Returning to exercise after a lazy Summer? For our younger readers, go for your life! But if you're over the age of 35, that body of yours is more susceptible to injury. For all of our male and female weekend warriors out there, here's your plan for gradually working your way back to peak fitness without getting injured along the way.
Ask anyone over 35 how old they feel and they’ll say five or 10 years younger. Impressive as this is, it also carries a risk. If that eternally youthful brain starts writing cheques that its more mature body can’t cash, you could be headed for some injuries.
Start slow. Whether you’re keen to get back into footy, soccer or tennis, chances are there’s a sports club near you offering a Masters competition or 35 years-plus age group. Find something that suits and remember, you’re not 20 anymore.
Your first step to regaining sporting fitness starts here. Read the 10 tips on below and then work out your comeback exercise plan.
A word of caution for our female readers: one of the biggest issues you face upon returning to exercise is a weak pelvic floor. On most occasions this happens post-childbirth, but it’s not always the case. Minimising exercises like skipping, jumping squats, jumping lunges or running on the spot with high knees will help prevent pressure on the bladder. Conventional wisdom says you should wait 12 weeks after childbirth before resuming intense exercise and at least six weeks for moderate exercise. If you do have a weak pelvic floor, there are exercises you can do to help which often lead to a cure. Consult with your obstetrician or GP to get a referral to a women’s health physiotherapist.
OUR TOP 10 TIPS FOR COMEBACK KIDS
- Get a fitness assessment
A great way to find out whether you’re fit enough for a certain sport is to get an assessment of your level of fitness. Exercise physiologists or personal trainers can do this assessment for you, even if you’re not planning on working with one on an ongoing basis. This will give you a foundation from which to start.
- Warm up correctly
Warming up correctly is important for everyone undertaking an exercise program, regardless of age. But it’s especially important for older exercisers who are more susceptible to injury. Warming up stimulates blood flow to your muscles, increases flexibility and improves your range of movement. Try to warm up with movements that simulate the movement patterns you’ll be doing in your chosen sport. For example, if your passion is netball, then include movements in your warm-up that factor in changing direction and lateral stepping.
- Start slow
If you are 40 years of age, don’t think you can exercise at the intensity you did at the age of 20. Start off slowly and progress from your current fitness level. Going out too hard too early could put you on the sideline.
- Find something that’s right for you
Do what you like to do. If you enjoyed playing rugby league as a kid, but don’t want the contact element of the game anymore, maybe Oztag or touch football is an option. Finding like-minded people will also make your chosen sport or exercise program more enjoyable. Remember, you don’t have to stick to one thing – try something else until you find the sport you do like.
- It’s not all about aerobic fitness
There are many changes that happen to your body as you age. Your muscles and tendons weaken, your bone density deteriorates and a decrease in pathways between the brain and muscles can have an impact on your balance. So, yes, get in your 30 minutes of cardiovascular exercise two to four days a week, but also be aware of the need for strength training.
- Get your shoes fitted correctly
Whether your workout involves running, walking or going to a gym, a decent sport shoe is a must. Injury caused by inappropriate shoes can needlessly derail your fitness or weight-loss goal. Investing in a quality shoe can help you to prevent foot, ankle or knee damage and make your training session a more pleasant and comfortable experience.
- Exercise Smarter
Little niggles and injuries can pop up at times and are often unexplained. You may have to modify the way you’re exercising or rest altogether, depending on the seriousness of the problem. Restricted range of movement as you get older may mean you have to modify the way you tackle your sport on the field. Hitting or kicking the ball a little less hard could keep you in the game longer.
- Incorporate exercises that target your core
This doesn’t mean getting up from the lounge six times to refill your wine glass. If your core is strong, it will almost certainly have a positive impact on performance in every sport or exercise program. Back pain is a common side effect of a weak core. Strengthening your core will improve your posture, your balance and stability.
- Be consistent
Everyone schedules meetings at work, so do the same with your exercise. Don’t make excuses for missing a session. I’ve rarely regretted completing a workout or playing team sport, but there’s been plenty of meetings which have been a waste of time.
- Recovery
It’s very important to cool down with a proper set of stretches after exercising. The optimal time to cool down is straight after you’ve finished exercising, when your muscles are still warm. If you don’t have time straight after the session, do it after a shower when your muscles are warm again. Rest days are just as important as training as we get older. Give your body a chance to recover, otherwise you’ll burn out and that’s when injuries happen.
WOMENS
WARM-UP
Set up two cones 15–20m apart. Run up and back and perform 2 lunges for each leg and 3 push-ups. Do 5 sets with your lunges, increasing by 2 each round and your push-ups increasing by 3. By the end of the warm-up, you should be doing 10 lunges each leg and 15 push-ups.
WORKOUT
Complete 3-4 sets of 10–12 reps of the following:
- Single leg straight leg deadlift (with a dumbbell)
Take a dumbbell in one hand, then lean forward toward your opposite foot, at the same time lifting your other leg, straight back behind you. (Each leg)
- Hip raises
Lie on your back with your knees bent and your feet flat on the floor. Now brace your core, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for 3 to 5 seconds — squeezing your glutes tightly the entire time — then lower back to the start.
- Side Plank
Hold for 20–30 seconds each round. (Do both sides)
- Step-ups (e/l) with dumbbells
- 200m run
MENS
WARM-UP
- Run 200m
- 20 Shoulder rotations (forward and back)
- 20 Lateral lunges (step to the side)
- Run 200m
- 15 Shoulder rotations
- 15 Lateral lunges
- Run 200m
- 10 Shoulder rotations
- 10 Lateral lunges
WORKOUT
As many rounds as possible in 12 minutes of:
- 100 Skips
- 20 Kettlebell swings
- 16 Renegade row (push-up position, holding a dumbbell in each hand and pulling into the chest, whilst supporting the push-up position throughout. Start on your knees if you need to until you build up strength)
- 12 V-ups (lying on your back with feet straight up in the air, take your arms back behind your head, then reach for your toes)
- 8 Burpees