5 Exercises That May Be Risky for Some Older Adults
Exercise is generally good for older adults, and being older doesn’t automatically make a particular exercise dangerous. The concern is usually poor technique, excessive intensity, existing medical conditions, or a lack of appropriate progression.
Here are five types of exercise that may need modification or professional guidance:
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Heavy barbell squats
Heavy loads can place substantial stress on the knees, hips, and back. Beginners can start with supported squats or sit-to-stands and gradually progress. -
Heavy deadlifts
Deadlifts can be excellent strength exercises when performed correctly, but excessive weight or poor technique can strain the back. Start light and learn proper form. -
High-impact jumping
Repeated jumping may be unsuitable for people with significant joint problems, osteoporosis, or poor balance. Lower-impact alternatives can provide cardiovascular and strength benefits. -
Fast, forceful twisting exercises
Rapid rotational movements can aggravate existing back or joint problems. Controlled movements through a comfortable range are generally more appropriate. -
Balance exercises performed without support when you’re unstable
Challenging balance work can be beneficial, but doing it near stairs, on unstable surfaces, or without something sturdy to hold can increase fall risk.
What older adults should aim for
A well-rounded routine can include aerobic activity, muscle strengthening, and balance training. The exercises should be adjusted to your current abilities and progressed gradually.
If you have heart disease, severe osteoporosis, significant arthritis, recent surgery, recurrent falls, or unexplained chest pain or dizziness, speak with a healthcare professional or physiotherapist before starting strenuous exercise.
The goal isn’t to avoid exercise as you age—it’s to choose the right intensity and technique for your individual health and abilities.
