endurance due to the normal aging process. Those are the factors that can make them more prone to accidents and possibly injuries when doing various strength exercises and other types of exercises.
What to Do Before Performing Strength Exercises
Seniors Stretching Before and After Exercise
In order to reduce risks for seniors, these things should be done or observed before seniors doing strength exercises:
Do proper stretching. Seniors should gradually and gently stretch their muscles to prevent muscle strains and muscle injuries. Stretching can help prepare your muscles for your strengthening activities.
Warm-up. You should slowly pick up your pace or gradually increase the level of your activity. This can help the body adjust to the activity without any problems and warm up can improve endurance.
If you plan on doing arm strengthening exercises, you should not use dumbbells that are too heavy for you. Using too heavy dumbbells during arm exercises will not do any good, but it can just strain your muscles, which can lead to muscle or even joint injuries.
No matter what type of strength exercise you are going to do, never, I repeat, NEVER HOLD YOUR BREATH. Holding your breath can just cause the blood pressure to spike up, which can cause heart attack or even stroke in seniors. Seniors suffering from hypertension should drink their antihypertensive medications on time, no matter exercise activities.
Avoid thrusting and jerking movements when doing leg strengthening exercises. Instead of doing jerking movements, keep your movement smooth and steady when bringing weight back into position.
If you feel muscle soreness or muscle aching and slight fatigue during the first few days when you started strength exercises, you do not have to worry. Those are normal to happen, since your muscles and body are adjusting to the work you are giving them.
However, if muscle soreness or muscle aches and slight fatigue are normal after exercising, too much exhaustion, sore joints, and painful muscle pulls are never normal. If you experience exhaustion, sore joints, and painful muscle pulls, you should see your physical therapist or doctor to properly diagnose your condition.