Picture: Incline push-up
Photo by Getty/Zorica Nastasic
Exercise is important to living a healthy lifestyle, especially as we get older. But with age comes changes in our muscles, joints and bones. Some exercises might be too hard on certain body parts. “And that’s okay!†says certified personal trainer Ronny Garcia. “Everyone has different strengths, weaknesses and limitations, so it’s important to tailor your workout accordingly.â€
Here are ways to modify four common exercises to help make them safer and more enjoyable.
Instead of floor push-ups…
Do: INCLINE PUSH-UPS
Standard push-ups are difficult for many, and knee push-ups can be hard on the joints. Instead, perform them from a standing position. Place your hands on an elevated surface — such as a wall, rail or countertop — and step your feet back until your arms are straight. Adjust the surface height as needed for perfect form. “The higher the surface, the easier the exercise is to perform,†Garcia says.
Instead of regular squats…
Do: CHAIR SQUATS
Regular squats can help with balance and leg strength. But if you feel unsteady and need extra support, Garcia suggests chair squats. Stand in front of a chair and slowly lower yourself as if you’re about to sit down. Before you reach the seat, stand back up.
Instead of jumping jacks…
Do: LOW-IMPACT JUMPING JACKS
Jumping jacks can be hard on the joints. Instead of jumping, step one foot to the side while raising your arms overhead. Then, bring your feet back together and your arms to your sides before doing the same with the other foot. You can increase your heart rate without risking joint pain or injury.
Instead of lunges…
Do: ASSISTED LUNGES
If you struggle with balance during lunges, Garcia suggests holding onto the back of a chair or other piece of furniture for support. Stand beside the chair and place one hand on the back. Then, take a step forward or backward to lunge.
Talk to your provider before beginning an exercise program.
