The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population. According to the AARP, every seven seconds a Baby Boomer turns 50! And, about one-third of Americans who take part in sports activities are Boomers.

As this generation grows older, they are working harder to keep their youth and vitality, are staying active with physical activity, and unfortunately are experiencing more injuries than the generation before them.

A US Consumer Product Safety Commission report states there were 1 million sports injuries to persons between the ages of 35 and 54 in 1998. This is a 33% increase over the same statistics of 1991. While this sounds like distressing news for aging bodies, many sports-related injuries are minor aches, sprains and strains that can be treated or even prevented using self-treatment techniques. Whether you are a weekend warrior or a lifelong athlete, the following suggestions may help you stay limber and relatively pain-free.

Warm-up before stretching or an activity. Muscles that are warm through slow-paced pre-exercise such as jogging or walking, will be less likely to tear.

Stretching before and after exercise. Stay limber and flexible. Stretching is one of the best preventive measures against injury.

Get fitted with the proper shoe. This is a top priority especially for running, hiking, and cross training. Go to a running store with someone on staff who will analyze your walk, arch, and how your foot turns in or out during activity. They will then fit you with a shoe having the right amount of support or cushioning for your particular body type. This alone can substantially reduce the incidence of injury.

Start daily conditioning. Do some type of activity every day to help condition your body for more strenuous weekend exercise.

Try adding low-impact activities to the mix. Such as: Pilates, Yoga, Tai Chi, Elliptical Trainer, Recumbent Cycling, Spinning.

Add strength training to your weekly routine. Stronger muscles mean better joints and a more energized body.

Create a workout program with balance. Combine stretching, strength training and cardiovascular exercises to keep your body in balance.

Use R.I.C.E. If pain does creep into your body after an activity, use the technique of R.I.C.E. immediately to reduce inflammation. Never use heat in the first 48 to 72 hours after an injury occurs, as this will increase swelling and bruising. Rest-Ice-Compression-Elevation can make the difference in a fast, effective recovery from a sprain or strain.

Try massage. For tight, stressed muscles, massage therapy can be a relaxing and helpful treatment for minor pain. Self-message is easy to do on legs, ankles and feet.

Give cognitive behavior therapy a go. This therapy works on the concept that you can reprogram your mind to increase performance or decrease pain triggers, incorporating relaxation and other visualization techniques. Professional athletes have been using it for some time to rehearse a perfect performance in their mind before an event.

Physical activity may produce its own set of challenges for Baby Boomers. But inactivity itself is a threat to health. A sedentary lifestyle is associated with an increased risk of diabetes, high blood pressure, heart disease, osteoporosis, stroke and some cancers. Regular physical exercise helps Boomers strengthen muscles, which in turn stabilizes joints, increases flexibility and keeps age-related diseases at bay. Better to be a buff Baby Boomer than a middle-age couch potato!

This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

About The Author

Louise Roach is the editor of an on-line health and fitness newsletter. She has been instrumental in the research, testing and development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at: http://home.netcom.com/~newsflash. Louise Roach can be reached at: info@snowpackusa.com

---

The Superset Advantage

Supersets give you the most bang for the buck. They... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

What Causes Muscle Growth?

In order for muscles to grow, three things are required:... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Arm Exercises For Beginning Bodybuilders

Most people new to bodybuilding pay a lot of attention... Read More

A Very Simple Program Anybody Can Follow To Gain MASS

Until I started following a routine to eat, my gains... Read More

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure... Read More

Back Exercises For Beginning Bodybuilders

From a bodybuilder's perspective one of the most important body... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

Muscle Gain Visualization Tips

Visualization can play an important part in gaining weight and... Read More

Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

4 Secrets to A Flat Stomach

Do you want a flat stomach? I don't know a... Read More

Monster Triceps

They make up the biggest trio in bodybuilding.No, not Arnold,... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

Exercise The Right Way - The Hammer Curl

Other articles in this series looked at a number of... Read More

Bodybuilding Benefits - The Price for Confidence!

Success came to me at an early age. However, it... Read More

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More