Keep Active - Get Movin' at 50 Plus
Session 4 - Playing It Safe
Safety is an important part of any fitness plan—no matter what your age. But for adults 50 and over, especially those for whom fitness is brand new, safety merits special consideration. By exercising safely and, when necessary, consulting a physician, you're much more likely to attain your goal of a fit and healthy lifestyle. Note: men over 40 and women over 50 should always check with their doctors before adopting a vigorous exercise program.
Take The PAR-Q
The Physical Activity Readiness Questionnaire can help you assess whether or not you should see a doctor before becoming more physically active than you are now.
Starting Out Safe
Most healthy adults can begin a fitness plan with moderate activity. Adults with chronic conditions, including high blood pressure, heart conditions, diabetes, arthritis and osteoporosis, should talk to a doctor about developing a fitness plan that is right for them. See session 5 for more information about confronting these challenges.
Other circumstances require caution as well. The National Institute on Aging recommends speaking with a physician before becoming active if you have any of the following symptoms:
- Chest pain
- Irregular heartbeat
- Asthma or severe shortness of breath
- Dramatic, undiagnosed weight loss
- Infections accompanied by fever
- Acute, deep-vein thrombosis (blood clots)
- A hernia
- Foot or ankle sores that won't heal
- Joint swelling
- Persistent pain or problems walking as a result of a fall
- Certain eye problems, including detached retina and bleeding in the retina
- Any new, undiagnosed symptom
Safety Tips
It's important to use the proper equipment and safety gear regardless of the exercise you do. Also, be sure to warm up slowly and give your body plenty of time to recover. Following these tips from the US Consumer Product Safety Commission and the American Academy of Orthopedic Surgeons can help you exercise safely:
- Always wear appropriate safety gear, such as a helmet for biking and skating, and sturdy, well-fitting shoes for walking and jogging.
- Warm up before you exercise. Start with an easy walk and move your arms.
- Follow the 10 percent rule. Never increase your program (for example, walking distance or weight lifted) by more than 10 percent a week.
- Don't do strength training on the same muscles two days in a row.
- Drink more water than you think you need, before, during and after exercise. Don't wait until you get thirsty.
- Before starting with exercise equipment or weights, seek expert advice on using them correctly.
- Stop exercising if you experience severe pain or swelling.
A Safe Pace
The key to exercising safely is to start slowly and build up gradually. If you're just starting to get active, use the "talk test" to see if you're exercising at the right pace. If you can't talk during the activity, you're working too hard. If you can belt out a show tune, you may need to pick up the pace.
The Myth of Frailty
If you've avoided becoming active because you're concerned that you're too old, or too frail, think again. Older people often get sick or become disabled not from exercise, but from inactivity. Physical activity has even been shown to improve chronic diseases and conditions, such as arthritis and diabetes. More and more, doctors view fitness as an essential part of maintaining health and independence.
AARP Resources
AARP on Physical Activity
AARP's tips sheets on everything from getting motivated to working out.
Get Fit on Route 66
Convert your exercise minutes to miles on this free virtual journey.
Step Up to Better Health
Clip on a step counter, choose an Internet trail, and start walking in this 10 week program.
Additional Resources
American College of Emergency
Physicians
The American College of Emergency Physicians (ACEP) supports
quality emergency medical care and promotes the interests of
emergency physicians. Its fact sheet
provides expert advice on how to work out safely.
US Consumer Product Safety
Commission (CPSC)
CPSC is an independent federal regulatory agency. CPSC works to
save lives and keep families safe by reducing the risk of
injuries and deaths associated with consumer products. It
provides a fact
sheet for older adults on fitness safety.
