You might find that you aren’t as flexible as you used to be and that you feel sore more than usual as you approach your 30s. Unfortunately, this is common for people as they age, but understanding what causes the aches and pains of aging might assist in taking measures to mitigate the pain.
Inactivity can be linked to many issues of aging. Engaging in physical exercise can assist in minimizing or reversing the risk of disability and chronic disease, and in this article, we will discuss how to manage the aches and pains of aging.
As you age, your muscle fibres start to shrink in size leading to fatigue and weakness, and an inactive lifestyle can lead to bone wastage. Another side effect of aging is joint movement becoming stiffer due to the decreasing amount of lubricating fluid inside the joints. A way to remedy that is to start a strength training routine.
Strength training helps ease joint pain by strengthening the muscles that overlap your joints, allowing them to function as stabilizers more effectively. A proper strength training program gradually increases your muscles in size and reinforces your body as a whole.
Ensure that you get enough sleep while strength training so that you can amply recover from your workout. The recommendation is to get 7-8 hours of sleep daily.
Aging also leads to calcium and other mineral deficiencies in bones, so it is essential to maintain proper nutrition. Eating a decent amount of fruits and vegetables provides your body with vitamins and minerals. Proteins, such as chicken or fish, will help your body recover from strength training.
Consult a medical professional before starting a strength-training program.
Your flexibility starts to decline as you age, and your muscles will begin to stiffen and shorten. To prevent that, it is essential to practice stretching regularly. There are different types of stretching you can incorporate into your daily routine.
Static stretching: involves entering a position and holding it for 30-60 seconds. It lengthens muscles and their connective tissues, which reduces muscle tension. However, it is not recommended to perform static stretching before exercising as it may inhibit your performance. It is most effective after a solid exercise session.
Dynamic stretching: active stretching movements where your joints and muscles go through a full range of motion. The movements involve holding the stretch for 2-3 seconds allowing the muscle to lengthen without reducing tension. Dynamic stretching is meant to get the body moving and is often done as a warm-up before an exercise routine.
Stretching your muscles has been proven to:
- Improve your posture
- Increase energy
- Improve blood flow and circulation
- Reduce the risk of falling by improving your balance
- Reduce joint and back pain
In conclusion, there are a multitude of issues that come with aging. The good news is that most of these can be fixed by maintaining a healthy and active lifestyle. At least half of the age-related problems for the muscles, bone, and joints can be attributed to inactivity. Therefore, you should incorporate strength training and stretching into your daily routine.