Jogging can help you stay fit, even if you’re over the age of 60.
But your body changes as you get older, becoming more sensitive to physical stress and requiring longer to recuperate from exertion.
Orthopaedic and casualty surgeon Dr Daniel Kendoff from Helios Clinic in Berlin, Germany, has some tips for older joggers on reducing the risk of overtaxing yourself.
While jogging promotes mobility and benefits the cardiovascular (heart) system, he says, trying to do too much too fast – and ignoring your body’s warning signs – can result in muscle strain, heel or back pain, or problems with your hips and knees.
So it’s important to modulate the physical stress by starting slowly, gradually picking up the pace and listening to your body.
Here are five tips from Dr Kendoff aimed at ensuring that you enjoy jogging over the long term and remain free of complaints:
If you have a medical condition, such as a heart problem or osteoarthritis, consult with a doctor before beginning a jogging regimen.
You should keep the distances short in the beginning and stop for a while if you don’t feel right.
And don’t hesitate to put in jogging-free days.
A gait analysis in a specialist shop can help you choose shoes that are easy on your joints.
Cushioning in shoes is an important aspect to consider.
Soft surfaces such as dirt paths are gentler to joints than paved ones are.
And on hot days, it’s best to run in the morning or evening so as not to overstress your cardiovascular system.
Make sure to warm up a little before you start your run, and cool down afterwards by doing some light stretching.
And make sure to get sufficient rest between jogging sessions. – dpa
