As you age, it’s important to keep your body active and healthy. However, there are some exercises that you should avoid to protect your health. Here are five exercises to try to avoid as you age, what you can do instead and some helpful tips on personalized supplements and a sustainable yet healthy diet.
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1) High Impact Aerobic Exercises
As aging adults, we often face age-related ailments like osteoarthritis, making high-impact aerobic exercises painful or difficult. They may even cause additional damage or further aggravate existing issues when pursued aggressively. These exercises include activities like running, jumping or plyometric exercises. While these exercises are great for getting the heart rate up and burning calories, they can be tough on aging joints.
Instead, you can focus on low-impact aerobic exercises that are easier on the joints. Some examples of these exercises include swimming, brisk walking or using an elliptical machine. These exercises still provide many cardiovascular benefits like high-impact activities, but they are much easier on aging joints. As a result, they are an excellent option for aging adults who want to stay active and healthy. In fact, according to research, it’s essential to keep exercising to maintain healthy cartilage and strong joints unless you’re suffering from a joint injury.
2) Isometric Exercises
Isometric exercises are those in which your muscles contract but don’t move. These exercises can put a lot of strain on your joints and muscles, which can be difficult or painful for aging adults. Additionally, isometric exercises put a lot of pressure on the heart, which can be dangerous for those with hypertension or other cardiovascular issues.
Instead of isometric exercises, you can focus on isotonic exercises. These are exercises in which your muscles contract and move. These exercises are much easier on your joints and muscles, and they don’t cause a sudden spike in blood pressure. Some examples of isotonic exercises include lifting weights, doing push-ups or using resistance bands. These exercises are a great way to stay active and healthy. Just make sure you don’t go too heavy with those weights, which leads us to our next point.
3) Lifting Too Heavy
Our bones and muscles naturally become weaker as we age due to various natural processes. As a result, it’s important to be careful when lifting weights. Lifting too heavy can lead to injuries like fractures or sprains. Additionally, it can cause joint pain or other age-related issues like arthritis.
Instead of lifting heavy weights, you can focus on using lighter weights and performing various exercises. This will help you stay active and healthy without putting too much strain on your bones and muscles. Additionally, it’s essential to consult with a doctor or physical therapist before starting any new exercise routine. This is essential if you have existing health conditions but always a good idea even if you don’t.
It’s important to note that experiencing sudden and shocking decreases in strength may be due to hormone imbalances. Unfortunately, this is a common issue, especially for men. Lower testosterone levels mean you’ll have less muscle mass and simply won’t be able to lift what you did before. Other signs you may experience are fatigue, weight gain and depression. If you’re experiencing these issues, you might want to ask a healthcare professional about hormone testing and replacement therapy.
4) Repetitive Motion Exercises
As we age, our joints and muscles can become less flexible. This can make exercises that involve repetitive motion difficult or painful. Additionally, these exercises can aggravate existing conditions like arthritis. Some examples of repetitive motion exercises include running, biking or doing the same weight-lifting exercise to excess.
Instead of doing these exercises, you can focus on non-repetitive motion exercises. These are exercises that don’t involve the same motion repeatedly. Some examples of these exercises include swimming classes (but not laps), playing badminton or doing yoga. These exercises are much easier on your joints and muscles, and they can help improve your flexibility.
You can also mitigate some of the effects of repetitive motion exercises with good flexibility and a stretching routine. Consider dedicating a couple days a week to stretching, foam rolling and other activities that help improve your flexibility. This will make it easier for you to do the exercises you enjoy without putting too much strain on your body.
5) Not Exercising Enough
As we age, it’s essential to stay active and exercise regularly. However, many aging adults make the mistake of avoiding exercise altogether. This is because they don’t want to experience pain or injuries. Additionally, some aging adults believe they’re too old to start exercising.
However, this isn’t true. It’s never too late to start exercising. There are plenty of safe and easy exercises we can all do. In fact, research shows that regular exercise can help prevent or delay the onset of many age-related conditions like heart disease, stroke, type 2 diabetes and osteoporosis.
Health Tips for a Healthier Future
Most of us have a good idea that we should eat healthier and exercise more, but it can be challenging to make these changes last. However, there are a few small steps that you can take to help improve your health and set yourself up for success.
- Supplements – First, consider personalized supplements. Working with a nutritionist or physician, you can create a supplement plan tailored to your specific needs. This is an excellent way to get the nutrients you need to support your health.
- Rest and Recovery – In addition, focus on getting enough sleep. As adults, we need anywhere from seven to eight hours of sleep per night, but many people struggle to get this much. Make sure to have a regular sleep schedule and create a relaxing bedtime routine to help you wind down before bed. It’s essential to get proper rest to recover appropriately, not just from exercise but from anything, life throws at you. That’s the whole gambit, from stress and anxiety to excitement and celebration.
- Goals – Finally, make sure to set realistic goals. Too many changes done too quickly are overwhelming and can lead to failure. Start by making small changes and gradually adding new healthy habits into your routine. This way, you’re more likely to stick with your healthy habits in the long run. You might benefit from working with a personal trainer who can set up your workout routine and help you stay on track.
When it comes to your health, don’t wait until it’s too late to make a change. These small steps can help you improve your health and set you up for success.