"Boomeritis." The new catch phrase coined recently to describe those people between the ages of 45 and 64 regarding exercise related injuries. There were a reported 166,000 emergency room visits in 2008 in this age group complaining of exercise related injuries. These injuries are caused from overuse of tendons, muscles and bones resulting in tears, chronic inflammation and stress fractures.
The main problem? Boomers don't give themselves enough 'rest' time between repetitive activities. Performing the same activity or exercising the same mucleskeletal groups everyday leads to these overuse injuries. Here are some things to consider to reduce your risk of "Boomeritis":
1: Always get a check-up from your primary care physician: If you haven't exercised in awhile (over 2 years) your health is probably not the same. Make sure your physician knows the type of activities you are planing to participate in and listen to his suggestions. (Note: I see runners in my office frequently with foot and ankle complaint regarding training for a Marathon. The minimum time frame to adequately prepare is at least six months and most recommend a year.)
2: Mix it up: Don't do the same thing everyday. You work on cardio 3 - 4 times per week and throw in some strength or resistence training 2 - 3 times per week. But, don't do the same exercise everyday.
3: Work on flexibility: Remember when you played sports in High School or College? What was the first thing you did? You stretched... Most people are recommending that the first activity a Boomer should participate in is Yoga. Trust me... I have been to a Yoga class and it was worse than lifting weights. Gotta work on the f-l-e-x-i-b-i-l-i-t-y.
4: Watch what you eat: The normal diet should consist of 20 - 30 protein, 25 - 30 fat, and 40 -50 percent carbohydrates. Of course you should eat lean proteins, mono or poly unsaturated fats and stay away from simple carbohydrates.
5: Take lessions: Even if you played a sport competitively, but haven't participated in awhile and especially if your are trying a sport you have never played before... get some lessions. Remember the old saying, "Practice makes perfect!" Well is should be, "Perfect practice makes perfect... and can prevent injuries."
6: Stay balanced: This goes back to principle 1. Mix your workouts with cardio, strength, and flexibility.
7: Rest: This can not be stressed enough. If you participate in a very rigorous workout, take a couple of days off. If you work muscles one day, do some flexibility the next or cardio. By all means, take 1 or 2 days off PERIOD.
"The journey of life is taken one step at a time... none of them should be painful." G.M. Barclay, DPM
