Avoid Injury, Protect Your Joints

Mon, April 20, 2015 | Recreation

For baby boomers still going full-throttle in activities from golf to tennis to martial arts, heeding a few simple tips may prevent common injuries.
According to Ramiro Avina, Mills, Peninsula Exercise physiologist, flexibility, core strengthening and cardio training may help prevent muscle pulls, strained lower back and more serious back problems such as ruptured disks and hip pain.
"Flexibility training helps keep joints at a full range of motion," he said.
Avina recommends full body stretching at least three times a week, holding each stretch for 15 to 30 seconds.
Core strengthening is also key to preventing injury because all athletic movements stem from the abdominal region- typically the weakest area of the body. "People lift weights for arms and legs but forget about the core," he said.
Last but not least, cardiovascular training to increase aerobic capacity is essential.
"Keeping your cardio system fit will do wonders for athletic performance," Avina said. The Bella Vista Property Owners Association has many pieces of fitness equipment in their fitness centers at Branchwood Recreation Center and Riordan Hall to help all strengthen the core and improve cardiovascular stamina. You may also check into the many fitness classes each center has scheduled.