Although age is just a number when it comes to fitness, there are some exercises you shouldn’t attempt to do in old age. This is because even with regular exercise, you aren’t going to have the same level of strength as you did when you were younger.
If you want to stay in shape safely, below you’ll discover some of the main exercises that should be avoided in old age.
Long Distance Running
Unless you’ve been a keen runner for decades, starting long distance running in old age isn’t recommended. While walking can prove to be a very effective and gentle workout, running places a lot of stress on the joints. Therefore, if you are adamant that you want to run, make sure you build up your muscles first and only partake in short distance runs.
Squats
Squats are known to be one of the most effective leg and buttocks workouts. However, they can be really risky to do in older age. They put a lot of pressure onto the knees, which are weaker now than they once were. Over time, performing squats could lead to damage of the knee, in severe cases leading to the need for a knee replacement.
If you have poor balance, you’ll also find squats can increase the risk of a fall. So, unless you have really good balance, strength and endurance, it’s best to avoid squats in older age.
Deadlifts
Strength training can be excellent in older age for protecting your bones and joints. However, there are some types of exercise you should leave out of your training routine. Deadlifts are potentially risky for seniors.
If you’ve performed deadlifts for years when you were younger, you might be able to get away with doing them now. However, for most seniors this type of workout can cause issues with the back and posture. If you perform them incorrectly, they can also cause damage to the shoulders and arms.
Crunches
As you age, your back becomes much weaker. Therefore, if you do crunch exercises incorrectly, the muscles and joints in the back could be dealt a painful injury. Even if you do manage to perform them correctly, they can still cause trouble for the back over time. So, it’s best to avoid them completely.
Stair Climbs
Although being able to climb the stairs is important for independence and mobility, it can be damaging for the knees. This is especially true if you attempt to do stair climb exercises. Not only does it put pressure onto your knees, but it also increases the risk of trips and falls.
High Intensity Workouts
Finally, it’s important to avoid high intensity workouts. These put unnecessary strain onto the body, potentially causing painful injuries. If you’re a beginner, completing high intensity exercises can also increase the risk of a stroke. This is because you will be placing the heart under a lot of stress that it isn’t used to.
So, if you want to make sure you stay safe while you exercise in older age, the exercises above should be avoided. There are plenty of other exercises you can do; just ensure you start off slowly and build up your fitness.