Physical Therapy Tips for every age

No matter what age you are your focus on stretches and exercises used in physical therapy can be of great benefit to your health. Below are a few tips to keep you healthy and moving perfectly during every decade:

In your 20s

Below are physical therapy tips for your 20s:

• You should make your body active for about 30 minutes a day and make it a habit for the rest of your life. You should know that regular, frequent or routine exercises can be a great way to ward off a variety of serious illnesses such as heart disease and diabetes in your future age.
•  Strength building and weight-bearing exercises should also be included in your weekly routine as they help build your bone density. You may realize that your bones begin losing density after age 20. Such exercises can help you avoid osteoporosis in your old age.

In your 30s

At the age of 30 and above, physicaltherapy and its exercises can be of great help to your health. In your 30s, your schedules are tight since priorities change. However, with regular exercise, healthy eating, and quality adequate sleep can keep you healthier than ever. Below are physical therapy tips in your 30s:

• Saving for your retirement? - Though you may be saving for retirement in your 30s, you should also adopt this same attitude about your long-term health. Just like any financial planner would make sure there is enough amount in the bank at the end of the year, a physical therapist can also determine or evaluate your current weaknesses and get a plan to make the strengths for your future.
•  Feeling pressed about time? – The fact here is that you are required to do more at home and workplace. However, this should not be the time to cut corners with your health. Make sure you exercise regularly, eat healthily and get adequate and quality sleep.
• Testing your physical limits? – In their 30s, many people like challenging themselves with bike rides, road races, and obstacle courses. These physical activities are the best way to keep you active and motivated. However, you should be sensible too. You should therefore ease yourself with routines that can give your body time to adjust to stress that could harm your health.

In your 40

Below are a few physical therapy tips for your 40s

• Time for diversity- You should make sure your exercise routine includes strength training, flexibility exercises and aerobic exercise. If this is not the case, you should visit a physical therapist to make recommendations for the areas you may have neglected.
• Make your health a priority- According to a recent study, prolonged sitting at the workplace can be detrimental to your health that exercise cannot offset its negative effects. So you should make sure that you get up from sitting at least once an hour or more if you can.
• Don’t start acting when it’s too late- Pains or aches usually start to increase in your 40s. However, that doesn’t mean that you should leave with them the rest of your life. You should act on them at your 40s to prevent their negative effects at older age. Physical therapists can help treat your pain without use of surgery or long-term use of medication.\
•  Women who happen to experience bladder leakage should realize that urinary incontinence is common though not normal. Physical therapists who deal with women health can help treat bladder leakage to help avoid its effects.

Souce

In your 50s

Below are physical therapy tips in your 50s:

•     Imitate a Flamingo- If you cannot stand on one leg for about 5 to 10 seconds that is an indication that you need balance improvement. Don’t wait until you fall to do something about it. Visit a physical therapist to get guidance on how you can maintain stability at this age.
•       Travel and exercise- Travelling for vacation or work should not hinder your healthy habits. Physical therapy can guide you on the exercises you can do anywhere any time.
•          Eat and exercise well for your bone health- In women, menopause can lead to loss of bone density making your bones brittle and prone to fracturing. In your 50s, you should have foods rich in vitamin D and calcium and also perform weight-bearing exercises for about 30 to 60 minutes every week.
•           Be active every day- The older you become, the more important it is to be vigilant about your wellbeing. For every week you should have at least 3 hours of moderate physical activity, 1 to 5 hours of vigorous physical activity or a combination of the two. The best way you can achieve this is by striving for physical activity every day.
•      Get a 2^nd opinion- in 50s, many people experience the major signs of aging. If you have managed your health from your 20s, now it’s time to get off the internet and visit a physical therapist. He or she will have a proper assessment on your health that will be the key to your overall health and ability to maintain independence.

In your 60s

Here are physical therapy tips for your 60s:

•         Stay balanced- Balance plays an important role in preventing falls. According to recent study, about a third of older people over 65 years fall each year leading to more than 700,000 hospitalizations. You should visit a physical therapist for an assessment on your balance and a personalized improvement program.
•          Take off any pressure- in your 60s, physical activity is crucial for your health than ever. If you feel pain when walking or jogging, you should choose to exercise in a pool where you can exercise hard without pounding.
•       Mental health- You should also help preserve your mental health with physical activity. People who are engaged in physicalexercise at older age are less likely to get mental problems such as Alzheimer’s disease.
•         Team up- when you are retired, it is better to stay close to your colleagues and make time to exercise together. Whatever physical activity you perform, doing things as a team will help you be accountable and provide social interaction as well.