There is no fountain of youth or magic spell to reverse the aging process, but you can slow the process somewhat by staying physically active. Regular exercise enhances muscle and joint function, keeps bones strong and decreases your risk of heart attack and stroke.

Tips to help you exercise safely

• Always take time to warm up and stretch before physical activity. Research studies reveal that cold muscles are more prone to injury. Warm up with activities like jumping jacks, stationary biking, running or walking in place for three to five minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.
• Don’t succumb to the “weekend warrior” syndrome. Compressing your physical activity into two days sets you up for trouble and doesn’t increase your fitness level. Try to get at least 30 minutes of moderate physical activity everyday of week. If you are truly pressed for time, you can break it up into 10-minute segments. Remember that moderate physical activity can include walking the dog, working in the garden, playing with the kids and taking the stairs instead of the elevator.
• Take lessons and invest in good equipment. Whether you are a beginner or have been playing a sport for a long time, lessons are a worthwhile investment. Proper form and instruction reduce the chance of developing overuse injuries like tendonitis or stress fractures. Lessons at varying levels of play for many sports are offered by local sports and fitness facilities. Select the proper shoes for your sport and use them only for that sport. When the treads start to look worn or the shoes are no longer as supportive, it is time to replace them.
• Listen to your body . As you age, you may find that you are not as flexible as you once were or that you cannot tolerate the same types of activities that you did years ago. While no one is happy about getting older, you will be able to prevent injury by modifying your activity to accommodate your body’s needs.
• Use the 10 percent rule. When changing your activity level, increase it in increments of no more than 10 percent per week. If you normally walk two miles a day and want to increase your fitness level, don’t try to suddenly walk four miles. Slowly build up to more miles each week until you reach your goal. Also use the 10 percent rule as your guide for strength training and increase your weights gradually.
• Develop a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility. In addition to providing a total body workout, a balanced program will keep you from getting bored and lessen your risk of injury.
• Add activities and new exercises cautiously. Whether you have been sedentary or are in good physical shape, don’t try to take on too many activities at once. It is best to add no more than one to two new activities per workout.
• Be sure to check with your doctor before beginning any new exercise program . If you have had a sports injury or chronic condition such as low back pain, consult with your sports medicine specialist.

The specialists at Saint Vincent Sports Medicine can help you develop the exercise program that meets your needs. Call them at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.