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Check your physical status
Today, seniors are more active than ever, giving youngsters competition at the many distance running events. But is it really wise for older people to push themselves that hard? Dr Darren Leong, Resident Sports Physician, Changi Sports Medicine Centre, Changi General Hospital (CGH), has seen a lot more people above the age of 65 participating in endurance events like the Standard Chartered Marathon in recent years.
This reflects a global trend of an increasing number of older people taking part in strenuous and extreme sports. Because they are more aware of the benefits of staying healthy and are fitter, seniors tend to remain active well beyond retirement.
“I wouldn’t say no to training for an endurance sport or a running programme at 60 or 70. It can be safe, but there are a number of considerations,” said Dr Leong. “The most important thing is to check your physical status, your cardiovascular and general health with a GP before starting. You should not take up strenuous sports if you have had a heart attack, suffer from uncontrolled diabetes or muscular skeletal injuries, for example,” he added.
There are many long-term benefits of a marathon training programme. These include good blood sugar control, reduced risk of heart disease, less lower abdominal fat and increased joint flexibility. On the flipside, there are increased risks when the elderly overexert themselves.
“As a result of ageing, there is a loss of joint flexibility and muscle mass which affects seniors’ mobility and balance. This makes them more prone to injury. Menopausal women are also more prone to osteoporosis,” said Dr Leong. Common problems of overtraining and muscle imbalance include injury to the foot and knee, heel pain, joint degeneration and osteoarthritis. However, if properly managed, these risks can be minimised.
Structured training programme
Though training varies from person to person, experts generally advise would-be marathon participants to give themselves a six-month training period. In addition, Dr Leong recommends a structured programme for seniors involving a physiotherapist and trainer to lead them through strength training and help them improve their flexibility.
“Seniors training for a distance running event should increase their training distance gradually and make sure they’re wearing properly fitted running shoes,” said Dr Leong. This is to avoid injuries to the foot or knee due to overuse, which older people are more prone to. It is equally important to take note of safety precautions. For extreme sports like long-distance cycling, having proper gear and a working knowledge of the exercise equipment are important.
Healthy diet & hydration are key
Other key factors to bear in mind include a healthy, balanced diet with sufficient hydration during the workout, as well as a short warm-up jog or jumping exercises before the main workout, followed by stretching afterwards. Picking the right exercises can build strength in older people without increasing the risk of injury, said Dr Leong.
“Nothing should stop seniors from taking part in strenuous sports or make them less confident,” he said. “In fact, seniors have intangible advantages. They tend to be more patient, and have more grit and determination, which comes with age. Based on my observation, older adults tend to complete more marathons. Of course, this could also be due to time management, because younger adults tend to have busier schedules,” he added. |