Physical activity improves overall well-being and helps people maintain weight and bone density, and improve flexibility and muscle strength. But adults ages 50 and older should find an exercise program that won’t make them vulnerable to injury.

According to AARP and the Consumer Product Safety Commission, exercise-related visits to the emergency room surpassed 107,000 for those 50 and older in 2020. Poor form when exercising can be worse for an older adult than doing no exercise at all, particularly for people with arthritis or preexisting conditions. Older adults can keep these tips in mind to avoid exercise-related injuries.

  • Ease into exercise. While exercise is great, be careful about jumping in too quickly to prevent injury. This is particularly true in strength training when lifting too much weight can cause injuries like rotator cuff tears and lower back strain.
  • Stretch regularly. As a body ages, tendons get thicker and less elastic. Stretching can help counter this and help prevent injuries. Stretch slowly, and do not force stretches or speed through them.
  • Incorporate strength training. Strength training helps prevent muscle atrophy as you age, and also helps reduce the risk of bone fractures later in life. Start slowly at minimal weight and repetitions, gradually building up. Work with a qualified physical therapist or personal trainer to learn the proper form.
  • Warm up before exercise. Warming up involves slow motions to acclimate the body to exercise. This can include walking and other full-body movements. Warm-ups increase blood flow to the muscles and improve tissue elasticity.
  • Vary your activities. Switch up the exercises to focus on different muscle groups on alternating days.
  • Invest in good shoes. Choose workout footwear that is comfortable, supportive, and designed for the activity you will be doing.