A Baby Boomer is someone born between 1946 and 1964; they make up 29 percent of the U.S. with a population of over 79.1 million. AARP states that every seven seconds a Baby Boomer turns 50! Moreover, Boomers make up approximately one-third of Americans who take part in sports activities.
As the generation of Boomers grows older, they’re experiencing more injuries than the generations before them. This is due to their hard work to keep their youth and vitality by staying healthy with physical activity.
There were 1 million sports injuries to persons between the ages of 35 and 54 in 1998, according to a US Consumer Product Safety Commission report, which is a 33% increase from the same statistics of 1991. However, many sports-related injuries are minor aches, strains and sprains that can be prevented or treated with self-treatment methods. The following tips may help you stay fit, while easing strain on your body, whether you’re a weekend sports warrior or lifelong athlete.
Make sure to warm-up before attempting stretching or a rigorous activity. Muscles will have a lesser chance of tearing if they are warmed through slow-paced pre-exercise such as jogging or walking.
Next, stretching is important before and after exercise to help you stay limber and flexible. The best preventive measure against injury is stretching.
In addition, it is critical to get fitted with a proper work out shoe. Running, hiking, and cross training require appropriate footwear to further prevent injury and bodily stress. A staff person at a sportswear store can analyze your walk, arch, and how your foot turns in or out during activity. Each body type needs a different amount of support or cushioning – they can fit the right shoe for you. This preventative measure alone can significantly reduce the occurrence of injury.
Daily conditioning is a great way to inhibit injury. Any kind of daily activity will assist in conditioning your body for more strenuous exercise.
Another way to lessen bodily strain is by adding low-impact activities to your routine. This includes: Elliptical Trainer, Recumbent Cycling, Pilates, Yoga, Tai Chi, and Spinning.
Add strength training to your weekly work out. Stronger muscles mean less stress and longer lasting joints, while achieving a more toned and energized body.
Create an active program with balance: combine stretching, cardiovascular exercises, and strength training to maintain your body.
Use R.I.C.E. – Rest-Ice-Compression-Elevation – if pain does afflict your body after playing a sport or activity. Using the technique of R.I.C.E. will immediately reduce inflammation. Don’t use heat in the first 48 to 72 hours after an injury occurs because this will increase the chance of swelling and bruising. R.I.C.E. can make the difference in a fast, effective recovery.
Try to incorporate massage for tight, stressed muscles. Massage therapy can be a relaxing and helpful treatment for minor aches and pain. Legs, ankles and feet can even be easy to self-massage.
Lastly, a cognitive behavior therapy is suggested because it works on the concept that you can reprogram your mind to help performance or decrease pain triggers, incorporating relaxation and visualization techniques. Professional athletes use it to rehearse a winning performance in their mind before an event.
Physical activity can be a challenge for Baby Boomers, but inactivity is a greater threat to health. A sedentary lifestyle is typically a catalyst for diabetes, high blood pressure, heart disease, osteoporosis, stroke and some cancers. Regular physical exercise helps Boomers strengthen muscles, stabilize joints, increase flexibility and keep age-related diseases away. Better to be a buff Baby Boomer than a middle-age couch potato!
This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
