As we get older, we have to update how we work out and exercise. If you do the same things that you did at 30 when you’re 50, it’s going to hurt. Our bodies change as we get older. Here are seven exercises that people over 50 shouldn’t do.
7 Exercises That People Over 50 Shouldn’t Do
There are some exercises that you should just skip altogether.
1. Leg Extension Machine
This type of exercise involves extending the legs up out in front of you with resistance in front of your ankles while in a seated position. It focuses the quadriceps in the front of the thighs.
This can put unnecessary stress over the knee cap, causing wear and tear.
Instead, do multidirectional lunges or squats with close attention to form.
2. Back Extension on a Roman Chair
The Roman chair back-strengthening exercise involves bending forward from the waist with your thighs supported. You use your lower back muscles to pull yourself back up.
If you have any lower back problems, it can be painful.
Try planks or quadrupeds for core strength.
3. Pull Downs or Pull Ups Behind the Head
These exercises work the back and biceps. It involves pulling a bar behind the head. You need to lean down and pull a bar behind your neck. In pull ups, you lift yourself up to a stationary position, and the bar is also behind your neck.
It puts an unnecessary amount of stress on the front of your shoulder, which could lead to injuries.
Try instead to do pull ups and pull downs in front of your head instead of behind.
4. Plyometric Exercises
Also known as jump training, this involves explosive movement like box jumps and depth jumps. These have been popularized by CrossFit.
These are great for adding strength and power, but it can be dangerous if not done correctly. It can put a lot of stress on body parts and joints.
You can still do these types of exercises, stick to doing it once a week. Also, make sure to be under the watchful eye of a professional.
5. Overhead Presses
Lifting weights straight overhead like in a military press or dumbbell press puts a lot of stress across the shoulders and rotator cuff tendons.
Rotator cuff injuries are the most common after age 60.
Instead, try lateral shoulder raises or front raises.
6. Heavy Weights
Lifting weights is a great way to build strength, but it can be more dangerous as we get older. There’s no reason to go for the heavy weights.
You should aim for a weight where you can get ten reps, where the last couple reps are challenging.
While it’s a good idea to increase your workout intensity periodically, it can put you at a bigger risk of injury.
The faster you go, the bigger the risk that you can get injured.
It’s best to take it slow and steady. Also, make sure to warm up first.
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