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Exercise Habits to Avoid After 50: Keep Your Back Safe and Healthy

As we age, our bodies become more vulnerable to injuries and strain. After the age of 50, it is especially important to be mindful of the exercises we participate in and the way we perform them. To avoid injury, experts suggest avoiding certain exercise habits that can destroy your back after 50.

One of the most detrimental health mistakes after 50 is not getting enough exercise—period. Additionally, some workouts, such as ones involving heavy lifting or twisting the spine, can aggravate preexisting back pain or give rise to brand new episodes of discomfort.[0] Sit-ups, overhead presses and leg presses are all workouts that put a lot of strain on the back, and running and other high-impact workouts can also cause undue stress on the spine.[0] If you don’t have the right gear, like supportive, high-quality running shoes, the risk of back injury increases.[1]

Another mistake to be aware of is not warming up or stretching before and after workouts.[1] Doing some dynamic stretching before a workout is a great way to get the muscles warmed up and ready to go, and stretching after working out will relax and elongate the muscles and reduce the risk of muscle strain.[0] Not paying attention to posture or using proper form is a huge no-no as well.[1] Adhering to proper form is essential for avoiding injury when engaging in physical activity.[0]

Finally, when it comes to weight lifting, it is important to start with a weight you’re able to comfortably handle, and slowly add more weight over the following weeks and months.[1] Additionally, you should activate your core in order to avoid overusing your back.[0] Establishing a strong core will improve your body’s mobility and enable you to perform exercises with greater efficacy.[0]

By following these tips, you can ensure that your gym time is safe and productive.[0] Keep reading to learn more about the exercise habits that are bad for the back after 50, and don’t miss 5 Exercise Habits That Are Destroying Your Body After 50.

0. “9 Exercise Habits That Destroy Your Back After 50” Eat This, Not That, 15 Mar. 2023,

1. “Exercise habits that can destroy your back after 50” Sportskeeda, 17 Mar. 2023,

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