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Exercise is an important component of a healthy lifestyle for people of any age, including the over-50 crowd. Seniors may have been told by their physicians that exercise promotes heart health and is essential to maintaining bone and muscle strength as well as balance and flexibility. Joining an exercise class or a gym also can be a social activity that promotes interaction with others of similar ages and with shared goals.

Exercise is undoubtedly beneficial for seniors, but it is important for older adults to exercise caution when starting a workout regimen. Prioritizing safety can circumvent injuries that could waylay progress. Temple Health says that seniors can suffer overuse injuries, torn ligaments or cartilage, broken bones, and other physical problems if they do not embrace safe exercising strategies. Most injuries can be avoided when following these healthy habits and guidelines.

¯ Find an activity you like. Engaging in regular exercise helps you maintain a higher level of fitness compared to those who are sedentary. Maintaining a consistent exercise regimen ensures you won’t be starting over each time you stop exercising and have to build up again to your previous fitness level.

¯ Start slowly and then increase gradually. People hear “exercise” and they may think that translates to hours at the gym and high-intensity workouts. But general guidelines state older adults need about 2.5 hours of aerobic activity per week, not each day. So exercising does not have to take as much time or be as intense as one might think. Combine aerobic exercise with activities that strengthen muscles.

¯ Warm up before activity. It’s important to get the body acclimated to exercise before each workout. Walking in place, doing arm circles and engaging in some gentle squats or lunges can prepare the body for what is to come. Stretch afterwards when ligaments and tendons are warmed up.

¯ Remember to stay hydrated. Touro LCMC Health says that older adults are at greater risk for dehydration because they naturally have less water in their bodies or take medications that increase risk of dehydration. Drinking enough water during exercise is key.

¯ Know your limits and adapt. A workout that is fine for a 30-year-old may not be the same for someone who is 60. You might need to embrace walking instead of running, or even swap lifting weights with using resistance bands or doing body weight exercises.

¯ Focus on some balance activities. Balance issues can cause seniors to fall and risk serious injury. Working on your balance may help to lower your risk of these types of injuries, and can be as simple as standing on one foot or marching in place.

Exercise is important for seniors, and finding ways to incorporate safe physical activity can promote good health throughout one’s golden years.