If you entered this world between the years 1946 and 1964, congratulations, you may officially be getting over the hill! You and 79.1 million other Americans making up twenty nine percent of the total US population are officially fighting the battle against age progression. According to the American Association of Retired People or [AARP], every seven seconds one of us baby boomers officially hits the big 5 – 0. Approximately one third of Americans who enjoy some form of sporting action are Boomers. Pass The Liniment!
As the generation who supposedly had all the breaks in life begins to grow older, they are setting themselves up for a few more less pleasant breaks. Boomers are trying harder than ever to retain their youthful vigor and appearance and in doing so the incidents of injury in this group, more so than the previous generation, is increasing.
Apparently, according to expert analysis, over one million sporting injuries occurred in people from the age of thirty five to fifty four in 1998. That was a rise in accidents by thirty three percent over the 1991 statistics. Certainly, this does not sound like it bodes well for the weekend athletes with bodies heading south. If there is any good news it is the majority of injuries are minor aches, wrenches and pulls, most of which have a therapeutic remedy via self treatment methods and can even be prevented. Weekend warriors and lifelong sportspersons alike can lessen their risk of injury by following a few common sense recommendations:
Be sure to warm up before commencing any sports activity or stretching maneuvers. Warm muscles are less likely to get pulled or torn if the participant goes through a slow paced walk or jog.
Stretching your body like a cat waking up can be one of the most effective ways to prevent damage from occurring. Stay nimble and lithe by performing stretches before and after your activity.
Be sure you wear the correct shoes for your activity. Specifically for running, cross training and hiking. You should visit a runner’s store where the employees can find the best fit for you by observing your gait, arch and the turn of your foot while you exercise. The correct support and cushion effect is vital for your body makeup. Doing just this can reduce injury likelihood substantially.
Be sure you do some type of physical activity each day to improve your fitness level and general condition – this will aid you during your more arduous training on weekends or “game days.”
Add some low impact training to your physical training. Doing some Yoga, Tai Chi, working the Elliptical Machine, some Recumbent Cycling, Spinning or Pilates will help you a lot.
You will want to do some weight training for improved strength with your regular exercise regimen. Adding strong muscle to your frame will mean more energy and sturdy joints – not to mention a fit, tight feeling.
Be sure your exercise plan is well balanced. Work in some stretching, strength exercises and cardio work to maintain a well balanced physical regimen.
If you do hurt yourself, be sure to utilize the R.I.C.E. method to reduce inflammation. Rest-Ice-Compression-elevation. Do not use heat for the initial forty eight to seventy two hours after injury. This increase swelling and causes bruising. R.I.C.E. can be the difference in a rapid recovery from muscle sprains and pulls.
Have a massage. Tight muscles, muscles that are stressed out, massage therapy will do wonders for this. It will aid in relaxation and ease minor pains. Try massaging your own legs, ankles and feet.
You may also want to try cognitive behavior therapy. These treatments are based on the theory that it is possible to reprogram the mind to raise performance levels or to reduce pain triggers by integrating relaxation and visualization procedures. Pro athletes have used this therapy for a while now to envision performance excellence in their minds eye before game time.
Physical participation presents potential challenges to the baby boomer for sure. However, any exercise or activity is better thanthe alternative. Inaction is a veritable threat to your health and well being. Doing nothing, just laying about in a sedentary existence will increase your risk of diseases like hypertension and diabetes, it is hard on the heart and osteoporosis, stroke and certain cancers can occur. By getting regular physical activity, Boomers will increase their muscle strength that will aid in joint stabilization, balance, assists with flexibility and prevents age associated illnesses. Prudent training methods mean being a buff Boomer as opposed to a slouch of a couch potato!
Fri, Dec 25, 2009
Anti Aging, Health And Aging, Lifestyle, Longevity