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8 Exercise Mistakes That Could Hurt You

8 Exercise Mistakes That Could Hurt You
Sara Schwartz

SPECIAL FROM Grandparents.comThe anti-aging benefits of exercise — both aerobic and strength-building — have been well documented. But that's old news. What's encouraging is that 50% of adults get the recommended amount of aerobic activity, 30% do enough muscle-strengthening activities, and 20% fully meet the federal government's physical activity guidelines, according to a 2013 press release from the CDC.

And though any physical activity is better than doing nothing at all, certain basic fitness moves can cause injury or just waste your time, if done improperly. "With regards to exercise, we sometimes exercise for the sake of exercise and especially in our age group, we don't think about what the goal is," says Jim Thornton, President of the National Athletic Trainers Association. "Many older people end up with joint replacement of some kind, because of a lack of medical knowledge earlier in their lives." Protect your joints and muscles—and get in shape the right way—by avoiding these common fitness blunders:

1
Too much treadmill
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If you have any joint pain (in the ankle, knee, or hip) or have had a joint replaced, walking or running on a treadmill can exacerbate pain, especially in your knees, says Thornton. "When you walk on the ground, you are moving over the area that you're walking on. When you walk on a treadmill, the ground is moving underneath you—it fires your [thigh] muscles more than with regular walking."And as for your exertion level, "walking a mile or two over 30 minutes is going to be as beneficial as running that two miles in a quarter of the time," he advises. "The difference is, one may get you injured, and one definitely won't." Score another for good old walking!
2
Using overly heavy weights
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Gym culture can be a little intimidating, with those long racks of heavy weights and machines with an infinite variety of pulleys, bars, and benches. But one thing is for sure: You should never push yourself to exhaustion with heavy weights. "People from 45 to 80 can do resistance exercise, but it needs to be adjusted to what you can and can't do," says Thornton. In other words, trust your body's signals."You don't need to push yourself," he says. "If you're doing bench presses and on the last rep, you have to arch your back to lift the bar, you're lifting too much weight. If you can't do a workout without compensation, it's too much weight and may cause injury." Pain beyond a little muscle soreness means you should stop the exercise, Thornton cautions.
3
Ignoring your "balance muscles"
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What are balance muscles? Really, your entire muscular system aids in keeping your body balanced, but the key muscle groups are your core (stomach and lower to middle back muscles) and the gluteal muscles that comprise your rear end. To get a physical understanding of where your core muscles are, activate them by holding in your stomach and bearing down as if you're going to do a crunch. And to activate your glute muscles, stand with your hands against a wall, shift your weight to one foot, and lift your raised leg straight out behind you."Train your body to get balance from your core rather than by compensating," says Thornton. "If you're falling, you might throw out a leg to stop yourself. But that's compensating. A strong core will take over and bring you back to center more efficiently." And strong glute muscles will help you maintain your side-to-side balance, he says.
4
Squatting with your weight forward
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Squats are a super beneficial exercise, strengthening the muscles in the front and back of your thigh (quads and hamstrings) and rear end muscles (glutes). This bend and lift movement mimics what people do when picking up a bag off the floor or picking up a grandchild, says Jacque Ratliff, an exercise physiologist at the American Council on Exercise. But commonly, people allow their knees to jut forward past their toes when squatting, she says."Always make sure your hips are moving backward ," says Ratliff. "Think about sitting down and back in a chair. It takes stress off the knees, hips, ankles, and major joints. Plus, when your hips are moving backward, it allows you to use the bigger muscles (quads, hamstrings, glutes)." Final tips: Keep your back straight to protect your lower back, and squatting with just your body weight is still considered strength training.
5
Having bad crunching habits
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If you do crunches with your feet braced down by a heavy object or under someone's hands, you're strengthening your front stomach muscles to an extent, but you're mostly working your hip flexors (the muscles located on your upper thighs, just below the hipbone), says Thornton. When doing crunches, feet should be in the air (pictured), on the ground, or resting on a bench or couch, and you should lift your torso until your shoulder blades just leave the ground, he says. "A full range of motion is not necessary."Plus, when training your core muscles, crunches are only part of the equation. You'll have a stronger core and better balance if you do exercises that rotate your torso, thereby strengthening important muscles in the front and side of the stomach and all along your spine, says Ratliff.Exercise: Either seated on a bench (or armless chair) or standing with your feet shoulder-width apart, hold a ball or light weight in your hands and twist your torso all the way from one side to the other, moving your arms with it.
6
Assuming push-ups are too hard for you
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No certified trainer would ever tell you that push-ups have to be done on the ground, with your body supported solely by your hands and toes. This powerhouse exercise (which works your chest, shoulders, arms, upper back, and core muscles) is just as effective—and much less intimidating—with your knees on the ground (pictured), or even done in a standing position against a wall, says Ratliff.Exercise: To do standing push-ups, stand facing a wall at arm's length with your feet hip-width apart and legs in a comfortable stance. Put your arms straight out to match the height of your shoulders and place your hands on the wall. Slowly bend your arms, keeping your back straight until your forehead touches the wall. Straighten your arms and repeat. To make this exercise more challenging, start the movement with your body further from the wall, says Ratliff. "You can also stagger your feet, on just ahead of the other, to make it easier."
7
Leaning to one side when stepping up
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The No. 1 rule of proper step-up form: Make sure your body is centered. Leaning over to one side or relying heavily on a railing limits the efficacy of this movement, says Ratliff. This basic strength training exercise targets the leg and rear end muscles, and can improve balance and make everyday activities, like taking the stairs and using a step stool, easier. Final Tips: Feel free to adjust the level of your step-up to match your fitness level, says Ratliff. And if someone is spotting you, he or she should be positioned in front of you while lightly holding your hands, to keep your balance centered.
8
Rowing with hunched shoulders
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The entire pulling motion achieved using a rowing machine helps strengthen the muscles in your legs and torso, as well as in your upper back, which unrounds the shoulders and improves posture, says Ratliff. But there can be an inclination to shrug your shoulders up towards your ears when doing this exercise, which makes it much less efficient. Proper form dictates that you lower your shoulders and then squeeze your shoulder blades back towards one another, keeping your back straight and leaning back slightly."You can also do this standing using a light resistance band attached to a door handle," says Ratliff. "If you have a partner, you can hold two ends of a towel and have the second person stand in front of you and hold the towel in the middle. Get the grandkids involved!"

To see improvements in muscular strength and endurance, strength training exercises should be done twice a week, says Ratliff. "Depending on your fitness level and goals, do 8 to 15 repetitions and 1 to 3 sets of each exercise. And remember that stability, mobility, and movement are more important than external weight."

Also, always incorporate a warm-up and a cool-down before and after every workout. "Make sure that the muscular and cardiovascular systems are ready for the activity," says Ratliff. "And that when you're done, they cool down properly. If people are doing something intense and they stop suddenly, then the blood won't make it's way back to the heart and brain to get oxygenated, and you can get faint or lightheaded."

Note: Consult your doctor before starting a new exercise regimen.

Read more from Grandparents.com:8 Easy Ways to Protect Your Back6 Best Exercises for Your Knees10 Best Stress-Relieving Foods

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