The upright row targets the trapezius (upper back and neck area), biceps, deltoids, and shoulders. It is a workout that can result in shoulder and back strain and injuries if it’s performed by someone who does not possess the required balance and strength.
Alternative: Lat Pull-Down Machine
Weight training machines are superior to free weight exercises thanks to their adjustability and forgiveness. It’s easy to stop in the middle of a repetition if you suddenly feel that you do not have the strength to keep going. The lat pull-down machine is one device that is a safer alternative to the upright row.
The lat pull-down machine allows seniors to adjust the exercise to their capabilities. You are encouraged to start with your palms facing you; this will be easier to do since this form will engage the biceps more. For a challenge, the hands can be brought either closer together or farther from each other.
Leg Press Adds Strain to Leg Muscles
The leg press is an exercise that engages all the muscles of the legs and the glutes, but it is not an exercise that should be performed by seniors. The reason for this is that it puts a lot of strain on the leg muscles.
A leg press also poses a risk for injury, especially if proper form is not used. According to the Mayo Clinic, if you dip your thighs too low (below 90 degrees at the knee), you can hurt your knees. Bringing the knees too close together can also lead to knee injuries.
Alternative: Resistance Bands
Resistance bands, like the ones found here, offer an opportunity to replace regular weight training with a safer alternative. The nice thing about resistance bands is that they vary by difficulty based upon which color band you are using. Thanks to resistance bands, seniors can customize their workout to their abilities.
Here is an example of a resistance band workout that can replace a leg press:
- Sit upright in the chair. Wrap the resistance band around one foot, holding a handle in each hand.
- Leave the opposite foot flat on the floor.
- Hold your arms at a 90-degree angle at your waist with your palms facing each other.
- Use the band to pull the one leg up towards your chest.
This is a workout that doesn’t require you to put excess strain on the muscles of your leg. It can also be modified to be more of a stretch than a strength exercise. With resistance bands, seniors have a chance to keep their legs healthy and engaged without having to put themselves at the risk of injury.
Long Distance Running Can Be Too Strenuous
Doctors universally agree that a continued active lifestyle is essential to good health in old age. Unfortunately, people lose their aerobic capacity quite rapidly as they get older. Research has shown that aerobic capacity declines approximately 15% each decade between the ages of 50 and 75.
As a result, seniors thinking about long-distance running should do so only with the utmost caution. Seniors doing cardio exercises are encouraged to monitor their heart rate with a simple monitor like this one to ensure that they are not putting themselves at risk of a heart attack due to strenuous activity.
Also, if you prefer to jog, it is recommended that you interrupt running sessions with brief walking portions so that you are allowing plenty of time for recovery before the next burst of running.
Alternative: Biking
A good alternative to long-distance running would be biking. It is easier to enjoy long bike rides without too much strain than it is to do the same with runs.
Even if you are biking slowly, you can still get a good cardio workout in.
Conclusion
Institutions of health, such as the Mayo Clinic, preach the importance of exercise at any age to maintain health. However, as you age, your exercise regime should change to include specific activities that are less injurious and will reduce pressure on the joints, muscles, lungs, and heart.
To recap, these ten exercises should be avoided by seniors:
- Deadlift
- Weighted Squats
- High-Intensity Interval Training
- Power Yoga
- Sit-Ups
- Standard Pull-Ups
- Stair Climbs
- Upright Row
- Leg Press
- Long-Distance Running
Fortunately, there are many suitable alternatives to these exercises that pose less of a danger for older adults. By choosing to pursue the other options we mentioned above, you can continue to maintain and even build up your body’s physical health without putting it at risk.
