For many people, even those who exercise regularly, breaks in the routine mean the end of daily exercise and its benefits. Freddi tells how she carefully got started again:
“For more than 10 years, I jogged every day to clear the cobwebs and get my blood flowing. Imagine how awful I felt when I fell down the stairs and broke my ankle. At 54, I wasn’t ready to be a couch potato. After the cast came off, I had physical therapy. I worried about hurting my ankle again, but I wasn’t going to let the injury keep me down. At first, I walked slowly in my neighborhood, but I didn’t want to trip on uneven pavement. My physical therapist suggested I try a treadmill instead. Now, I go to the gym after work. I set the treadmill incline high, turn on my headphones, and walk. Sometimes, I listen to music or a book on CD. I miss the fresh air, but I don’t think about falling, and my stamina is back. Plus, I’ve added strength and balance exercises to my routine. In many ways, I’m in better shape now than before the fall and that feels great!”
Reducing the Risks
Many people hesitate to exercise for one reason or another. In fact, exercise and moderate physical activity, such as brisk walking, are safe for almost all older adults. Even so, avoiding injury is an important thing to keep in mind, especially if you’re just starting a new activity or you haven’t been active for a long time. Talk to your doctor if you have an ongoing health condition or certain other health problems (see page 33) or if you haven’t seen your doctor for a while. Ask how physical activity can help you, whether you should avoid certain activities, and how to modify exercises to fit your situation. You may feel some minor discomfort or muscle soreness when you start to exercise. This should go away as you get used to the activities. However, if you feel sick to your stomach or have strong pain, you’ve done too much. Go easier and then gradually build up.
Preventing Injury
The health benefits of exercise far outweigh any risks of injury. However, you can take some precautions to exercise safely.
Follow these tips to avoid injury:
- When starting an exercise program, begin
slowly with low-intensity exercises. - Wait at least 2 hours after eating a large
meal before doing strenuous exercise. - Wear appropriate shoes for your activity
and comfortable, loose-fitting clothing that
allows you to move freely but won’t catch
on other objects. - Warm up with low-intensity exercises at
the beginning of each exercise session. - Drink water before, during, and after your
exercise session. - When exercising outdoors, pay attention
to your surroundings — consider possible
traffic hazards, the weather, uneven
walking surfaces, and strangers.
Stop exercising if you: - Have pain or pressure in your chest,
neck, shoulder, or arm - Feel dizzy or sick to your stomach
- Break out in a cold sweat
- Have muscle cramps
- Feel severe pain in joints,
feet, ankles, or legs
