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the seven worst exercises for people
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over the age of 50 these are must avoids
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I will give alternatives for them as
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well and I want to break down if you
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like to exercise and you like to move
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your body and you like to be active and
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trying to be healthy could you be doing
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your body more harm than good and from
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the table of the doctor that has seen
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25,000 plus patients I have picked up on
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a few things when it comes to what
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should you be doing and not be doing and
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at what age and I want to highlight my
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top seven exercises so I got the table
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off so I can actually show you these and
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show you some Alternatives with it let's
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hit it top seven here we go number one
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out of the gates I stopped doing this
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one in my 30s all right so I just don't
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understand I just heard of two other
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people in the last few weeks get
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themselves hurt by this exercise if you
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like to put any weight on or not weights
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we really got to be careful of deadlifts
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and squats I'm talking about bar here
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we're bending over we're doing this now
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some of you maybe haven't done this in a
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really long time don't do it but any
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kind of bending right at the waist
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you're putting so much pressure on your
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lower back and your paraspinal muscles
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you're putting compression on your discs
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anytime you're putting weight racking it
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on your shoulders and going into a squat
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you are compressing the spine you're
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asking for a blown disc and the reason
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this is so important is because you sit
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all day sitting is the new smoking so
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because we sit so much we are
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compressing the spine and then when you
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strain it with weighted squats or
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weighted deadlift I know we're trying to
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put on some must musle bro but it's just
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not worth it especially when you get
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into I would say 40s but definitely in
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your 50s number one exercise to cut out
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now the compression on those I'm okay
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when the weight is not there because
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you're not compressing as much so we can
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do air squats all day I think those are
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one of the best exercises you can do at
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the age of 50 or older because it's
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helping to take care of your hip joints
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which hips wear out the more weight we
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have on our bellies the more pressure
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we're putting on our hips and that's
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going to really wear down those hips as
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we get older a big concern for a lot of
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people squats is one of the best ways to
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help open those up and keep them strong
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if we are going to do deadlifts just no
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weights or very very light weights or
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you can go the one leg dead lift which
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actually gets you a really good
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hamstring workout without the
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compression we sit sitting the new
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smoking anything that's compressing the
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spine or weight on your shoulders going
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to put a lot of compression on it let's
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stick with the back shall we cuz it
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seems to be a problem number two is back
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extensions is why I brought the table
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out today when we're looking at back
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extensions I'm okay focusing on the
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lower back but what I see people do is
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get really bad form so what starts to
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happen is we're doing back extensions
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that's these things right here where
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we're extending our arms and our legs
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and the problem is people start getting
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a little wild with it a little
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uncontrolled and we're putting a lot of
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strain on our paraspinal muscles these
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are the really tight ones in your low
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back that when you get out of bed in the
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morning woo it's the sore ones putting
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your back in extension like that and
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creating a lot of compression in the
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lower spine again most of us have very
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tight paraspinal muscles the big muscles
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that run right up our back so better
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option for these I would avoid them if
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you're age 50 or older but a better
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option if you are going to do them is do
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opposite one arm one leg it's got to be
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controlled one arm one leg it's a cross
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crawl and the reason I like that is
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because that's going to work on your
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brain as well preventing muscle memory
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wear down cognitive decline of the brain
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because you're stimulating brain to
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muscle thinking of having to raise one
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arm and one leg so we teach those but I
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would avoid just straight up legs and
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arms doing back extensions another
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option that I do like I'm okay with a
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cobra with a stretch and helping just
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get some pressure off those hip flexors
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and the muscles in your lower back but
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careful of out of control back
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extensions number three number three
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situps over the age 50 we're putting our
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spine into flexion we're putting our
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midback into fle
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ction and so we're compressing I'm not
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telling you not to do situps I'm saying
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they got to be done controlled so
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Contracting your abs and bringing your
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head straight up this way not curling
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down so I see people start to do them
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and you're just getting an in but you're
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putting your spine into so much flexion
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and you're compressing the spine so lift
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as if you're trying to take your nose to
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the ceiling and keep your core tight
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also flip it over spend some time this
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way doing planks the planks are going to
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help your core out a lot more than just
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putting lots of flexion in with
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uncontrolled sit-ups number four my bad
