Staying active after 60 matters but some workouts can do more harm than good. Here are 10 exercises to avoid as you age.
Featured Image Credit: Shutterstock.
High-Impact Aerobics
Jumping around like a teenager at a concert might sound fun but when you’re over 60, doing high-impact aerobics is asking for trouble. Jumping jacks or running in place can be quite the shock to your joints. Our knees & hips might not be as forgiving as they used to be. The last thing we want is to turn our exercise time into a cause for injuries!
Heavy Weight Lifting
Of course, you might feel like Hercules after lifting heavy weights. However, your body might not be up for the challenge because lifting heavy dumbbells can put a lot of strain on your muscles & joints. The risk of pulling something or worse goes up—hello, herniated disk! Instead, stick to lighter weights & higher reps to keep those muscles toned.
Long-Distance Running
Your marathon dreams may need to change to a sprint, or a brisk walk, as running for miles on end puts a lot of stress on your lower limbs. The constant pounding on the pavement can lead to joint pain or aggravate arthritis. Worse still, your recovery time isn’t what it used to be. Going for gentler, shorter jogs or walks is a better way to stay moving.
Plyometrics
Plyometrics are exercises that make you move fast & explosively, like burpees or box jumps. They’re great for building power—but not so great for our over-60 bodies because it’s harder to do sudden high-intensity movements. After all, the risk of taking a tumble or hurting our joints is higher. There are far safer ways to stay fit without feeling like a human cannonball!
Deep Squats
Squatting deep can be a bit too intense for people over 60 because it puts a lot of pressure on joints that may already be showing signs of wear & tear. But you can still keep your legs strong. There are plenty of friendlier exercises out there that won’t make your knees think you’re out to get them.
Advanced Yoga Poses
Yoga’s fantastic for flexibility & helping you fight stress, although twisting yourself into a pretzel with advanced poses isn’t the way to go. Why? Because those tricky maneuvers challenge your balance & flexibility more than your body may be comfortable with. It can actually increase the risk of falls or strains.
Bench Press
Pumping iron on the bench press might make us feel like gym stars, but it’s tough on the shoulders and chest, especially for those of us over 60. The strain it puts on our shoulder joints and pecs can lead to injuries, and who needs that? There are plenty of safer ways to build upper body strength without putting ourselves in the line of fire.
Leg Press with Heavy Weights
Even though pushing a ton of weight on the leg press machine might seem like a good idea, it can really do a number on our knees & lower back. Anyone over 60 should remember that their joints aren’t as forgiving as they once were. So why turn leg day into an ordeal? Instead, you should focus on exercises that’ll strengthen your muscles without the strain.
Sit-Ups
Sit-ups are one of those exercises we’ve all done a million times. Sadly, as we get older, they might not be our best bet because they can put unnecessary strain on our neck & lower back. This can cause discomfort or injury. Try doing gentler exercises to work your core in a way that won’t make you regret your life choices the next day!