5 Ways to Avoid Exercise Injuries After 50

5 Ways to Avoid Exercise Injuries After 50

Our bodies change with age. One thing that does not change is the need for regular physical activity. It is vital for healthy aging and helps prevent or manage many chronic diseases. 

However, there can be multiple injuries resulting from excessive physical activity. That’s because as you age, you lose bone density, and your muscles and ligaments lose elasticity and flexibility. 

The most common exercise injuries involve around the shoulders, knees, and ankles for older adults, such as:

  • Sprains (stretching or tearing of a ligament) 
  • Strains (stretching or tearing a muscle or tendon) 

According to the Consumer Product Safety Commission, visits to the ER from injuries sustained while exercising topped 107,000 for people who are 50 and older in 2020.

But the good news is, it’s easy to stay safe and reap the abundant health benefits of exercise. All you need to do is take a few basic precautions. Read on to know how to avoid exercise-related injuries:

How to Avoid Exercise related Injuries

1. Ask an expert

Some personal trainers, gymnasiums, and fitness centers now offer personalized fitness programs that cater to seniors who want to stay active. They have the expertise needed to help maintain your fitness and prevent injuries during workouts.

So for proper guidance, look for an exercise trainer and enquire about the right kind of exercise for your body. Ensure that it’s safe for you to begin a fitness routine. Inform the trainer about your health conditions, if any, and they will guide you with proper exercise routines, workout durations and intensity, rest days, and more.

2. Invest in the right shoes and clothing

Choosing the proper clothing and shoes for exercise is crucial. Make sure your clothes and footwear are comfortable and safe. Ensure that you don’t feel restricted by them. 

  • Look for shoes with:
    • Flat, non-skid soles
    • Good heel support
    • Sufficient room for toes
    • A cushioned arch. 
  • Check your shoes regularly and replace them when they’re worn out.
  • Invest in good quality and comfortable clothing that will let you move easily. 
  • Wear clothes with breathable fabric that let air circulate 

3. Start slow

Do not take on too many heavy-duty activities at once. Slowly add them into your routine and go at an easy pace. If you do too much initially, your muscles could get strained. Do the number of reps you can and use only the amount of resistance or weight you can easily handle.

Your trainer might help you choose the get-moving exercise, the right amount of intensity, repetitions, and activity for your fitness level.

4. Don't skip warm-ups and cooldowns

Warm-ups are crucial for everyone. It gets your blood flowing, warms up your muscles, and helps prevent injury. So exercise slowly for the first few minutes, then pick up the pace.

Cooldown is an activity performed at a slower pace at the end of your workout. It is as necessary as a warm-up. Cooldowns give your body a chance to get your heart rate and temperature back to normal. Additionally, it also relaxes your mind, so try not to exclude cooldowns from your exercise routine.

5. Listen to your body and rest

Rest is vital for your body so that muscles can repair themselves and to also prevent muscle fatigue.

Depending on your health and physical abilities, your trainer would help you decide the number of rest days, the number of days in a week you need to work out, the types of exercises, and the intensity your body needs for a healthy workout routine.


Regular exercise is essential for good health. The more active you are, the better your body will age. It maintains your heart, muscles, and overall body strength. So listen to your body, and find a fitness routine that works for your lifestyle and fitness levels with the help of a coach or trainer. 

First, look for the “best doctors near me” on the web  – for a health checkup, as it’s essential to inform your physical trainer about your current health status and share your body’s vitals. Visit our health center- Phoenix American Medical in Florida, for a comprehensive health checkup by certified health experts. To book an appointment at an office near you, contact us toll-free at (877)-547-1840.

Tips to Avoid Exercise Injuries After 50 | Infographic

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