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shoulder people here's one you got to
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eliminate I eliminated this one in late
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30s Rose so you're taking dumbbells or
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barbell and you're lifting it up to your
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chin as you lift it up to your chin look
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at the position that my shoulders are in
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we're in so much rotation and there's so
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much strain on your rotator cuff this is
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actually the test clinically we would
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have the lifter arm and then you push
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down here to see if they're strain on
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the rotator cuff that's how I would
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analyze you to find out do you have a
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rotator cuff problem and this exercise
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puts you in that position with weight
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pulling against it so that's a definite
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no if you have any kind of shoulder
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issues you're putting way too much
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strain it's not worth it what do I do
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instead let's try some
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shrugs just hold the weights down here
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you can still build this muscle right on
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your delt the neck muscles get that
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little figure that you're kind of
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looking for without straining it by
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doing upright ropes that's number four
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number five same concept just behind the
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neck anything behind the neck that we
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are pressing dumbbells weights any kind
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of barbell or pulling down behind the
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neck look at my posture here as I'm
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doing this I'm putting myself into so
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much forward head posture let's go to
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the bowling ball analogy a bowling ball
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average 8 to 10 lb your head 8 to 10 lb
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try to hold a bowling ball out here how
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does that go now good so when you're
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trying to hold your head out here you're
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putting so much strain so every inch
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every centimeter you go forward four
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more pounds of pressure being put onto
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your spine with that bad position so one
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you're putting the lot of pressure on
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your spine two you're also putting your
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arms into full external rotation and
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trying to lift you're putting a lot of
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shoulder strain as well cut behind the
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neck presses or behind the neck pulls
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keep everything in front of the body if
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you're going to do presses again though
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you're getting some compression so not
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too heavy of weight I would rather you
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go higher reps lower weight if you're
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going to incorporate any kind of weight
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into it number six let's all do this one
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together huh roll the neck out what do
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you hear when you're rolling your
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neck I hear like gravel and I hear
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wrestling neck is what I hear the reason
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you're hearing that is because you're
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trying to simultaneously put your neck
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into three different ranges of motion at
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the same time
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flexion lateral
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flexion
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extension rotation both ways right so
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you're doing all of those range of
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motions flexion extension is one plane
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lateral flexion left or right the other
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and rotation being the third you're
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doing all of those at the same time
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you're putting so much pressure on that
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joint trying to force it through three
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Rangers of motion that's why you're
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hearing the grinding there's some
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resistance going on there I'm not saying
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you can't move your neck but let's just
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move it in one of those three planes at
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the same time so if your neck is hurting
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you let's go side to side and put it
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through full range of motion that is
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okay then let's go to the next range of
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motion flexion extension just in that
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plane and then we can go up the third
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one rotation left to right so to take
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care of your neck avoid the grinding by
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just doing the neck roll
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eliminate especially over the age 50 I
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would recommend that for 40-year-olds as
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well number seven running wait you're
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telling me to run doctor looking good I
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love to run I love to walk it's not that
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it's a position you put yourself in I
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almost have to pull over as a doctor and
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grab people sometimes that are running
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down the sidewalk because I know they're
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trying to get healthy but they're
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destroying their frame you ever seen
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this
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Runner their neck muscles are literally
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flaring you can see the big neck muscles
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in the front of the spine and they're
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just hunched over or they're doing one
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of these and they're just getting their
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steps in Bound into turbine mentally so
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tough so hard on their frame if we're
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going to walk if we're going to run
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we've got to be really aware of posture
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if it requires you to hunch over in
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order to get the steps in I would
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consider another form of exercise maybe
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it would be better for you to swim at
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that point maybe it' be better for you
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to bike at that point any cardio that
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you're doing in that regard even if it's
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walking or running if you have bad
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posture sitting is the new smoking
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you're holding the bowling ball out here
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get it in tight be aware of good posture
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I would rather you do higher reps lower
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weights better form less distance better
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form less speed especially when you get
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older you cannot replace your spine you
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don't get dentures for it there's no
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Dentures for that and when you wear out
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joints they are never the same again fix
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your frame especially when you're over
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age 50 you got to take care of it you
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only get one if you love that video you
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can also check out my video on
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supplements people should avoid over the
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age 50 as well
