5 Exercises That Could Harm You in Old Age
Exercise is key to staying strong, mobile, and independent as we grow older. However, not all workouts are equally safe for seniors or those with aging joints and muscles. Certain exercises, if done incorrectly or without proper precautions, can increase the risk of injury, joint pain, or long-term damage. Here are five exercises that could be harmful for older adults and tips to modify them safely.
1. Deep Squats with Heavy Weights
While squats are great for building leg strength, deep squats with heavy weights can strain the knees and lower back in older adults. Limited mobility or pre-existing joint issues may make this exercise risky.
Safer alternative: Shallow squats or chair squats, focusing on proper form without heavy weights.
2. Behind-the-Neck Shoulder Press
Pressing weights behind the neck puts the shoulders in an unnatural position, which can increase the risk of rotator cuff injuries. Older adults often have less shoulder flexibility, making this exercise especially risky.
Safer alternative: Front shoulder presses or lateral raises using moderate weights.
3. Straight-Leg Sit-Ups or Crunches
Traditional sit-ups can put a lot of strain on the spine, particularly the lower back. Over time, this can lead to back pain or aggravate conditions like herniated discs.
Safer alternative: Gentle core exercises like seated knee lifts, pelvic tilts, or planks on knees.
4. High-Impact Jumping Exercises
ADVERTISEMENT
