The headline “5 exercises that could harm you in old age” is a little misleading. Exercise is generally one of the best things older adults can do for strength, balance, mobility and overall health. The concern is usually performing certain movements incorrectly, too intensely, or without adapting them to an individual’s abilities and medical conditions.
5 exercises/movements to approach carefully
- Very deep or heavy squats
Heavy loads or excessive depth can place substantial stress on the knees, hips and lower back. Use a chair-supported or shallow squat if needed. - Heavy deadlifts with poor technique
Lifting heavy weights from the floor can be risky if you have limited mobility or back problems. Start very light and learn proper technique. - High-impact jumping exercises
Repeated jumping can be inappropriate for someone with osteoporosis, joint problems or poor balance. Lower-impact alternatives such as brisk walking or supported step-ups may be safer. - Fast twisting movements
Rapid torso twisting or aggressive rotational exercises can aggravate the back, particularly if mobility is limited. - Exercises that challenge balance without support
Standing on one leg or doing difficult balance exercises near stairs or hard surfaces increases fall risk. Perform balance training near a sturdy support.
What should you do instead?
At 83, a good exercise program usually includes strength, balance, aerobic activity and flexibility, adjusted to your current abilities. Even simple exercises such as chair stands, supported heel raises, wall push-ups and walking can be useful.
Don’t exercise through new chest pain, severe shortness of breath, faintness, or sudden severe pain.
If you tell me whether you currently walk independently, use a cane/walker, or have difficulty getting up from a chair, I can suggest a safe, simple exercise routine appropriate for your level.
