Happy Fitness Friday, and Happy New Year’s Eve! I will be at work all this weekend, so no fun festivities for me tonight!
I talk a lot about exercise and fitness on this blog. That would make sense since it is a Health and Wellness blog. I tell people all the time you should not just jump into exercises that you have never done before without some kind of practice and guidance first. But, did you know there are actually exercises that you should not do after age 50? Now if you are an athlete, no walking around the block every day does not make you an athlete, or you are doing these exercises under the guidance of a Physical Therapist, then that may be OK for you. But, for the average every day 50 years old the 7 exercises listed below should be not done. I will try to find a video for each one, and or a picture description, since reading it doesn’t always make sense. There are several reasons for this including changes in joints, muscle strength, and it takes much longer to heal from an injury after age 50.
- Leg extensions on a machine
- Back extension on a Roman chair
- Pull downs or pull ups behind the head. OK, these are hard enough when you are not 50, just saying.
- Plyometric exercises. That one is a bummer, lol.
- Overhead presses. OK, I will admit I do these. That might explain my shoulder pain aggravating me. I think if you do one arm at a time rather than both, as long as you have no pain, it may be OK.
- Heavy weights. If you can’t do 10 reps without dying it is too heavy.
- Sprinting. According to the article I read some people over age 50 can do a 7 minute mile, but not most without injury. That bummed me out because I have been working on a 10 minute mile and couldn’t get to it. I can do a 15 minute mile fairly easy as long as I don’t talk, lol. Oh well I guess I have to give up the 10 minute mile goal.
I am not an athlete. I don’t even really like high-intensity exercise. I am age 52 and getting injured is not a goal of mine. But, I do want to continue to avoid muscle wasting, and issues with bone disorders especially since I have CKD. Exercise is a vital part of that goal.
Having good muscle tone, balance, and bone density are super important after age 50. You do need to exercise, just choose wisely in what you do. Weight training is an important part of that. Lightweights should keep your muscles strong as well as your bones. Walking is a great exercise and almost anyone can walk. Ask me about my Walking Buddy plan. Before anyone asks me that is not me in the image below.