Aging is an inevitable part of life. However, it can affect an athlete
much more than the average person. While most people live a relatively
normal active lifestyle, athletes are used to pushing themselves harder
and faster than most to achieve better results in their sport. This kind
of dedication can backfire when a person’s body is aging. Here are
a few tips to keep healthy as you get older.
Tip 1: Accept the Changes
Changes in the body is a natural part of the aging process. Even athletes
succumb to the pull of time, and everyone’s bodies undergo similar
types of alterations. The nervous system becomes less sensitive, and balance
becomes more of an issue. As people age, they also have a decrease in
the maximum amount of air they can exhale after a maximum inhalation,
which can affect breathing patterns. Heart rates decrease, and there is
a much slower return to a resting heart rate after exercise. People can
also experience hearing loss, vision problems, and decreased bone and
muscle strength. On top of that, flexibility can decrease. No one wants
to hear about these kinds of changes, least of all athletes who depend
on their body’s peak performance to do their jobs. However, accepting
that your body is shifting its capabilities means you’re able to
maximize your performance as much as possible without damaging yourself.
Tip 2: Intensify Your Workout
Just because you’ve accepted your body’s changes, it doesn’t
mean you have nothing to gain from pushing yourself to your new limits.
Any fitness regimen includes frequency, duration, and intensity. As an
athlete, however, you need to avoid doing long, slow exercises, and instead,
focus on activities with an emphasis on muscular endurance. Additionally,
anaerobic endurance and power should be a focus. Doing higher intensity
workouts over a shorter duration for 2 to 3 times a week can help stimulate
testosterone release, which can contribute to maintaining muscle mass.
Tip 3: Increase Resistance
Resistance training involves lifting weights and performing body-weight
resisting exercises, such as pushups and squats. By putting bones and
muscles under this kind of stress, it can help promote bone and muscle
health. These types of exercises also help keep bone density at a good
level and help support muscle growth.
Tip 4: Take Care of Yourself
Getting a good night’s sleep and keeping a proper nutritional diet
have been directly linked to an athlete’s ability to recover from
exercise. Sleep allows people to regenerate from the breakdown caused
by the increased intensity of an exercise regime. It has also been linked
to increased testosterone levels, a promoter of muscle growth. Additionally,
good nutrition provides essential nutrients. Macronutrients and micronutrients
are vital for energy and for muscle and bone growth. They also help repair
tissues after a hard workout.
Tip 5: Drink Lots of Water
Our bodies are made up of 60% water. We require it for nearly everything
we do, including regulating temperature, digesting food, absorbing nutrients,
and excreting waste. Even younger athletes need to ensure drinking plenty
of water before, during, and after any exercise. Physical activities can
impact fluid loss, and research has shown that even 1% of fluid loss makes
the heart beat slightly faster per minute. As an older individual, this
kind of heart strain could be dangerous.
If you’ve been injured performing sports or working out, let our
experienced Aberdeen physical therapists help.
ProFysio is one of the leading physical rehabilitation practices in Monmouth County.
Let us see how we can assist you with your recovery. Our practice features
a team of highly trained doctors of physical therapy. They are also the
only Fellowship Trained Orthopedic Manual Physical Therapists in the county.
Talk to us by calling (732) 333-6360 and scheduling an appointment today.