3 Easy Daily Exercises To Reduce Pain As You Age

Posted by Dr. Scott Wilson | 12-Sep-2016

Aging is a natural process that leads to many changes in the body. For many people, issues related to pain and injury can increase over time.

But you can use exercise and other strategies to avoid these issues and maintain optimal health.

Understanding how to properly exercise gives you the tools you need to establish long-term health and vitality and prevent common health issues.

Aging and Exercise

Exercise helps increase energy levels, reduce pain, and provide you with the ability to move freely and independently. It’s been shown to support emotional and cognitive wellness by improving your mood and memory.

Exercise reduces the risk of heart disease, hypertension, obesity, and dementia. It supports the aging process and reduces the frequency of hospital visits and the need for prescription medications.

Here are 3 easy daily exercises to reduce pain as you age.

  1. Stretching

    Joint mobility is essential to proper function and health. In order to prevent injury, your joints must be able to move freely within an optimal range of motion.

    Tight muscles and connective tissue limit your movement and affect your ability to perform a variety of movements. Stretching exercises maintain the elasticity of the muscles and restore balance.

    Repetitive movements, lack of exercise, and other factors can cause muscles to become chronically tight. Stretching offsets this effect and prevents more serious issues in the future.

  2. Cardiovascular Exercise

    Cardiovascular exercise includes walking, jogging, swimming, and any other activity that requires rhythmic movements by a large group of muscles. It increases your heart rate and blood flow to the tissues of the body.

    The aging population often faces issues related to respiration and fatigue. Cardiovascular exercise improves your aerobic endurance while strengthening muscles and joints.

    Choose an exercise that you enjoy and start with a moderate intensity level. You can increase the level of difficulty as it becomes easier over time.

  3. Resistance Training

    Resistance (strength) training improves the function of the musculoskeletal system. Using external weights or bodyweight, perform movements that target a wide range of muscle groups.

    Strength training helps maintain the balance between the muscles of the body to prevent poor posture, injuries, and faulty movement patterns. There are many tools that can be used for resistance training including:

    • Dumbbells and barbells
    • Elastic bands
    • Cable machines
    • Fixed-axis machines

    Strength training minimizes the loss of bone mass that occurs during the aging process. It supports many of the daily movements that people perform each and every day. It helps you remain active for years to come without any risk of injury.

Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

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