As we age, our bodies become less elastic, less pliable, less fit, and less able to heal quickly. We often think we can still do the same amount of exercise or physical activity as we did in our teens or twenties despite having less time to exercise because of stress and schedules.
Many people, therefore, find themselves participating in spontaneous exercise or physical activities, leading to various forms of injuries that often become chronic. Researchers have been searching for a way to exercise that can prevent injuries by analyzing how professional athletes manage their fitness regimes and avoid getting injured.
The Active Athlete
Professional athletes often suffer injuries so frequently that they are just accepted as part and parcel of athletic performance. However, research suggests that up to 60% of injuries can be predicted and prevented by resting after a certain threshold of intense activity.
A recent paper presented at the Sloan Sports Conference demonstrated a quantitative and systematic approach to injury prevention among NBA players. Researchers analyzed 500 injuries from the 2014-15 basketball season and used machine-learning techniques to predict the probability of injury for a player. The results showed strong accuracy in predicting whether a player would get injured in an upcoming week.
It was found that style, not the number of games played, had a larger impact on injury risk and included factors such as the average speed a player runs, the average minutes they played, and the average distance traveled during all games. Essentially, by resting the top 20% of high-risk scorers at any given time, up to 60% of all injuries could be prevented.
How this Relates to Non-Athletes
While you might think these findings do not apply to you, they do have implications for those who either work out too hard and too frequently or those who only take part in physical activities during the weekend. A more structured approach to resting between intense workouts could help prevent injuries.
These findings are particularly important for those who continue to push their bodies hard beyond their younger years or those who sporadically participate in physical activities on the weekends. Weekend warriors often experience strains, sprains, and tears because their bodies are not adequately prepared for vigorous activity. To avoid getting injured, it’s essential to find time during the week to elevate your heart rate, work your cardio, and move your muscles.
Implementing Rest into Your Exercise Routine
Learning when to rest can help prevent injuries and keep you active in the long run. First, ensure you are giving your body enough time to recover between intense workouts. Additionally, do not “give it your all” for extended periods; instead, build up your strength gradually to avoid pushing your body to its limit too quickly.
Moreover, if your schedule only allows as little as once-a-week exercise, try incorporating low-impact workouts to strengthen muscles and maintain cardio fitness. Exercises like swimming, cycling, or yoga can add variety to your routine and minimize the likelihood of injury when participating in more vigorous activities at the weekend.
In conclusion, being mindful of your body and incorporating appropriate rest periods into your workout regimen can significantly reduce your risk of injury and help keep you more active as you age.
