Staying active is key to a happy and independent life after 65. Exercise helps you keep your energy up, improves your balance, and even boosts your mood. But as we age, our bodies change and some workouts that worked in our younger days may now put us at risk. It’s important to choose exercises that fit your changing needs.
Experts in the US, including those from Harvard Medical School, warn that not every exercise is safe for seniors. Even well-meaning retirees can make a common mistake by sticking with high-risk moves. Here, we’ll break down one exercise in particular that you should avoid and we’ll offer safer alternatives to keep you moving without worry.
What retirees should avoid in strength workouts
Though strength training is an essential part of a senior workout routine, retirees over 65 should skip the bench press. This move may build chest muscles quickly, but it puts a lot of stress on your shoulders, back, and joints.
As our muscles and bones get older, heavy lifting like bench pressing can lead to strains and even serious injuries. The added pressure on your upper body can worsen arthritis or cause shoulder pain. Many seniors try bench press to stay strong, but experts say the risks often outweigh the rewards. It’s wiser to look for safer methods that boost strength without the extra strain.
Other workouts seniors should stay away from
Bench press isn’t the only exercise that might be too tough on your body. Some popular moves can also increase your risk of injury. Let’s cover a few:
- Abdominal crunches: They can strain your neck and back.
- Deadlifts: Heavy lifting might hurt your lower back.
- High-Intensity Interval Training (HIIT): The bursts of effort can be too hard on your heart.
- Leg press: This can put too much pressure on your knees.
- Squats with dumbbells: They might upset your balance and stress your joints.
Always weigh the benefits against the risks and consider your fitness level before trying a new exercise that seems too demanding.
Safer choices that will keep you active in your retirement years
Luckily, there are plenty of safer ways to stay fit and strong without risking injury. Here are some exercises experts recommend for seniors:
- Chair yoga: A gentle way to boost flexibility and balance without stressing your joints.
- Cycling: Try a stationary or recumbent bike for a low-impact cardio workout.
- Water aerobics: Water reduces the strain on your body while still giving you a full-body workout.
- Tai chi: Slow, flowing movements improve balance, coordination, and mental focus.
- Walking: It’s simple and effective, and you can do it anywhere, from your local park to neighborhood sidewalks.
These activities are designed to help you build strength and maintain mobility safely. Always make sure to check in with your doctor before starting a new exercise program. By choosing the right moves, you can enjoy a healthier, stronger, and more independent life as a retiree.