Lifting heavy dumbbells overhead or pushing near‑max weight on a bench press can strain shoulders and increase blood pressure sharply during the effort. Rotator‑cuff tears and shoulder impingement are more common with age, and pushing through pain on these moves may worsen damage.
Safer swap: Use lighter weights, resistance bands, or weight machines that keep arms below shoulder height and allow smooth, controlled motion, focusing on higher repetitions instead of maximum loads.
5. Exercises With Extreme Twisting or Bending
Standing toe‑touches, twisting sit‑ups, and fast rotational moves in some fitness classes can compress spinal discs and aggravate existing back problems in seniors. Deep forward bends may also cause dizziness in people with blood‑pressure or heart issues, increasing fall risk when they stand back up.
Safer swap: Try gentle range‑of‑motion work such as supported side bends, slow trunk rotations while seated, or chair yoga, which offers flexibility benefits without extreme positions.
Heart‑Safe Exercise Guidelines for Older Adults
Major heart organizations recommend at least 150 minutes per week of moderate‑intensity aerobic activity plus strength training on two or more days, adjusted for individual health and fitness. Before starting or changing a routine—especially if there is heart disease, diabetes, osteoarthritis, or a recent surgery—older adults should talk with a healthcare professional or physical therapist for personalized advice.
