5 exercises that can be risky in older age
Being over 65 doesn’t mean you should avoid exercise. In fact, regular aerobic, strength, balance, and flexibility activities are important for maintaining mobility and independence. The concern is usually doing an exercise too intensely, with poor technique, or without adapting it to your health and fitness level.
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Heavy weightlifting without proper progression
Very heavy loads or holding your breath while lifting can increase injury and cardiovascular strain. Start with manageable resistance and increase gradually. -
High-impact jumping exercises
Repeated jump squats, box jumps, and similar exercises can be challenging for joints and balance, particularly if you have osteoporosis or arthritis. -
Deep squats with heavy weights
Squats aren’t inherently harmful, but excessive depth, load, or poor control can aggravate knee, hip, or back problems. A supported or partial squat may be more appropriate for some people. -
Fast, forceful twisting exercises
Rapid rotational movements can aggravate existing back or joint problems. Controlled movements are generally easier to manage. -
Sudden high-intensity workouts
Going from little activity to all-out sprinting or very demanding exercise increases the risk of injury and can place excessive cardiovascular stress on an unconditioned person.
What is generally safer?
Walking, cycling, swimming, appropriately scaled resistance training, balance exercises, and gentle mobility work can all be useful. Progress gradually rather than avoiding exercise altogether.
If you have heart disease, significant osteoporosis, severe arthritis, unexplained dizziness, or have been inactive for a long time, discuss an appropriate exercise program with a healthcare professional before starting vigorous exercise.
And if an exercise causes chest pain, severe shortness of breath, fainting, or sudden weakness, stop and seek medical attention.
