After age 35, exercise isn't just about staying fit or increasing endurance. At this stage, exercise is a crucial part of long-term health protection. However, maintaining the same exercise routine as in your younger years can increase the risk of injury.
This is because after age 35, the body begins to lose muscle mass, bone density decreases, and recovery slows down. These are natural changes due to the effects of aging, according to the health website Healthline (USA).
People over 35 should warm up thoroughly before exercising.
PHOTO: Created by N. Quy from GM
Furthermore, the coordination between the nervous system and muscles is no longer as flexible as before, making balance more difficult. These factors combined increase the risk of muscle pain, sprains, or falls during exercise, especially when performing fast or complex movements.
To reduce the risk of injury during exercise, people over 35 should keep the following in mind:
Adjust the exercises to your individual condition.
After age 35, many people begin to experience health problems such as joint pain, cardiovascular issues, or osteoporosis. These factors can directly affect mobility and increase the risk of injury if exercise is not appropriate.
Therefore, a single exercise program should not be applied to everyone. Exercise choices should be based on individual health conditions. In some cases, it is even advisable to consult a professional to ensure safety.
Always warm up properly.
Warming up is a very important step, especially for people over 35. At this age, muscles and tendons are no longer as elastic as before. Starting exercise abruptly without warming up can lead to muscle strain or tearing.
Warming up helps increase blood flow to muscle groups, heats up joints, and prepares the body for exercise. Instead of just light stretching, prioritize warm-up exercises such as joint rotations, brisk walking, or light muscle activation exercises. This helps the body get into a safe rhythm before starting the main workout.
Pay close attention to technique and body language.
When training, proper technique is always more important than lifting heavy weights or doing many repetitions. An incorrect movement can put significant stress on joints and muscles, leading to injury.
In addition, listening to your body is also essential. If you experience unusual pain, especially sharp or persistent pain, you should stop exercising and adjust your routine. Trying to endure the pain to continue exercising can worsen the situation.
Maintain consistency instead of overexertion.
Regular exercise at a moderate intensity is generally more effective than very strenuous but infrequent exercise. Studies show that maintaining a consistent exercise routine significantly reduces the risk of falls and injuries.
Pay attention to the training environment.
The training environment also greatly impacts the risk of injury. Slippery floors, cramped spaces, or ill-fitting shoes can all increase the risk of falls or ankle injuries. These factors become especially important as balance declines with age, according to Healthline .