Warm Up Exercises for Mature People

Warm Up Exercises for Mature People

When it comes to exercising, warm up exercises are one of the most important things to keep in mind. These are important at any age, but they become even more important as we get older.

I remember when I was in my twenties and thirties, if I sustained an exercise injury from over training or an accidental slip, I would usually be OK within a few weeks at most. As I have aged, my recovery time has increased considerably. A strained muscle these days can sometimes take 5 or 6 months of recovery time.

Exercise Caution

One of the biggest problems many of us have is that we want to just jump right into whatever exercise we are planning to do. That is a very big mistake! Warm up exercises can help you ease into your exercise routine much more safely, and with less chance of an injury. This type of exercise is intended to help prepare your muscles and joints for the work you are about to do. And don't forget, as we age, we need to be more deliberate with both the types of exercises we do and the care we use in doing them. This is really the biggest difference between warm ups for younger people and those of us that are more mature. In other words – exercise caution in your choice of exercises, including the warm ups you do.

Types of Exercises = Type of Warm Ups

What are the types of exercise you plan to do? Generally, they fall into one of several categories:

You may be planning on doing some strength training.

Or possibly some aerobic exercise.

Or, you may be planning on participating in a specific sport.

Whichever type of exercise you will be involved in, take a few extra minutes to warm up before hand.
Plan on warming up for about 5 to 10 minutes before you start your regular exercise routine. Here are some warm up exercises you can use to get you ready for the “main event” :

Light cardio – pedal an exercise bike, run in place, jump rope, or walk slowly.

Calisthenics – you can do jumping jacks, hip circles (the movement is like using a hoola hoop), knee circles, side bends, arm circles.

for strength training – do each exercise you plan to do for your regular routine with about half the work load, and do them more slowly.

Sport specific – do some slow movements that work the muscles and joints you will be using during your particular sport.

A Very Old Form of Warm Up Exercises

Another, more unorthodox type of warm up exercises you can do is Chinese Tai Chi. Most of us have seen these routines being performed, usually by groups of people moving in unison out in a park or open field somewhere. Tai Chi involves a series of very slow and deliberate movements that are meant to challenge all the parts of your body. And don't be fooled, these movements, even though they are done slowly, can be very challenging and energizing. I take a one hour Tai Chi class three times a week. Afterwards, I feel great.

Whatever type of warm ups you decide to do, make them a regular part of your exercise routine. No exercise program or sport should leave out warm ups.

SBI!

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