According to the Mayo Clinic, exercises involving bending and twisting at the waist are hazardous for seniors. Even simple movements like bending forward to touch your toes can increase the risk of compression fractures in the spine for those experiencing osteoporosis. As a result, power yoga is a hazard to seniors’ physical health.
Alternative: Restorative Yoga
Instead of power yoga, seniors are encouraged to focus on forms of yoga that are not as strenuous. Restorative yoga is a form of yoga that aims to relieve stress and contribute to better brain health. It involves using props to support the body, meaning that individuals with a wide range of physical conditions are also capable of performing this exercise.
If seniors are looking for a form of yoga that requires a little bit more physical movement than restorative yoga, Viniyoga and Kripalu yoga are two types of yoga that can fit the bill. Seniors should look for classes that are specifically marketed for those over the age of 50. These types of courses shouldn’t be too hard to find, as most recreation centers likely offer classes that fit this mold.
Another significant benefit of yoga is that it is an affordable exercise to perform at home or with a few friends. Yoga mats are inexpensive and easy to carry around.
Sit-Ups Can Be Tough on the Spine
Despite not seeming overly strenuous, sit-ups may be hazardous for seniors. If you have a history of back problems, then you will most certainly need to avoid this exercise. According to Harvard Medical School, sit-ups are tough on the spine. They may work the hip flexors effectively, but they can also create lower back discomfort.
Alternative: Planks
Planks are a suitable alternative to sit-ups as they will result in less strain on the muscles of the lower back. Performing planks also results in improved targeting of the front, sides, and back of the body. They present a much better opportunity to work the abdominal muscles and achieve a good range of motion.
A good core workout like plank exercises helps to strengthen muscles that are essential to a good balance at an older age. It’s safe to do planks every day, but you should set aside some days to be lighter than others.
Seniors are encouraged to maximize comfort during the exercise. Planks can be difficult on the elbows if they are performed on surfaces that are too rough. Floors that are smooth and forgiving should be sought out. A yoga mat like this one will make planks easier on the elbows than even most carpets.
Standard Pull-Ups Can Lead to Injury
Variations of pull-ups target the latissimus dorsi muscles (commonly referred to as the “lats”), as well as the biceps and muscles of the upper back. They also are more engaging in the cardiovascular muscles than people may realize.
However, as versatile as pull-ups are, it is advised that seniors do not perform these exercises. The reason that pull-ups are dangerous is that they leave the body vulnerable to injuries. It also requires great strength for one to pull their body up towards a raised horizontal bar in the way that pull-ups are performed.
Alternative: Pull Up Machine or Resistance Band
Keeping the lats engaged is essential, even in older age. They are one of the largest muscles in the body and are responsible for helping the body to perform a wide variety of different movements. Seniors are encouraged to find a lats exercise that is less hazardous than standard pull-ups.
Most gyms will have some assisted pull-up machine that will offset at least part of the body weight. Alternatively, you are encouraged to use a resistance band; the resistance band is attached to the pull-up bar and the foot. However, it is recommended that you consult a professional for help if you are using the resistance band method, as it can be a little awkward to maneuver at first.
Stair Climbs Risk Falls & Heart Strain
Stair climbs are another exercise that seniors are not advised to partake in. They are potentially hazardous not just because of the risk for falls, but also of the potential cardiovascular strain. For example, it may be easier for you to reach your maximum target heart rate on stairs than you think, and you may end up pushing your limits before realizing it.
Stair climbs target pretty much all the muscles of the lower body. Still, there are safer alternatives that will engage the same group of muscles that stair climbs otherwise would.
Alternative: Step-Ups
Step-ups are an alternative to traversing the entire flight of stairs. These exercises also target all the major muscles of the lower body, without the fall risk posed by stair climbs.
These exercises can be performed on the bottom step of a flight of stairs. Alternatively, you may buy a step box like the one that can be found here. Start by performing three sets of 10 reps every few days. Wait a few days after the first exercise before proceeding with the next set. This should provide adequate opportunities for rest and recovery.
Upright Rows Require Much Strength & Balance
The upright row is an exercise that involves pulling a barbell or pair of dumbbells repeatedly up from the midsection to the chest. The problem with this exercise is that it requires so much attention to proper form that it would be far too easy to get injured.
