Warming Up for a Workout – What Caregivers Need to Know

By Jamie Shapiro | May 25, 2016 | Comments Off on Warming Up for a Workout – What Caregivers Need to Know

Caregiver in Highland Park IL

Most caregivers know that exercising is important for their senior loved ones.  Exercising can help them to manage chronic medical conditions and help them to prevent many serious medical Caregiver-in-Highland-Park-ILconditions such as diabetes, heart disease, and high blood pressure.  Though exercising has many benefits, not taking the proper safety measures when exercising can have serious consequences.  Seniors who have less bone density and muscle tone are at a higher risk for injury when it comes to exercise, so it is very important for them to play it safe.  If your loved one suffers an injury from exercising, they may be faced with a long recovery time and may also be afraid to exercise again.  One essential step to prevent injury is warming-up before workouts.  If your senior loved one does not warm up before they exercise, it is important that they start today!  Incorporating a simple warm-up into their exercise routine can save them from injury and muscle soreness.  Here’s how to do it:

 

Aim for 10 Minutes

A proper warm-up before a workout should last about 10 minutes.  Warm-ups for less than 10 minutes may not get the muscles warmed up properly.  If your loved one feels the need for a longer warm-up, a 15 or 20 minute warm-up may be more appropriate.

 

Warm-Ups Should Feel Generally Easy

Your loved one’s warm-up should not feel strenuous, but it may cause them to break a sweat.  In general, they should aim for exerting light effort that is enough to get them feeling like they are working, but not enough to cause fatigue.

 

Warm Up According to the Activity

A warm-up for fitness walking should consist of light walking and a warm-up for running should consist of brisk walking.  In addition, warming up for lap swimming should be light swimming or even kicking with a kick-board.

 

Stretch After the Warm-Up

For some seniors, stretching is a way to improve joint health and prevent muscle soreness.  The temptation for many is to stretch before warming up, but it is a good idea to stretch after the warm-up.  This is because muscle that are warmed up will be less susceptible to injury.

 

Don’t Forget a Cool-Down

Cooling down after a workout is a great way to gradually bring the heart rate down.  Just like during the warm-up, encourage your loved one to exercise for 10 more minutes after the workout with light effort such as by walking or swimming at a slower pace.

 

If you or an aging loved one are considering caregiver services in Highland Park, IL, contact the caring staff at Companion Services of America today at (847) 943-3786. Our home care service area includes Northbrook, Highland Park, Deerfield, Glenview, Buffalo Grove, Evanston, Des Plaines, Skokie, Lake Forest, Wilmette and the surrounding areas.

 

Source:  https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517?pg=1

Jamie Shapiro
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