5 exercises that can be risky in older age
The headline “5 exercises that could harm you in old age” is too broad. Exercise is generally beneficial at any age, and older adults are encouraged to combine aerobic, strength, balance, and flexibility activities. The real issue is whether an exercise is appropriate for a person’s fitness, balance, joints, and medical conditions.
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National Institute on Aging
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Exercises that may require extra caution include:
Heavy lifting with poor technique — excessive weight or holding your breath can increase injury and cardiovascular strain. Start lighter and progress gradually.
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National Institute on Aging
High-impact jumping — jumping, box jumps, or repeated hard landings may be inappropriate for someone with osteoporosis, joint problems, or poor balance.
Deep or heavily loaded squats — squats can be excellent strength exercises, but depth and resistance should match your mobility and strength. A supported chair squat may be a safer starting point.
Fast twisting exercises — rapid or forceful trunk rotation can aggravate some back or joint problems. Controlled movements are preferable.
Unsupported balance exercises — standing on one leg or using unstable surfaces can increase fall risk if you’re already unsteady. Practice near a sturdy support.
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National Institute on Aging
Don’t stop exercising because you’re older
Strength training is actually important for maintaining muscle, independence, and reducing fall risk. NIA recommends muscle-strengthening activities at least twice weekly, along with aerobic and balance activities.
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National Institute on Aging
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The safest approach is to start at an appropriate intensity, warm up, use good form, and increase difficulty gradually. If you have heart disease, significant osteoporosis, severe arthritis, balance problems, or another chronic condition, ask a clinician or physical therapist how to adapt your routine.
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National Institute on Aging
Bottom line: There are few exercises that are universally “bad” for older adults. The wrong intensity, technique, or exercise for a person’s individual condition is what creates the danger.
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