Senior Exercise | What Seniors Should Know About Head Aches during Exercise

Tips During Exercise to Stay Healthy

:: by Janet Shapan ::

Over the years seniors have been told that aches and pains that come with exercise are just part of the deal and in time they will go away. This may be true to some extent, but it is possible to learn from these pains. What is the body telling us?

Many seniors have jumped into a new fitness program with great enthusiasm and felt the stabbing pain of a headache before the first session is complete. Studies suggest that roughly 45 million people suffer from chronic headaches but did you know that 70% of these people feel headache pain while exercising.

When you begin an exercise program and you have not exercised for quite a while, you are 1.5X more likely to experience a headache than someone that works out 3X per week. Beginning a new exercise program causes the body to respond in two ways. First the increased blood flow around the brain inflames the vessels and stretches the nerves in the vessels creating pain. In response, the body releases endorphins, a sort of natural pain killer to counter the pain. Regular exercise lessens this response because consistent exercise increases blood flow to the brain area and your muscles become more responsive and less fatigued over time.

EXERCISE TIPS …

Breathe: A common response by many seniors during intense exercise is to hold the breath. Doing this once in awhile is not a problem but if you habitually hold your breath to accomplish an exercise, you are likely to get headaches. If you need to grunt or make noises to get through it, do it but stay attentive to your breathing.

Be Careful of Exercise Bursts: One minute you are cooling your jets setting on the sidelines of a group volleyball game and the next minute you are on the court sprinting to save an errant pass without any warm up or stretching as if you were 25 years old. Cardio burst like these can cause problems for any age but are especially harmful for seniors. It is important to stay warm and avoid the intensive bursts when your body is unprepared.

Watch What You Eat: Don’t jump headlong into an intense exercise program with an empty stomach. Try having a 100 to 300 calorie snack maybe 30 to 60 minutes before you begin. You will love the energy burst. But be careful of soy, citrus fruits, yogurts and nuts if you are prone to headaches.

Stay Hydrated: Too often seniors think a short brisk walk or lifting a few weights doesn’t call for active fluid intake. Not true. Dehydration is a common cause for headaches during exercise among seniors. Before you even begin your exercise, drink an 8 ounce glass of water and bring another 8 ounces with you to drink during the exercise. And if it is hot, drink more or consider an indoor program.

These are just a few tips to help you have a better experience during your exercise. Speak to your doctor and be clear about the steps and precautions you should take before you begin exercising. What is most important is that you actually begin. Stay active. Stay engaged. As you see improvement you won’t have any problems being motivated to continue.

ABOUT THE AUTHOR
Janet Shapan, has been a publisher, writer and media designer in the special interest magazine business for over 25 years. A Boomer, her passion is identifying current innovations in health, wellness and other lifestyle categories and translating it to other like-minded individuals. We welcome your comments and suggestions at