How NOT to Exercise if You are Over the age 40 and Want to Avoid Injury, and A Key Element To Include to See Significant long term Results
Mar 26, 2023
What should I not do for exercise if you are over 40?
As we age, our bodies undergo various changes that impact our physical abilities, including our strength, stamina, and flexibility. As a result, exercising becomes increasingly important, but our approach to exercise should be modified as we get older. This is especially true for both men and women over the age of 40, who may be at a higher risk for injuries and health complications during physical activity.
And as we age, the effects of aging accelerate, our energy levels decrease, our muscle mass decreases while our body fat increases, and it gets harder to keep the weight off. We deal with more soreness, pain and overall achiness. Our waistline increases and we are forced into the prison of weight loss. And our stress levels only increase rather than decrease.
Ignoring the importance of our changing obdies can put older people at a higher risk of injury. Tight muscles and joints can lead to strain and injury during physical activity, and these risks are further increased every year. It's important for older individuals to putting undue stress on their bodies.
Exercises the average person over the age of 40 should avoid that lead to injury, overuse injuries, or long term joint problems:
- High Impact exercises (for example, box jumps)
- Exercises using the body's momentum
- Performing random or infrequent exercise
- Excessive cardio such as running every day, walking every day, due to premature joint wearout and reduced metabolism
- Doing the same routine without changing
We don't have to be a spouse to tell you that you are not in your 20's anymore, so you should try to work out like in your 20's. On one hand, Impact exercises, explosive exercises, strenous agility exercises, and lifting/doing more than your body can handle are all damaging high injury risk exercises. On the other end of the spectrum, some exercise with very little intensity, and
The most successful people working out over the age of 40 recognize the benefit in hiring help with multiple forms of accountability to keep a consistent fitness routine, and doing things smarter, not harder.
Exercise is vital for maintaining physical health and well-being as we age, but it's important to modify our approach to exercise as we get older to minimize the risk of injury and promote long-term health.
It's vitally important to have a personalized program that integrates your body's current fitness level, movement pattern, stamina, strength, and functional abilities. Everyone is unique, and it is why cookie cutter programs either don't work for everyone and put them at high risk of injury.
What should someone over the age of 40 include in my exercise program?
An effective exercise program must consider your fitness goals and current fitness level. You should aim to include in your fitness program a combination of cardiovascular exercises, resistance training, and flexibility exercises, tailored to your fitness levels. Cardiovascular exercises help improve heart and lung function while helping to burn calories and improve endurance. Resistance training builds healthy muscle mass and improve overall strength. Flexibility exercises aim to improve joint mobility and range of motion.
The National Academy of Sports Medicine suggests moderate-intensity cardio exercises each week, such as brisk walking, cycling or swimming. Gradually increase the intensity and duration of your cardio exercises as your fitness level improves. Resistance training should be included in your program 2-3 times per week, utilizing weights or resistance bands to work all the major muscle groups of the body. Progressive resistance is important in resistance training, so aim to gradually increase the weight or resistance used as your strength improves. Flexibility and functional movement patterns are another important step to ensure your body's biomechanics are correct and your body is getting back to it's natural position.
Don't go all in though, everything changes throughout the year, from weather to stress to your body's response to the exercise. For an effective long term program, you need to have periodization in your program.
Why is periodization in my exercise program so important in an exercise program for anyone over 40 years old?
Periodization refers to a technique where a workout routine is structured into a series of blocks or phases, each with varying levels of intensity, volume, and frequency. This approach is essential for anyone looking to make significant improvements in their health and fitness. With periodization, your body is continually challenged, and your muscles are forced to adapt and grow. This process prevents stagnation, plateaus, and overtraining, allowing you to continually make gains.
One of the biggest benefits of periodization is that it helps to prevent injury. By gradually increasing the intensity and volume of your workouts, the body is given time to adjust, and you are less likely to experience strains, sprains, or inflammation. Additionally, periodization helps to avoid mental burnout by providing variation and helping to keep workouts interesting and challenging.
Another significant advantage of periodization is that it allows you to achieve specific training goals. By dividing your program into different phases, it's possible to optimize your workout routine to help you prepare for a particular event, such as a competition, race, or sport season. This approach ensures that you're regularly working towards your goals, and it helps to keep you motivated and committed to your training program.
Overall, periodization is an essential concept in the world of health and fitness. It requires more work to do it properly, but the results and successful lifestyle that come from it are well worth it. So, whether you're a competitive athlete or just someone looking to improve your overall fitness, it is highly recommended to include periodization in your workout program to reap the many benefits it has to offer.
