When it comes to senior exercise, work smarter, not harder
Exercise can deliver many key benefits for seniors, from healthier hearts and stronger bones, to improved balance and flexibility. Staying in shape throughout your advanced years can also reduce your risk for chronic diseases, help you bounce back quicker from injury and improve your overall mood.
So, when it comes down to the types of exercise seniors should do, is just about anything fair game provided you’re careful enough? Not quite.
In fact, senior care experts agree that there are six exercises seniors should definitely avoid. But before we cover those off, be sure to also check out our blog post on the best types of exercises for seniors!
Six exercises for seniors to avoid
Keep in mind that senior bodies tend to be more fragile than their younger counterparts. And with that increased fragility comes the need to take greater precautions when exercising. Injuries caused by strenuous exercise can also take longer to heal or even cause long-term complications in the event of a fracture, serious muscle tear or broken bone.
Below are six exercises that you should avoid:
Crunches were never particularly easy even when you were in peak physical condition. And they can cause issues like pinched nerves and muscle pain as you age and your spine becomes less mobile. But don’t worry about losing your six-pack just yet! Switch up your ab routine to incorporate simple planks or leg lifts instead.
Squats can present several potential issues. If your knees go over your toes during a squat, it can put far too much pressure on your knee joints and potentially damage them. Squats can be especially dangerous for seniors with balance issues, as it’s easy to lose your footing and fall when trying to rise from a squat.
Running up and down flights of stairs (or stepping on a stair master machine at the gym) is rough on the knees. Plus, your ability to balance begins to decline, making you more likely to trip and take a nasty spill.
Unfortunately, your golden years aren’t the greatest time to chase those long-held marathon-running dreams. In fact, long distance running shouldn’t be part of your cardio repertoire if you’re over 50. Every step puts strain on your knee and foot joints, leading to injuries that can impact mobility. Swimming in place of running can give you the same cardiovascular benefits – without the heavy toll on your muscles and joints.
You won’t have to look long and hard to find a leg press machine at your local gym. But here’s why seniors should steer clear: Performing a leg press requires you to lie back on a flat bench and push against a weight with both legs. This flattens your spine’s natural curve, which can damage lumbar spinal discs. Instead, opt for lower-impact lunges with light dumbbells.
Deadlifting demands good form and posture to avoid injury. Problem is, many seniors have back and posture issues (causes by a narrowing and stiffening of the spine) that can make it difficult to lift weights correctly. Deadlifting with bad form can heavily damage your back, shoulder and arm muscles.
Like we said earlier, proper exercise can do wonders for your health and ability to maintain independence long into your senior years. However, the key is to avoid overly strenuous and dangerous exercises whenever possible.
Even still, accidents and falls can happen. On-the-go monitoring and fall detection tools can help ensure that help is only a button press away. See what solutions are right for your needs and get yourself a little extra peace-of-mind when you’re out exercising.
FAQs
Crunches
The back becomes increasingly fragile with age, so crunches are quite risky for seniors. When done incorrectly, crunches can quickly cause painful injuries to the joints and muscles in the back. Even when done properly, the repetitive curving of the spine could cause some issues.
What is the number one exercise to do as you get older? ›
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat. Every time you sit down or stand up, that's a squat.
Why should seniors not do abdominal crunches? ›
Sit-Ups & Crunches
While this exercise does build the core muscles your loved one needs for a healthy back and abdomen, it places too much stress on the neck and spine. Try helping your loved one do planks instead, as this takes stress off the back while building up the core muscles.
What are three absolute contraindications to exercise? ›
Absolute Contraindications to referral for exercise 16
- Unstable angina,
- Systolic blood pressure ≥ 180 and/or diastolic ≥ 100 mmHg,
- BP drop > 20 mmHg demonstrated during ETT,
- Resting tachycardia > 100 bpm,
- Uncontrolled atrial or ventricular arrythmias.
- Unstable or acute heart failure.
- Unstable diabetes.
- Febrile illness.
Physical exercise does not just mean playing a sport or running. It can also mean a daily activity such as brisk walking, cleaning or gardening. One study found that daily physical tasks such as cooking and washing up can reduce the risk of Alzheimer's disease.
Should seniors do leg press? ›
Weighty Dangers. Working with weights tones muscles and combats bone loss, but many intricate gym machines become less safe as we age. The leg press poses a threat to spinal discs, as it flattens the back away from its natural arch. The leg extension machine puts a lot of stress on your knees, particularly the kneecaps ...
How long should a 70 year old hold a plank? ›
Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.
Should seniors do leg lifts? ›
Leg lifts are extremely beneficial to the muscles in your legs, lower back, buttocks, hips and thighs. All of those areas are targeted in this one simple exercise!
What is the AARP #1 exercise to do as you get older? ›
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that's a squat.
Is there a single exercise that works the whole body? ›
Burpees combine the benefits of a pushup and a squat, so they are an excellent full-body exercise. To do a burpee: From a standing position, drop down into a squat. Rather than jumping back up, move into a plank position.
Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility.
Are planks safe for seniors? ›
Planks help with stability and core strength for older adults. A full plank involves holding the body straight like a wooden board while face down on your elbows and toes. A modified plank is a good place for Senior Citizens to start.
Are situps ok for seniors? ›
In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults. "They're dangerous because you're pulling on your neck," Boehm says.
What is a contraindicated exercise? ›
Contraindicated exercises are those that carry higher risks to joint structure, soft tissue, or other risks. Because the risks typically outweigh the benefits, these exercises are inappropriate for most individuals.
What is an absolute contraindication to exercise? ›
Absolute contraindications for exercise ECG
Unstable angina pectoris in the acute phase (before stabilization of symptoms) – due to the risk of developing acute myocardial infarction and inducing ventricular arrhythmias. Presence of potentially serious arrhythmias – due to the risk of circulatory collapse.
What are the risks of exercise for an older adult? ›
These changes can make exercise-related injuries more likely. For instance, the loss of muscle mass might make it harder to keep your balance, increasing the risk of falls. A decrease in cartilage around the joints can cause inflammation, stiffness, and pain.
Is strenuous exercise bad for seniors? ›
In fact, new research shows that overdoing high intensity exercise may increase the risk of heart attack or stroke, regardless of age.
