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Add mobility work -

Mobility work helps you increase flexibility, decrease soreness, and activate the proper muscles in your workouts. Adding 10 minutes of mobility pre-workout will help you fire up the correct muscles. Try doing a walking lunge, heel raises, and neck circles, for instance.

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Build strength -

As we age, it's normal to naturally lose muscle mass. To combat this, add muscle-gaining and strength-training workouts to your routine instead of focusing solely on cardio. In addition to improving muscle definition, strength-training also increases metabolism and improves mobility.

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Pay attention to your form -

If not practiced, flexibility is a skill you can quickly lose. And as you get older, it may require more time and patience to get it back. Therefore, it's important to pay attention to your form and flexibility to keep your body away from injuries.

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Keep up the cardio -

With metabolic changes as we age, the best way to combat this is to invest in a cardio routine you can follow and commit to. Whether it's biking, indoor cycling, boot camps, or jogging, the goal is to keep your heart rate raised for a prolonged period.

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Squeeze in 'idle' workouts -

As we live extremely busy lives, it can be hard to find the time for workouts. To incorporate some more activity into your life, try taking the stairs more or going for a walk during your lunch break.

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Have a dynamic warm-up -

To avoid tight muscles that cause pain, make your warm-up more dynamic with jumping jacks, squats, and inchworms. This will help you reduce the risk of injury and perform better.

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Mix in low-impact workouts -

To support muscle tone and strength, alternate between one to three days of low-impact exercise like yoga, hiking, and walking, with one to three days of muscle-building exercises, like Pilates or weight lifting.

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Start slowly if you've been inactive -

If you haven't been staying active and want to start working out more regularly, it's essential to start slow. For instance, begin with some yoga and work your way up to hill-walking as your muscles start to strengthen.

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Listen to your body -

Being in tune with your mind and body will help you make better decisions overall. Make sure you pay attention to the physical queues, as you might need to see a doctor or give yourself some rest. This will help prevent any serious damage in the future.

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Make sure you get the right fluids -

For most, simply drinking plenty of water is sufficient. But if you're doing a heavy workout or running a marathon, choose drinks that replace fluids plus essential electrolytes.

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Choose the appropriate clothing and shoes -

Make sure you choose the correct clothes and shoes designed for your type of exercise. It's also important to replace shoes every six months as cushioning wears out.

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Remember your breath -

When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. You shouldn't hold your breath, as this could affect your blood pressure.

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Be mindful with weights -

When lifting weights, use smooth, steady movements. Breathe out as you lift or push a weight, and breathe in as you relax.

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Avoid certain movements -

Avoid jerking or thrusting movements. Make sure that you're also not locking the joints of your arms and legs into a strained position, as this can cause injuries. 

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Make sure to stretch -

Always warm up and cool down with stretches. But never bounce into a stretch—make slow and steady movements instead. Note that stretching should never cause pain, especially joint pain.

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Wear a helmet -

Reduce the risk of a head injury by wearing a helmet when you bike. The same goes for other safety equipment, as you want to diminish any unnecessary risks.

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Take it easy at first -

It's important to have good form when doing strength training. So initially use no weights, or use only light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

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Careful with hot days -

Exercising vigorously in hot and humid conditions can lead to serious overheating and dehydration. On days when temperatures reach 80°F (25°C), exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

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Watch out for cold days -

When working out in cold weather, make sure to dress properly to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up.

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Continue strength training -

As muscle mass diminishes when we get older, it's important to focus on strength training consistently. Both weights and resistance bands are great tools for this.

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Know your limit -

When working out at home or alone, you might not be aware if you're doing incorrect techniques. For this reason, it's very important to know your limits. Consider consulting with a professional to avoid unnecessary injuries.

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Baby steps -

The more sedentary you are, the more your muscles, joints, and other body parts start to freeze up. So even if you're new to working out, the important thing is to keep active. Even if your workouts are simple, they're still efficient.

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Organize your workout environment -

Keep your exercise area free of clutter and make sure that it doesn't end up looking like an obstacle course, which can elevate the risk of being injured by tripping or falling.

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Make sure to follow instructions -

Make sure you know how to properly perform the exercises that you're doing. If you use equipment, adhere to the manufacturer's instructions for using each device.

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Have a plan -

Establish an accurate benchmark for your starting level of fitness, and then, based on your progress, develop safe and efficient goals. Be mindful that these goals are dynamic and might need readjustments as you go.

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Use the right clothes and equipment for home workouts -

For home workouts, dress like you’re going to the gym and make sure to use the correct equipment. You will feel more like exercising with the proper athletic gear.

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Have fun with it -

No matter what exercise you're doing, have fun with it, be present, and enjoy the movements. When you do something that you enjoy, it will feel less like an obligation, and will run much more smoothly.

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Train with a partner -

Working out with a partner gets two sets of eyes on any problems that may develop. It's also a perfect way to encourage each other to drink water, breathe correctly, and also have a few laughs while at it.

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Get quality rest -

Research has shown that the most successful athletes are not the ones who work out the hardest, but those who avoid the insidious buildup of fatigue. It's important to be smart with your exercises, and ensure that you get plenty of good rest. 

Sources: (Harvard Health Publishing) (Real Simple) (Verywell Fit) (Live Science) (British Columbia Institute of Technology)

See also: Daily habits that might be harming your brain

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