5 Exercises That May Be Risky for Some Older Adults
Exercise is generally very beneficial in older age—but an exercise isn’t inherently “bad” just because someone is older. The risk depends on fitness level, technique, existing conditions, balance, and how the exercise is performed.
These are examples that may require modification or professional guidance:
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Heavy barbell squats
Heavy loads can place substantial demands on the knees, hips, and back. A safer starting point for some people is a controlled sit-to-stand or supported squat. -
Heavy deadlifts
Poor technique or excessive weight can strain the lower back. Learning the movement with light resistance and professional instruction can reduce risk. -
High-impact jumping exercises
Repeated jumping may be inappropriate for someone with significant joint problems, osteoporosis, or poor balance. Lower-impact alternatives can provide similar fitness benefits. -
Fast twisting or rotational exercises
Rapid, forceful twisting can aggravate existing back or joint problems. Controlled movements with a comfortable range of motion are preferable. -
Unassisted exercises with a high fall risk
Certain balance challenges, climbing exercises, or movements performed on unstable surfaces can be dangerous if someone already has poor balance. Use appropriate support when needed.
Don’t stop exercising because you’re getting older
Older adults generally benefit from a combination of aerobic activity, muscle-strengthening, and balance exercises. The goal is to choose activities that match your abilities and progress gradually.
If you have heart disease, severe osteoporosis, significant arthritis, recent surgery, recurrent falls, or unexplained chest pain/dizziness, discuss an exercise program with a healthcare professional or physiotherapist before starting strenuous training.
The safest exercise is not necessarily the easiest one—it is the one you can perform with appropriate technique, progression, and modifications for your health and abilities.
