Knee pain can slow you down, especially if you are over 60 and trying to stay active. Years of use, past injuries, or arthritis can leave your knees weak and sore. Certain workouts might seem effective but end up putting too much stress on your joints, making exercise more of a hindrance than a benefit.
Here, we’re breaking down one of the most demanding moves that retirees with knee issues should avoid, and we’re offering a gentler swap. We’ll explain why this exercise is risky and provide you with a safe alternative. Plus, we’ll list several other moves that could be straining your knees and suggest better options. Let’s begin.
Burpees: the no-go exercise for retirees
Burpees may appear to be a fun full-body exercise, but they deliver a great deal of impact. The sudden jumps, quick transitions into a plank, and explosive movements place significant strain on your knees. For retirees dealing with knee pain or arthritis, each hard landing increases the risk of further injury or discomfort.
The safer alternative is thrusters from a box. This move keeps your heart rate up and strengthens your muscles without the harsh impacts. Sit on a sturdy box or bench with your feet planted firmly, then push up and press dumbbells overhead. It’s a controlled exercise that protects your knees while still providing a full-body workout.
More moves to avoid after 60 and safer alternatives
It’s not just burpees that can harm your knees. Many popular exercises might be too intense for sensitive joints. Here’s a list of common moves to skip and the low-impact alternatives you can add to your routine:
- Treadmill sprints: Switch to air bike sprints. They keep your heart pumping without the heavy impact of running on a treadmill.
- Forward lunges: Opt for split squat isometric holds. Holding the position builds strength and stability without forcing your knee into a deep bend.
- Back squats: Try box squats instead. They support proper form and lessen the strain on your knees while still working your lower body.
- High-impact aerobics: Choose low-impact cardio such as cycling or an elliptical machine. These options keep you moving without jarring your joints.
- Plyometric jumps: Replace explosive jumps with med ball throws and slams. This alternative helps build power while avoiding harsh landings.
- Leg press machine: Use seated leg extensions to isolate your quads in a controlled manner that doesn’t overload your knee joints.
- Lateral lunges: Swap them for lateral sled drags. This alternative still targets your leg muscles but with less strain on your knees.
- Stairmaster workouts: Instead of the Stairmaster, go for reverse sled pulls. They help work your lower body and strengthen the muscles around your knees without repetitive step-ups.
It’s clear that burpees, with their high-impact nature, top the list of exercises to avoid if you’re dealing with knee pain after 60. But there are others to avoid as well. By replacing these high-impact moves with more joint-friendly exercises, you can protect your knees while still achieving a solid workout. Each alternative is designed to reduce stress on your joints while allowing you to build strength, maintain balance, and stay active.