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 To avoid exercise-related injury, the elderly should warm up and stretch for at least 10 to 15 minutes before any activity, said Dr Roger Tian, from the Department of Sports Medicine at Changi General Hospital.
Warm-up exercises increase muscle temperature, function and elasticity, which reduces the risk of injury.
Warming up and stretching are especially important for seniors with heart disease and high blood pressure because they enable the cardiovascular system to better adapt to the stress of exercise, he said.
Those with poor balance or eyesight should exercise in places that are well-lit and uncluttered.
They should stay away from high-intensity activities or contact sports which have an increased risk of injury, said Dr Tian. Activities that can lead to falls, like mountain biking or rollerblading, should also be avoided.
Precautions for diabetics
People with long-standing diabetes should wear comfortable shoes and take extra precautions during exercise since they are likely to have peripheral neuropathy, or nerve damage in the arms and legs. This may cause their limbs to be numb or insensitive to pain or temperature, hence the need for greater care during exercise.
Blisters and sores may appear on numb areas of the feet in diabetics because any pressure or injury is likely to go unnoticed. These injuries may become infected or take a long time to heal, warned Dr Tian.
Weight-bearing & resistance exercises
According to Dr Cormac O’Muircheartaigh, for seniors suffering from osteoporosis, the aim of exercise is to reduce the age-related decrease in bone loss. This can be done through resistance strength training and low-intensity aerobic exercise.
He recommended training with weight-bearing or resistance exercises such as carrying light weights or even water bottles while doing squats, two to three times weekly. Brisk walking and swimming may also reduce the rate of bone loss. However, those with osteoporosis may have to avoid higher-impact exercises like running or jumping as injuries may occur.
People with hypertension should avoid lifting excessively heavy weights and holding their breath while weight-lifting, Dr O’Muircheartaigh advised, adding, a doctor can help elderly patients plan an exercise regimen suited to their needs.
Dr Tian explained that straining to lift a weight or holding one’s breath while doing so may cause an excessive rise in blood pressure which can trigger a stroke or retinal damage. A suitable weight, he said, is one that can be lifted for 10 to 15 repetitions, with proper form and technique, without any struggle.
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