10 Of The Most Dangerous Exercises You Can Do If You Are Over 50

Last Updated on January 7, 2021

Exercise is necessary for any age, but mostly when we are older because that’s when our bodies need our care the most. However, this is the only case we can’t apply the quote “age is only a number” because if you didn’t consider it, you may end up with an injury or many health issues.

Of course, there are people with great physical ability when they are over 50 years old, but safety comes first. After all, we all have one goal and it is to have a good health and keep a great shape in order not to age badly. Death might be two steps away, but we are kicking it further away with every healthy decision we make.



#1 – Long-distance running


1. Long-distance running© topsimages

Cardiovascular exercise is a very important exercise that has to be a part of everyone’s routine, but running long distances should not be a cardio choice after the age of 50 because our aerobic capacity decreases as we age. However, we should not stop running; just tailor it in order to be able to manage it.

Instead, you can run in moderate level with brisk walking in between.

#2 – Squats with weights

2. Squats with weights© Warrior Soul Agoge

To be honest, squatting with weights is a great exercise, but the issue here is your knees could not handle all the weights like the old days. Simply, you can squat with no weights so you won’t add an unnecessary pressure on your knees.

Instead, focus more on reps!


#3 – High-intensity aerobics


3. High-intensity aerobics© Verywell Fit

Same as the long-distance running, any intense aerobic exercise has to be approached with caution. After the age of 50, our aerobic capacity reduces and our muscles start shrinking. Plus, our bodies start getting tired easily, which makes us more at risk of hurting ourselves.

Instead, you can join a class with moderate to low-impact pace.

#4 – Overhead press

4. Overhead press© Fit Father Project

The overhead press seems like a harmless exercise, but it still carries a lot of serious concerns. Since our muscles start shrinking as we get older, the pressure of lifting weights will be put on our shoulders. Moreover, our backs become weaker at this age so we may put ourselves in a very high risk of getting a back injury.

Instead, you can do shoulder raises because it is an exercise that has less chance of injury.


#5 – Running stairs


5. Running stairs© Verywell Fit

Being able to run the stairs is actually a skill that not anyone could do, but what once was fun could turn to a painful disaster. When we get older, our ability to balance decrease, so we could end up falling on our heads! Also, the stairs are very tough on the knees.

Instead, you can use the stationary stair-climber for the same results and with lower impact.

#6 – Bikram Yoga

6. Bikram Yoga© Yoga Journal

Yoga is the best when it comes to maintaining flexibility, but Bikram yoga is not a very good choice. It is going to make you sweat a lot and dehydrate you at an age when your body can easily suffer from dehydration. In fact, the extreme heat in a yoga class could make you sweat a lot to the point you may faint.

Instead, you can go for a lower-impact yoga class that will help your flexibility to be maintained.


#7 – Crunches


7. Crunches© Early to Rise

Crunches are truly hard to do, regardless of your age, and it is easy to do them wrong, which makes the situation worse. Since we lose mobility in our spines, this exercise could be a health hazard. The curling motion could put a lot of stress on your back and neck causing so many serious problems like muscle pain and pinched nerves.

Instead, you can try planks. They are very beneficial and will save the strain on your spine.

#8 – High-intensity interval training

8. High-intensity interval training© Unforgettable

This exercise is all the rage currently, but it is just not for everybody, especially when you have already celebrated your 50th birthday. A super sweaty HIIT workout could be a health hazard that could lead to a decrease in blood pressure and delirium. These are all side effects of dehydration.

Instead, you should try low-impact circuit training regimen.


#9 – Spinning


9. Spinning© Labzada Wallpaper Galleries of HD Wallpaper

Spinning is honestly one of the most fun exercises and a great way to burn calories fast. Unfortunately, doctors suggest everyone older than 50 to stay away from these pedals since most of their patients who are diagnosed with rhabdomyolysis (a fatal syndrome that occurs to car crashes victims).

They used to do spinning. This condition is rare and it can work your kidneys to their end. In any case, just stay away from these classes that push you past your limits.

Instead, you can pedal on a more moderate pace.

#10 – Leg press

10. Leg press© YouTube

You are probably aware of all the knee pain and hip problems that you suffer from as you age. Obviously, the leg press machine is extremely heavy and hard for anyone suffering from that pain. Basically, this exercise is a highway to disaster.

Instead, you can do low-impact lunges using the dumbbells.


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