As we age, it’s important to stay active through exercise. However, some exercises may be too risky or challenging for seniors. Knowing what to avoid can help keep seniors safe while still getting the many benefits of physical activity.
Why exercise is important for seniors
Regular exercise provides many health benefits that are especially important as we get older. Some of the key reasons seniors should stay active include:
- Building strength to support daily activities and prevent falls
- Improving balance and coordination
- Supporting joint health and managing arthritis symptoms
- Maintaining bone density to prevent osteoporosis
- Controlling blood sugar and preventing diabetes
- Lowering blood pressure and cholesterol
- Preventing heart disease and improving cardiovascular fitness
- Preserving cognitive function and reducing dementia risk
- Relieving stress, anxiety, and depression
- Promoting better sleep
The Centers for Disease Control and Prevention (CDC) recommends older adults get at least 150 minutes of moderate intensity aerobic activity, plus muscle strengthening exercises at least 2 days per week. However, it’s important to choose exercises appropriately to avoid injury.
Risk factors to consider
When deciding which exercises to avoid, seniors should consider any health conditions or risk factors that may make certain activities unsafe, such as:
- Arthritis: Weight-bearing exercises that put strain on joints should be minimized or avoided.
- Osteoporosis: Activities with high risk of falls, fractures, or compressing the spine should be avoided.
- Heart conditions: Exercises that significantly increase heart rate or blood pressure may need to be avoided.
- Diabetes: Balance exercises are especially important to reduce fall risk.
- Obesity: Low-impact activities that minimize joint strain are best.
- Neurological conditions: Exercises requiring coordination should be avoided if impaired.
- Balance or mobility issues: Activities with a high fall risk need to be avoided.
Seniors should always consult a doctor before beginning a new exercise program. A physiotherapist or certified senior fitness instructor can also help determine appropriate vs. inappropriate activities.
Exercises to avoid
Here are some specific exercises seniors may want to avoid or modify with guidance from a fitness professional:
High-impact aerobics
High-impact aerobics involves jumping, hopping, skipping, bounding, and other intense plyometric movements. The impact can put too much stress on joints and increase risk of falls or fractures for seniors. Low-impact exercises like walking or swimming are safer alternatives.
Jogging or running
Like high-impact aerobics, jogging and running can strain joints and raise fall risk. Walking briskly or using an elliptical machine are low-impact substitutes.
Squats and lunges
Squats and lunges build lower body strength but also require good balance and knee stability. Modifications like holding onto a chair during squats or limiting lunge range of motion can make these exercises safer.
Sit-ups or abdominal crunches
Full sit-ups strain the back and neck. Modified crunches can work the abs without excessive spinal flexion. Isometric plank holds also safely strengthen the core.
Unstable surface exercises
Balance training on unstable surfaces like foam pads, inflatable discs, or exercise balls challenges stability. But this also heightens fall risk for seniors. Stick to stable surfaces and use anchored support when needed.
Heavy weight lifting
Lifting heavy weights stresses joints and can lead to injuries like muscle strains or tears. Light resistance with higher repetition is a better approach. Work with a trainer to determine safe weight limits.
Yoga poses with balance
Balancing yoga poses like tree pose or dancer’s pose can be risky. Poses that require shifting bodyweight or bearing weight on one leg are also challenging for seniors. Choose seated, supine, and stable standing yoga poses instead.
Pilates leg slides and teaser exercises
Some pilates moves like full leg slides and teaser exercises involve lifting the legs and torso off the floor, requiring strength and flexibility. Start with small, modified movements to make these safer.
Exercises in hot or humid environments
Heat and humidity can increase cardiovascular strain and risk of dehydration or heat-related illness for seniors. Exercise indoors in air conditioning when it’s hot out.
Exercises at high altitudes
Lower oxygen levels at high altitudes can stress the heart and lungs during exercise. Acclimatizing for a few days before intense activity can help. Descending to a lower altitude is also an option.
Breath holding during exertion
Holding your breath during strength exercises or stretches can spike blood pressure. Remember to breathe continuously during physical activity.
Safe exercise guidelines for seniors
Here are some general tips to exercise safely as a senior:
- Get medical clearance before starting a new exercise routine, especially with any health conditions
- Build up gradually – start with lighter intensity and shorter durations
- Allow plenty of warm-up and cool-down time
- Drink fluids before, during, and after exercising to stay hydrated
- Choose low-impact activities like walking, swimming, or cycling
- Add balance and strength exercises 2-3x per week
- Use sturdy chairs or anchored support for stability when needed
- Avoid exercising outdoors in extreme heat, cold, or icy conditions
- Stop activity immediately if you feel pain, dizziness, or shortness of breath
- Wear supportive, well-fitting footwear
- Use caution on wet surfaces
- Exercise with a partner for safety
Sample senior exercise routine
Here is a balanced, low-impact weekly exercise routine that avoids potentially risky exercises for seniors:
| Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|
| 30 minute walk outdoors or on treadmill | Water aerobics class | 30 minute walk outdoors or on treadmill | Water aerobics class | 30 minute walk outdoors or on treadmill |
| Seated strength training: arm curls, shoulder presses | Stretching exercises | Seated strength training: arm curls, shoulder presses | Stretching exercises | Seated strength training: arm curls, shoulder presses |
| Tai chi or chair yoga video | Rest day | Tai chi or chair yoga video | Rest day | Tai chi or chair yoga video |
This routine incorporates 150 minutes of moderate aerobic activity through walking and water classes. It also includes strength training and flexibility exercises tailored for seniors. Listening to your body and avoiding overly stressful exercises is key!
When to seek guidance
Consult your physician before starting or changing your exercise habits, especially if you have any medical concerns. A physiotherapist, certified senior fitness professional, or physical therapist can also provide personalized advice on safe vs. risky physical activities.
Seek prompt guidance if you experience:
- New or worsening joint pain during or after exercise
- Discomfort or shortness of breath during exertion
- Dizziness, lightheadedness, or fainting during or after exercise
- Numbness or tingling during exercise
- Inability to speak while exercising
- Rapid heart rate or palpitations
- Increase in falls or feeling unsteady on your feet
Experiencing any concerning symptoms means it’s time to talk to your healthcare provider about adjusting your workout program.
The bottom line
Staying physically active is one of the best things seniors can do for their health. But it’s also important to avoid exercises that could lead to injures or other safety issues. Low-impact aerobic activities, balance training, light strength exercises, and moderate flexibility promote fitness without undue strain.
Talk to your doctor about developing an exercise plan tailored to your health status and abilities. With appropriate precautions and modifications, seniors can safely engage in exercise that helps maintain their independence, cognitive function, bone health, chronic disease management, and overall well-being.