EXERCISES TO AVOID AFTER 50!

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EXERCISES TO AVOID AFTER 50!

In reading Linda Malone’s article on www.Boomercafe.com, I not only completely agreed with her, but I felt the need to share with all of you.

Because of developing my own limitations through the years due to over-training and being in an unfortunate number of accidents where I was rear-ended at a complete stop, I now feel an immense desire to educate people properly in not only warming up the body properly by doing mobility drills and yoga flows, but to also thoroughly stretch the body after exercise using the power of breath to deeply relax into each stretch and posture while addressing one’s own limitations and weaknesses.

Through this over-training and due to several accidents, I have unfortunately developed Foraminal Stenosis,  arthritis in my neck, TMJ, carpal tunnel in both wrists, tendinitis in my right elbow and Chondromalacia patella of both Knees.  Because of these conditions, I am more passionate than ever to help people heal their bodies by doing proper mobility drills, warm ups, stretches and appropriate exercises addressing their own individual concerns while always listening into their own bodies, practicing non-judgment, only going through the range of motion that feels comfortable for them and educating people that you can get a full body workout in without pounding up your joints and injuring yourself.

Make sure when exercising that you have the proper flexibility and range of motion to perform the exercise properly.  Only increase the reps and weight incrementally over time to ensure you can handle the stress.

So, the main exercises to avoid after 50, obviously knowing there are no absolutes, are the following:

LEG EXTENSION MACHINE:

This exercise puts unnecessary stress over the kneecap area, causing wear and tear.  Try doing Lunges or Squats instead with proper form making sure that the knee never projects over the toe line.  Your knee should be in alignment with the ankle putting all of the weight of your body into the heel of your front foot/feet.

BACK EXTENSION ON A ROMAIN CHAIR:

This exercise can cause issues if you have Lumbar (Lower Back) instability or stenosis.  Try doing Planks instead to increase core strength.

PULL DOWNS OR PULL UPS BEHIND THE HEAD:

This exercise puts unnecessary amount of stress on front of the shoulder leading to potential injuries.  Try doing pull downs or pull ups in front instead.

PLYOMETRIC EXERCISES:

This can be dangerous if not performed correctly or if the person does not have enough base muscle strength.  Puts tremendous stress across body parts and joints.  Try doing low impact cardio based moves instead.

OVERHEAD PRESSES:

This exercise places tremendous stress across the shoulders and rotator cuff tendons.  Try doing Lateral Raises or Front Raises instead.

HEAVY WEIGHTS:

This causes too much stress on your joints.  Shoot for using a weight where you can do 10-15 reps.

SPRINTING:

There is a greater risk after 50 to pull a muscle or develop a lower body injury by doing sprints.  Try doing interval sprints instead on the elliptical machine where the joints absorb all the shock.  Just move faster!

I hope this helps you, and that you always listen in to your own body and do what feels right for you!  Remember, Transform your Body and Mind and EMPOWER your Life!

  • Carol Bowling Pfirrman

    Thank you Debbie, Great information. I have been doing your exercise videos for years! I am now 54 years old and still doing your Slim Series because they are undienably the best, although they are now starting to get tough for me to do. You’ve always been my favorite fitness instructor, your cueing and workouts are effective! Even after being diagoinosed with having Fibromyalgia, I still continue to do your videos. I wonder if you’ll consider making a new series of videos for us 50 and over? Thank you for years of fitness!