Yahoo Lifestyle The Popular Exercise Move a Physical Therapist Is Begging People Over 60 to Stop ASAP
Unless you’re working with a personal trainer, it’s up to you to decide what exercise moves to do when you’re at the gym. Maybe you stick with tried-and-true moves you’ve been doing for decades. Or perhaps you’re inspired by others around you and mimic whatever you see them doing. Maybe you pull up a YouTube workout on your phone and follow along with it.
There’s one popular exercise move you’ll without fail see people doing at the gym—and it’s one that a physical therapist is begging people over 60 not to do.
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The Exercise Move a Physical Therapist Says People Over 60 Shouldn’t Do
If you’re 60 or older and traditional sit-ups, or crunches, are part of your exercise routine, Melissa Jean Jarzynski, PT, the director of physical therapy at Stable Friendships Foundation, says you should stop doing them ASAP.
You know the move she’s talking about. It’s done by lying on your back with your knees bent and feet flat on the floor. Your hands go behind your head and you use your abdominal muscles to pull yourself up. It’s a basic move you likely were taught way back in elementary school. Why does Jarzynski say people 60 and older shouldn’t do this popular exercise move? “These exercises can place unnecessary strain on the lower back and neck, which increases the risk of injury, especially if form isn’t perfect. As we age, our spines become more vulnerable, so it's important to avoid moves that compress the lumbar area,” she explains.
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If you continue to do traditional sit-ups regularly, Jarzynski says that, over time, it puts more pressure on the spine if the core muscles aren’t properly engaged. “The lower back is especially prone to injury, which makes this exercise a bit risky in later years,” she says.
What To Do Instead
Okay, so traditional crunches are out. What is a better way to strengthen your ab muscles without putting unnecessary strain on your lower back and neck? “Rather than sit-ups, I recommend core stabilization exercises, such as modified planks or pelvic tilts. These moves effectively engage the core without putting unnecessary strain on the spine,” Jarzynski says.
She explains that a plank on the knees, for example, is a great alternative that strengthens the core while reducing the risk of injury. To do a pelvic tilt exercise move, lie on your back with your knees bent and feet flat on the floor, just as you would before doing a traditional crunch. Then, tighten your core muscles and press your back against the floor, tilting the pelvis back as you exhale. Hold for six seconds. Inhale and tilt the pelvis forward. Repeat eight to 12 times.
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“It’s important for people of any age to know their body and understand their limits. What one 60-year-old can do, another may not, and that’s perfectly okay,” Jarzynski says. She emphasizes that it’s important to listen to the signals your body is giving you and know when discomfort is becoming too great. “I recommend using a pain scale from 1 to 10 and staying within the 1 to 6 range for discomfort. Discomfort is normal when stretching or strengthening muscles because you're asking them to work in a new way, but it shouldn’t feel overwhelming,” she says.
It’s also important to remember that exercise should be fun, not overwhelming. The key is to find what works for you. If you’re not sure where to start, Jarzynski says that gentle weight lifting can be beneficial because it helps maintain muscle strength and bone density, which naturally decrease with age. “Walking is another fantastic option, as it’s low impact and can be done anywhere. Lastly, aquatic activities like swimming or water aerobics are excellent for those looking for a workout that’s easy on the joints while still engaging the muscles,” Jarzynski says.
It can also be helpful to work with a personal trainer, who can tailor exercise moves to fit your ability and health goals, ensuring you are doing them correctly and safely. Working out regularly is key to staying healthy, but it’s also important to protect your body as you do so. That way, you’ll be able to keep moving freely and without pain for many years to come.
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Sources
Melissa Jean Jarzynski, PT, director of physical therapy at Stable Friendships Foundation
Pathophysiology and Biomechanics of the Aging Spine. The Open Orthopaedics Journal. 2011.
Pelvic Tilt Exercise. Columbia University Irving Medical Center.
Muscle and Bone Mass Loss in the Elderly Population: Advances in diagnosis and treatment. Journal of BioMed (Sydney). 2018.
