Balanced training program reduces injury risk

  • Published
  • By Lt. Col. Michael Palmer
  • 514th Aerospace Medicine Squadron
JOINT BASE MCGUIRE-DIX-LAKEHURST, N.J. --  Remember when we could play any sport all day without the aches and pains in our joints and back?

When we were young, we generally took physical fitness for granted. As time passes, participating in our favorite sports becomes more difficult.

The discomfort we experience after we exercise and the decreased ability to bounce back after strenuous physical activity can make us feel old, mentally and physically.

As we age, we become more prone to getting injuries. These sprains and strains can interfere with our preparation for our physical fitness test and even with our recreational activities.

When we make a decision to become more fit and active as we age, we must commit to careful planning that includes a well-balanced approach to physical training.

Most training plans emphasize cardiovascular fitness and strength training. What are often overlooked are flexibility, balance and core strengthening. Flexibility training and core balance has long been promoted for decades as an important part of decreasing the risk of injuries. Ignoring these aspects of fitness may lead to the strains and sprains that can derail your fitness goals.

Being able to prevent injuries from occurring requires a consistent, regularly scheduled training program that prepares you to run, do pushups and crank out that last sit-up.

Preparing for the military fitness test is in fact a test of your ability to meet these standard requirements at any time of the year.

The most effective way to achieve your goal to maintain your fitness and rejuvenate yourself is a progressive plan that includes cardiovascular training, stretching, strength training, yoga, core balance training and Pilates. Using a well-balanced program will help prevent many injuries while allowing you to perform at the highest standards for many years to come.

As always, please seek the advice of your health care provider before entering any new exercise program.