5 exercises that can be risky in older age
There isn’t a universal list of exercises that older adults should avoid. In fact, exercise remains one of the best ways to preserve strength, balance, mobility, and independence as we age. The risk depends on your fitness, balance, joints, medications, and medical conditions.
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National Institute on Aging
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Exercises that may need modification or professional guidance include:
Deep, heavy squats — Heavy loads or very deep ranges can aggravate knee, hip, or back problems. Chair squats or supported squats may be safer for beginners.
High-impact jumping — Repeated jumping can be challenging for people with osteoporosis, arthritis, balance problems, or joint injuries.
Heavy deadlifts or other heavy lifting — Poor technique, excessive weight, or holding your breath can increase injury risk. NIA recommends starting with lighter resistance and using proper breathing.
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National Institute on Aging
Fast, unsupported balance exercises — Challenging movements such as standing on one leg can increase fall risk if you’re unsteady. Practice near a sturdy chair, wall, or another support.
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National Institute on Aging
Very intense exercise without gradual progression — Suddenly going from little activity to strenuous workouts increases the chance of injury. NIA recommends starting at a lower intensity and gradually increasing duration and intensity.
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National Institute on Aging
Don’t stop exercising because of age
For most older adults, the answer isn’t avoiding exercise—it’s choosing the right exercise and progressing gradually. A combination of aerobic activity, strength training, and balance exercises is recommended.
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National Institute on Aging
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Stop exercising and seek medical advice if an activity causes chest pain/pressure, significant dizziness, unusual shortness of breath, or severe pain. If you have osteoporosis, heart disease, significant arthritis, recent surgery, or another chronic condition, a doctor or physical therapist can help tailor exercises to you.
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National Institute on Aging
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