While exercise is integral to a healthy active lifestyle, some moves can do more harm than good. Even common exercises once considered workout essentials have been proven to put trainers at risk of injury. Older adults with decreased bone density and joint issues like arthritis are at even greater risk. Which is why I never have my clients perform the five moves below. Instead, I recommend the following safer — and more effective — alternative exercises.
1. STOP — Touch-your-toes hamstring stretches.
Whether done sitting or standing, these stretches force you to round your back, which puts a great amount of strain on the lumbar spine (low back area). This could exacerbate existing low back pain or create pain for those with healthy backs.
Instead, perform leg swings as a warm-up to cardio activity or strength training, as well as throughout the day to increase mobility and minimize stiffness.
2. STOP — Kneeling push-ups.
Push-ups are a staple upper body and core strengthening exercise that I have all my older clients perform. The kneeling push-up, often recommended in older adult group exercise classes, is a common modification for those building up the strength to do full push-ups. Unfortunately, it can lead to injury and isn’t effective. Not only does it put excessive stress on the shoulders, pelvis and low back, it also doesn’t translate well into performing full push-ups because the core muscles aren’t being used.
If you’re working your way up to full push-ups on the floor, I suggest incline push-ups, where you place your hands on an elevated surface like a bench.
3. STOP — Crunches and sit-ups.
Actually two different exercises, crunches and sit-ups both put your spine in a hazardous flexed position that compresses your discs — over and over. As we age, the gel-like discs between our vertebrae become thinner and the bone density in our spine decreases, making these moves particularly harmful to older adults. They’re also ineffective core training exercises.
Instead, choose from the many safer and more effective core moves, like these three core strengthening exercises.
4. STOP — Functional balance training on BOSU balls or balance boards.
Many gyms offer so-called functional balance training equipment, like BOSU balls and balance boards. They’re supposed to increase activation of core muscles and help improve balance, but they do neither. What’s worse, they present risk for joint injuries, especially in the ankle, which increases for older adults with conditions like arthritis or osteoporosis.
You can improve your balance most effectively by performing exercises on one leg — called unilateral training. Here are three at-home exercises to improve your balance.
5. STOP — Behind-the-head lat pull-downs.
This cable machine exercise was popular in decades past, but unfortunately I still see it performed in gyms today. It puts the rotator cuff muscles (which support the shoulder) into an injury-prone position, and can cause you to bend your neck forward to complete the movement, which can lead to neck strain.
Cable pull-downs are one of the most effective strength-building exercises for your back muscles. Just make sure you bring the bar down toward your chest, not behind your head.
