You don't have to compete in a triathlon to enjoy the benefits of physical fitness; for elderly people, the National Institutes of Health notes that even moderate exercise and activity can help improve health. To prevent injury, soreness, stiffness and strain, you'll need to bookend your workout with both a warm-up and a cool-down period. Cool-down exercises help gradually bring your body back to a resting state, and also help stretch muscles and joints.
Cooling Down Gradually
Once you finish a regular exercise routine, you'll need to spend another five to 10 minutes cooling down and stretching. To cool down and bring your breathing and heart rate back down, simply continue your activity at a decreased intensity. For example, start your cool down by gradually slowing your steps from a brisk jogging pace to a slow walking pace. If you're working out on a stationary bicycle, continue to pedal slowly for an extra five minutes to cool down. Once your breathing and heart rate return to normal, do some cool-down stretches for another five minutes.
Cooling Down Safely
When cooling down, pay attention to your body and know your limits. A stretch should not hurt; if you feel pain, ease up or stop what you're doing. Hold your stretch in a static position and breathe through the stretch, holding for about 10 to 30 seconds. Never bounce your stretches, as this can cause injury.
Upper Body Stretches
For an all-over upper body cool-down stretch, lace your fingers together and stretch your arms up over your head with palms facing the ceiling. Next, bend one arm behind your head and pull the elbow with your other hand to stretch your triceps. To stretch out your shoulders, take one elbow at a time and pull it across toward your opposite side.
Lower Body Stretches
Bend your leg back, hold your right foot with your left hand and pull your heel toward your buttocks to cool down your thigh muscles. Work your calves by extending one leg straight behind you and keeping the other leg out front at a bent angle. Balance yourself against a wall for support, then move your hips forward while keeping your feet flat on the ground. To stretch your hamstrings, sit on the floor, straighten one leg, then lean forward and stretch toward your toes.
Suggestions
If you have any health problems or physical difficulties such as osteoporosis, arthritis, heart disease or high blood pressure, meet with your physician to develop an exercise plan that's safe and effective for you. A doctor can guide you in choosing appropriate activities and suggest possible alternate activities that better suit your needs. Even healthy seniors should get a physical exam before exercising, since exercise injuries can have more serious consequences for elderly people.
Member Comments