14 exercises you should modify if you’re over 50

Or at least to some extent: if you’ve been consistently active for decades and work with a personal trainer, you could be way past the half-century mark and more fit than someone half your age – like some of these senior athletes. And as a fit person, you can probably do even the most punishing workouts and still feel great. But that’s not most people.

Many people over the age of 50 are not in the best shape of their lives, and they may also need to manage issues like past injuries, joint pain, and chronic muscle aches. It’s also important to remember that the 50-plus set might need to spend some extra time staying limber and take more than a day between serious workouts to recover. You may even want to work with a stretching expert, as stretching becomes even more important as we age. We turned to experts to find out the dos and don’ts of working out for occasional exercisers – and those who’ve sustained injuries – after age 50.

Being able to get up and down stairs comfortably and easily is a key part of everyday life – but unless you’re in excellent shape, you may not want to run them. For exercise purposes, consider using a stair-climbing machine instead of running actual steps; for those who are unfit, the danger and consequences of falling increase with each passing year, warns chiropractor Bradley W. Bartel Jr.

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According to Bartel, extreme heat can cause dizziness or fainting – at any age. This is especially true if you don’t drink enough water. Unless you’re a seasoned yogi, instead of vigorous yoga like Ashtanga, try a lower-impact form like hatha.

High-intensity interval training – HIIT – is amazing for blasting away fat and kilojoules, but for older people who are not super fit, it may overly stress the body. Bartel recommends swimming for a full-body, cardiovascular workout that’s perfect for any fitness level.

Here are 10 swimming workouts that burn fat quickly.

Fast-paced spin classes are built on the HIIT concept, and they can be too intense for older people who are not in optimal physical condition – especially if they have joint, heart, or lung conditions. “Spin classes can cause too much strain on the joints; a better option would be to spin on your own at your pace, or bike outdoors on a trail,” says Bartel.

The classic move may be a great way to build all-over strength, but it puts a lot of stress on your shoulders and upper back, which may be problematic for people with past neck and shoulder injuries. Bartel recommends doing wall push-ups instead. “Stand against a wall and angle your body toward the wall to do a push-up – this still works your muscles but takes the strain off.”

Trainers love squats, but for older people who haven’t worked out consistently, they can put too much pressure on knees if done with weights. Instead, Bartel recommends focusing on squatting your body weight in the correct form. “You will still get a good workout of the same muscles, and it’s a very good exercise to preserve and improve bone health.”

“Bench pressing creates a lot of tension and stress on your neck and shoulders,” says Bartel, which can exacerbate prior neck, back and shoulder strains. “A rowing machine is a better idea to maintain muscle tone and avoid injuries.”

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The burpee is an amazing full-body move, but it can cause excessive strain if you’re not already in great shape. “Non-athletes over 50 should do modified burpees that take out the jumping,” says personal trainer Brett Russell. Even when you’re doing this modified version, burpees can help strengthen your bones. Start from a standing position, then A) bend down to the ground and place your hands flat; B) hop your legs out behind you; C) lower your chest to the ground (place your knees down first if that’s easier); and D) press back up, jump your feet back under you, and stand straight up. Aim to do 5 to 10 repetitions.

Pull-ups are challenging no matter what your age and, according to Russell, put a lot of pressure on shoulders, a complex network of muscles, joints, and ligaments that have often suffered strains and injuries by mid-life. He prefers using the lat pull-down machine, which can work the same muscle groups.