Why you should exercise more – but be careful

We are bombarded with information about how good exercise is for us as we age.

We’re told it’s one of the best things you can do to improve your energy level. Exercise revitalises you, while sitting around increases fatigue and ill-health.

The evidence is clear that some physical activity is always preferable to none. And there is a lot of information and guides about the exercise you can do – mainly a mix of cardio with resistance, weights, and aerobics.

For example, lots of encouraging and sensible information about exercise for seniors is available here.

Most good advice comes with the disclaimer that you should only join an exercise program after consulting a doctor, and that it’s best to do more challenging exercise under the eye of a professional who knows your condition and limits.

There are common exercises that are not recommended for older people because they can place undue strain on the lower back and may lead to injury.

As a general rule, it is advisable to avoid exercises that feel uncomfortable or cause pain to a joint or muscle. The concept of “no pain, no gain” has long been changed to a recognition that there is “no gain when in pain”.

Exercises to avoid 

• Straight leg abdominal curls. Performing abdominal curls with straight legs places a strain on the lower back and can lead to more serious injury. Abdominal curls should always be attempted with flexed knees, and hand placed alongside the trunk or across the chest.

• Deep knee bends. During this movement the knee becomes unstable and a greater stress loading is experienced through the joint, both of which may result in injury. Knee bends should only be performed to a point where the joint angle behind the knee closes to no less than 90 degrees.

• Straight leg raises. Raising both legs off the ground at once places strain on the lumbar region of the back.

• Double leg hyperextensions place strain on the lower back and should not be attempted. Raising one leg at a time is much safer exercise.

• Toe touching places an unnecessary strain on the lower back, as the exercise is often performed quickly in the belief that it stretches the leg and lower back muscles.

• Isometric or static exercises (tensing the muscles against an immovable object) are generally unsafe for older adults, as this type of exercise places enormous pressure on the heart and can raise blood pressure.