The One Exercise to Avoid After 50: Advice from a Physical Therapist

Why Exercise Matters

Exercise is essential for everyone, especially for those over 50. It benefits your heart, brain, and mental health. However, copying exercises from others at the gym can be risky. What works for someone else might not be safe for you.

The Harmful Exercise to Avoid

Dr. Shawn Weiss, a physical therapist and health coach, warns against a popular exercise: neck rolls. She explains that neck rolls can increase the risk of spinal injury by pushing the cervical spine beyond its normal range of motion. This is particularly dangerous for people over 50, whose bones and muscles are weaker, making them more prone to injury.

The Risks of Neck Rolls

• Spinal Injury: Neck rolls can force the cervical spine to move unnaturally, leading to potential injuries.
• Arterial Compression: Rolling the neck can compress the jugular vein and carotid arteries, impacting blood pressure and potentially causing nerve damage.
• Increased Vulnerability: People over 50 have weaker bones and muscles, increasing their risk of injury from neck rolls.

Safe Exercise Tips for People Over 50

1. Regular Exercise: Dr. Weiss emphasizes the importance of daily movement. She suggests walking as the best form of exercise to maintain bone density, improve cardiovascular health, and strengthen muscles. Walking also helps relieve stress, improve sleep, and reduce depression and anxiety.
2. Proper Form: Ensuring correct form during exercises is crucial. If unsure, seek advice from a trainer, especially one experienced with older adults.
3. Avoid “Weekend Warrior” Syndrome: Lindy Royer, a physical therapist and Pilates teacher, advises against overexerting yourself on weekends. Instead, engage in consistent, moderate exercise throughout the week.
4. Gradual Progression: Start slowly if you haven’t exercised in a while. Gradually increase the intensity and frequency of your workouts.
5. Consult a Professional: Before starting a new exercise regime, especially if you have underlying health conditions, consult your doctor.

Conclusion

Exercise is vital for maintaining health, especially as you age. However, it’s essential to avoid risky movements like neck rolls and focus on safe, effective exercises. By following expert advice, you can stay active and healthy for years to come.

Sources

• Lindy Royer, NCPT, physical therapist, pain expert, Pilates teacher, and Balanced Body educator
• Dr. Shawn Weiss, DPT, physical therapist, and health coach