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Baby boomers may be getting older, but many are still dedicated exercisers who want to stay that way. That’s an admirable goal, but it’s important to do it smartly. In the United States, these gym or sports injuries have become the number two reason for people visiting the doctor’s office just behind the common cold, according to a 2003 report by the National Ambulatory Medical Care Survey.

With that in mind, here are some tips from Seth Meisel, a physical therapist who oversees patients enrolled in the Orthopedic Intensive Home Rehabilitation Program from The Visiting Nurse Service of New York, on how so-called weekend warriors can stay active well into retirement and beyond.

Warm Up Properly
When you are young, your muscles react differently than when you are older. “The number one mistake made by weekend warriors is that they do not warm up before they exercise,” said Meisel. “If they do warm up, they do it incorrectly. Everyone knows they should stretch, but stretching a cold muscle can cause more harm than good and result in increased pain post-activity.  So warm up first – do some light jogging or biking to warm up the muscles, then start your activity.”

Cool Down After Working Out
“After the activity, it is very important to cool down – do not just go collapse in your car,” continues Meisel. “Post-activity stretching helps relieve the muscles just worked. Also, in the summer especially, drink lots of water. Recovery is key. Older athletes may need 15 or 20 minutes in between hard sets, compared with 10 minutes for younger folks. You may also consider building in an extra rest day during the week.

Be Realistic and Comfortable
Face it: You can’t do exactly what you did when you were 25. Explains Meisel, “It doesn’t make sense to think you are invincible and can do anything.” He adds, “Always invest and use proper equipment, whether it is proper shoes, clothing or accessories – make sure you are comfortable using the items to ensure safety and prevent injury.”

Strive for Your Best
With the right precautions, your performance can even improve well into middle age. “If you want to run a few miles at eight or nine minutes a mile, most of the population has the potential to do that into their 60s,” says Meisel.  Also, if you aren’t lifting weights, Meisel advises you start. “Around 40 or 45, we can see a decrease of as much as a pound of muscle per year,” he says. Moreover, bone density drops. Weights can help.

Watch Your Diet
Your metabolism slows as you get older. Meisel advises his athletes to be vigilant about what they eat when they’re not training but fuel up properly immediately before, during, and after a tough workout.

If Injured, Rehab the Right Way
Money spent on recovering from an injury is hard to generalize, as it greatly depends on the degree of the injury, whether or not you need surgery and if you are insured or not. Meisel says, “In terms of energy and time, immediately following the injury, you will suffer for a few days, probably think it is “fine,” then realize you caused some serious damage.” Be careful as you recover from any injury so you don’t make the mistake of exercising before you are ready. Consult a physician before beginning to exercise again.

Be Cautious of Braces or Orthotics
Meisel cautions, “Let’s say a weekend warrior goes to the doctor for an injury and they give the patient a brace. It is not covered by insurance. I think braces are good up to a point.  It’s there to protect and assist with joints, but it can become a crutch and the patient can become too dependent on it, not allowing the joint/knee to get stronger on its own.”
Ed. Note: This information was provided by the Visiting Nurse Services of New York. For more information about the VNSNY, visit www.VNSNY.org.

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