Exercises to Avoid for Women in Their 50s

As women get older it, is important to stay fit and physically active. Maintaining a healthy fitness routine can prevent osteoporosis, diabetes, Alzheimer’s disease, heart disease, stroke and certain cancers. It can also improve sleep, balance, blood sugar levels and overall well-being. While most cardio and strength training workouts are safe, certain exercises and exercise machines should be avoided to prevent injury.

  1. Unnatural Movements

    • Exercise, especially for older adults, should focus on functional movements that are done in your daily routine. This includes exercises that mimic walking, stepping, bending and lifting; workouts should focus on including these natural movements and developing the muscles used for them. Avoid exercises that work these muscle groups when they do not do so by working your muscles in a functional way. For example, lying on your stomach and kicking your heel to your bottom may work your hamstrings, but this is not a natural or functional movement. This type of exercise should be replaced with an exercise such as squats, which work the same muscle groups but incorporates movements similar to what you might naturally do throughout the day.

    Limited Range of Motion

    • You should also avoid exercises that limit your range of motion, since working in a total range of motion allows you to get full use of your muscles. Since many exercise machines limit your range of motion, the use of these should be moderated. Exercise machines do a lot of the work for you, which is good for beginners who may be more frail or have less developed muscles. However, once you become more advanced, you should move away from exercises on the machines and try them with free weights or body weight. This will allow you to go through a full range of motion and help your muscles develop for more functional movements.

    Strain on Joints

    • As you age, you need to preserve and strengthen your joints. Therefore, you should avoid exercises that put undue strain on them. Avoid squats, lunges or less presses with deep knee bends as well as seated leg extensions, which can put too much strain on the knees and lower back. Avoid upright rows and behind-the-head lat pulldowns, which can strain the shoulders. Also avoid inner and outer thigh machine exercises because they can put strain on the hips and lower back. Instead, choose exercises that allow the joints to move in a more natural way and where your body can support the exercise movement with other muscles.

    Strain on Injuries

    • When beginning an exercise program, you need to consider any current or past injuries you have. Exercises that may be fine for some can cause serious damage to an individual with an injury in the area being worked. Therefore, you need to consult your doctor who can advise you on which exercises to avoid so that you don't exacerbate your injuries. If you have bad knees, choose a stationary bike rather than the treadmill for cardio. If you have a previously pulled muscle, focus on exercises that strengthen the surrounding muscles while you gradually build up the strength in the injured muscle. Listen to your body and stop doing any exercises that cause pain, dizziness or faintness.