Regardless of one’s age, running is an extremely advantageous sport to pick up. Aside from being an accessible cardio exercise that anyone can participate in, running is recognized for its ability to burn calories fast and provide a full-body workout while toning and strengthening the muscles. As such, it’s no wonder that many fitness experts and medical professionals have recommended running as a way to fend off sicknesses and improve one’s health. However, as the body gradually becomes less mobile as we age, your loved ones may find it difficult to perform their best in running. No worries, as here are some running tips for your loved ones to pick up.
Respect the Body’s Limits
Even though it’s admirable to push the body through its limits, that is not recommended for older adults due to their frailty and a higher tendency for injuries. Before commencing a running program, your loved ones should seek advice from their doctor to ensure that they’re able to put their bodies in physically demanding situations. This is to prevent any accidents from occurring. There are many running programs available, so your loved ones can explore the various choices and find one that best suits their goals and ability. Do remind your loved ones that it’s always good to start small before pushing their stamina levels.
Do a Proper Stretch
This applies to everyone, not just for older adults. Running or any exercise, in general, requires the joints and muscles to perform at their best. Stretching before exercising alerts the body into active mode to increase the range of motion. This promotes blood circulation around the body and prevents muscles from getting sore or stiff after the exercise session. It’s crucial to make sure that your loved ones aren’t stretching their bodies too vigorously, or else they might suffer a strain or fracture. They should breathe in slowly and hold the stretch in a comfortable position.
Have a Healthy Diet
Eating healthily is the key to leading a healthy lifestyle, so it should come as no surprise that it also contributes to improving athletic performance. Since carbohydrates fuel the body to run, your loved ones should follow a diet that is rich in fiber and healthy carbohydrates. Examples of good carbohydrates are brown rice, quinoa, oats, and sweet potatoes. These are replacements for ‘bad’ carbohydrates like white rice and bread. In addition, your loved ones can be more mindful of consuming less dairy and red meat as they can lead to inflammation in the body. Instead, opt for healthy fats like avocado, salmon, and nut butter for energy.
Have Good Sleep
As we grow older, sleep becomes our most important activity as it provides an opportunity for both our bodies and minds to rest and recharge. This helps the body to remain healthy and strong enough to ward off illnesses. After exercising, sleep also helps to repair the muscles. Ideally, your loved ones should not exercise more than three times a week as the body may get overworked. Sleep-wise, your loved ones should have six to eight hours of sleep per night to be sufficiently rested.
