Tailor your exercise routine to your needs with these adaptations.
Do you feel like your workout routine has fallen into a rut, but you’re not sure where to start changing? You could consider going all-in, but exercising at an intensity or volume you aren’t used to may increase your risk of injuries.
Instead, after consulting with your doctor, consider starting slowly and gradually increasing the intensity of your activities. This helps make sure your exercise routine actually benefits your health instead of causing injuries that can set you back physically.
Thankfully, no matter what your current level of fitness is, there are some great changes you can make to your activities to make them a bit easier on your body.
Making an adaptation in exercise movements can prevent injury, add stability, and allow you to work on new motions gradually. These adaptations can include:
- Trying swimming or aqua fitness
- Warming up properly
- Using items for balance
- Adapting the number of sets or weight
As we mentioned, be sure to check with your doctor before trying any new physical activity or exercise routine. If you’ve got the green light to add more movement and activity to your day, keep reading!
Trying swimming or aqua fitness
Swimming is a fantastic exercise; you’ll get a great cardio workout and a full range of motion of your joints, with little to no negative impact on your bones. Swimming is a popular activity for seniors, especially because of the limited impact on the joints — you’re much less likely to encounter joint injuries swimming when compared to walking, running, or other high-impact activities.
Another great way to incorporate low-impact activities is to join a pool exercise class. Water fitness classes, water aerobics, or similar activities are a great way to help your muscle tone, gently increase your heart rate, and add some fun to your workout. They’re also a great way to meet new people and encourage each other to meet your movement goals. Consider signing up for some water aerobic classes with some friends for increased exercise accountability and some fun and socialization while you’re working out.
Warming up properly
While not exactly a specific adaptation in exercise, it’s a good practice (for your whole life, but especially as you age!) to ensure you’re warming up correctly. Getting into a good routine of spending enough time warming up and acclimating your body and muscles to the workout you’re about to have is an excellent way to reduce strains, tears, or pulled muscles and will allow you time to scan your body and check in with how you’re feeling.
Using items for balance
If you’re concerned about keeping your balance in certain movements, exercises, or positions, consider modifying the movement or adding a balance structure. A chair is a great tool to use when modifying an exercise; you can either do the movement sitting down or use the back of the chair for additional balance support. If you’re exercising at home, holding onto the back of a couch, a large, sturdy table, or a wall are other great options for steadying yourself.
If you’re exercising in a gym, many facilities may also have certain areas where the walls are padded, so leaning against those for support is another great way to make an adaptation to your exercise routine.
Adapting the number of sets or weight
Another easy way to adapt an exercise to suit your needs is to increase (or reduce) the number of repeats or sets. If you’re following a routine you’ve found online or even in an in-person class, feel free to modify the set to suit your level.
On a similar note, if you’re working out using weights, consider using a lighter weight while you’re first getting started. This will help you perfect your form and movements without adding too much strain on your body. Then, as you get more comfortable with the exercise, you can add in more weight as you increase your strength.
If you have questions about what kinds of activities you can safely do and which ones to avoid, remember to always check in with your doctor. They’ll have some recommendations of what adaptation in exercise or activities you may want to try to reach your health goals as well!
For more health and wellness tips, keep reading the CapTel blog!
