While bicycling injuries make up the most injuries, the biggest increase in injuries has occurred in baby boomers who perform general exercise and running. In 1991, about 10,000 emergency room-treated injuries were reported in boomers doing general exercise and running, but by 1998 the number of injuries more than tripled.1 Even more staggering is that the estimated amount of injuries that required any kind of medical attention was more than 116,000 in general exercise and running.5 According to Dr. DiNubile, the number of sports injuries reported are just the “tip of the iceberg” because it only includes emergency room injuries and estimated medically-treated injuries.

Prevent injuries at your health club

Most injuries in baby boomers can be prevented or significantly reduced through safety, medical guidance and simple modifications in conditioning. Many middle-aged people do not take steps to properly condition themselves before exercising because they are unaware of the physiological changes their bodies have gone through during middle age. Baby boomers may benefit from specialized training sessions that inform them on these changes that occur with aging, as well as instruction on technique, safety and conditioning.

To prevent injuries in your facility, the American Academy of Orthopaedic Surgeons (AAOS) recommends your middle-aged members follow these guidelines to exercise safely:

Warm-up and cool-down for at least three to five minutes, and stretch before and after exercise holding each stretch for 30 seconds.
Condition gradually to prevent overuse of muscles, tendons and joints.
Add new activities slowly. Weekly increases of activity should not exceed 10 percent in time, distance or intensity.
Take lessons from a fitness professional to develop proper form and technique, and learn to use equipment properly.
Wear proper athletic shoes and throw away old shoes that do not give proper support.
Modify activities to accommodate your body’s needs. Do not force your body to perform activities that are difficult or cause pain.
Cross train with a balanced fitness program that includes cardiovascular training, strength training and flexibility to prevent overuse of muscles from one particular sport.
If you’ve already had a sports-related injury, consult with an orthopedic surgeon to design a fitness program to reduce the risk of further injury.
Don’t be a weekend warrior by exercising only on the weekends. Try to space out activity and get at least 30 minutes of exercise daily.
In addition to these guidelines, simple changes in technique and form can reduce injuries. Many injuries are caused by improper technique, and lessons from fitness professionals may be the easiest and fastest way to reduce injury

Safety gear also plays a crucial role in reducing the risk of injury. For example, baby boomers who ride bicycles are twice as likely to die from head injuries than children, because they don’t wear helmets.1 About 69 percent of children wear helmets, while only 43 percent of baby boomers wear helmets.1 Encourage your members to wear proper safety gear and take personal training sessions from professionals to learn the proper form and technique of new exercises.

Keeping members safe

Many of your middle-aged members may be unaware of the health risks involved with participating in a fitness program or sports activity. Their aging bodies are not only susceptible to injuries from overuse and poor conditioning, but also take longer to heal. Help them ease into middle age safely, and reduce their risk of injury by providing them with information and training based on the exercise guidelines by AAOS.

By Tracey Black