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Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you
are part of the 79.1 million Boomers, comprising 29 percent of the total US
population. According to the AARP, every seven seconds a Baby Boomer turns 50!
And, about one-third of Americans who take part in sports activities are
Boomers.
As this generation grows older, they are working harder to keep their youth and
vitality, are staying active with physical activity, and unfortunately are
experiencing more injuries than the generation before them.
A US Consumer Product Safety Commission report states there were 1 million
sports injuries to persons between the ages of 35 and 54 in 1998. This is a 33%
increase over the same statistics of 1991. While this sounds like distressing
news for aging bodies, many sports-related injuries are minor aches, sprains
and strains that can be treated or even prevented using self-treatment
techniques. Whether you are a weekend warrior or a lifelong athlete, the
following suggestions may help you stay limber and relatively pain-free.
Warm-up before stretching or an activity. Muscles that are warm through
slow-paced pre-exercise such as jogging or walking, will be less likely to
tear.
Stretching before and after exercise. Stay limber and flexible. Stretching is
one of the best preventive measures against injury.
Get fitted with the proper shoe. This is a top priority especially for running,
hiking, and cross training. Go to a running store with someone on staff who
will analyze your walk, arch, and how your foot turns in or out during
activity. They will then fit you with a shoe having the right amount of support
or cushioning for your particular body type. This alone can substantially
reduce the incidence of injury.
Start daily conditioning. Do some type of activity every day to help condition
your body for more strenuous weekend exercise.
Try adding low-impact activities to the mix. Such as: Pilates, Yoga, Tai Chi,
Elliptical Trainer, Recumbent Cycling, Spinning.
Add strength training to your weekly routine. Stronger muscles mean better
joints and a more energized body.
Create a workout program with balance. Combine stretching, strength training and
cardiovascular exercises to keep your body in balance.
Use R.I.C.E. If pain does creep into your body after an activity, use the
technique of R.I.C.E. immediately to reduce inflammation. Never use heat in the
first 48 to 72 hours after an injury occurs, as this will increase swelling and
bruising. Rest-Ice-Compression-Elevation can make the difference in a fast,
effective recovery from a sprain or strain.
Try massage. For tight, stressed muscles, massage therapy can be a relaxing and
helpful treatment for minor pain. Self-message is easy to do on legs, ankles
and feet.
Give cognitive behavior therapy a go. This therapy works on the concept that you
can reprogram your mind to increase performance or decrease pain triggers,
incorporating relaxation and other visualization techniques. Professional
athletes have been using it for some time to rehearse a perfect performance in
their mind before an event.
Physical activity may produce its own set of challenges for Baby Boomers. But
inactivity itself is a threat to health. A sedentary lifestyle is associated
with an increased risk of diabetes, high blood pressure, heart disease,
osteoporosis, stroke and some cancers. Regular physical exercise helps Boomers
strengthen muscles, which in turn stabilizes joints, increases flexibility and
keeps age-related diseases at bay. Better to be a buff Baby Boomer than a
middle-age couch potato!
This information is not intended as a substitute for professional medical
treatment or consultation. Always consult with your physician in the event of a
serious injury.
About The Author
Louise
Roach is the editor of an on-line health and fitness newsletter. She
has been instrumental in the research, testing and development of
SnowPack, a patented cold therapy that exhibits the same qualities
as ice. Her injury prevention and treatment articles have been
published on running, walking and fitness websites. For more
information visit: http://www.snowpackusa.com
or NewsFlash*SnowPack at: http://home.netcom.com/~newsflash.
Louise Roach can be reached at: info@snowpackusa.com
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