Staying Active and Injury-Free as We Get Older

Try as we might to fight it, age comes to us all. But it doesn’t have to be the barrier that many of us view it to be. We don’t have to slow down. It’s not a given that we’ll succumb to endless injury. In fact, staying physically active is one of the best ways to maintain independence as we get older. It can help us physically, mentally, and emotionally. The key is to work with your body and stay fit sensibly.

Tips for Keeping Fit, Active, and Injury-Free as You Age

Understand your body

As we age, our bodies go through a number of changes. Muscle mass naturally decreases. Joints become stiffer, which can lead to problems with balance and coordination. For many of us, bone density may also decline. All of these things can make us more prone to injuries such as sprains, strains, and fractures but they shouldn’t stop you moving. You just need to rethink how you approach exercise. This is something that sports physiotherapy can help you with.

Choose lower-impact activities

High-impact sports can be tough on aging joints. Instead, it can be a good idea to choose activities that improve strength, endurance, flexibility, and balance. These not only carry a lower risk of injury; they’re also very good for you.

•  Walking is great for heart health and easy on the joints.

• Swimming or water aerobics reduces stress on joints while enabling valuable cardio.

• Tai chi and yoga can help to improve balance, flexibility, and body awareness.

• While cycling builds leg strength and cardiovascular health with low joint impact.

Warm up and cool down

It’s never wise to engage in exercise without warming up or cooling down – although it’s often tempting. But as we age, our muscles need more time to prepare for activity. Spending 5-10 minutes warming up with light movement – walking or gentle dynamic stretches – can prepare the body and help to avoid injury. While cooling down gradually with stretches can reduce soreness and enhance flexibility.

Strength training

Strength training can be one of the most beneficial exercises as we age. Building and maintaining muscle is crucial for joint protection and balance. For most people, we recommend working on strength training exercises 2-3 times per week, if possible. It doesn’t have to be heavy weightlifting. In fact, for many people, using resistance bands is just as beneficial, if not more so.

Balance and core strength

The older we get, the more likely a fall is to do us damage. So, working on core strength and balance can be hugely beneficial. Exercises, such as single-leg stands and heel-to-toe walks, can help to improve balance and stability. While seated knee lifts and planks can help to improve core strength and movement.

Listen to your body

You’re the only one who knows what your body feels like. So, if something hurts, it’s a warning sign to ease off or modify your exercise routine. Rest is just as important as activity in preventing overuse injuries. But if you’re concerned, a sports physio will be able to help.

Be consistent

One of the best approaches to exercise at any time is ‘little and often’. You don’t need to train like an Olympian to enjoy the benefits of physical activity. Small, consistent efforts lead to big gains over time. 15-30 minutes a day can be far better for you than two hours of intensity twice a week.

Talk to a professional

If it’s been a while between exercise sessions, it’s always a good idea to seek advice from a professional before you get started. The worst thing you can do is go all-in and end up in agony. A sports physio can help tailor a safe and effective programme just for you. Allowing you to enjoy and benefit from a return to activity, rather than punishing your joints unnecessarily.

Staying active is one of the best things you can do to support your long-term health. With the right approach, you can stay mobile, independent, and injury-free well into your later years. So, whether you’re turning 40 or already in your 70s, it’s never too late to start.

Find out more about staying active in mid and later life with Ultra Sports Clinic.