Developing poor workout habits, as well as healthy ones, is common on your fitness journey. Reevaluating your routine on a regular basis can assist keep you on track and guarantee you’re not doing anything that may cause harm. We chatted with Kelly Najjar, NBC-HWC, a personal trainer on Fyt, the nation’s leading personal training service that makes expert-guided fitness, whether in-person or virtual, accessible to everyone, and she shared five workout habits that are wreaking havoc on your body after the age of 40. If you have any of the following habits, stop doing them right now.
“Welcome to the second part of your life, Prime Time. This is the time to invest in your health and wellness so that you can accomplish whatever you desire in retirement. Many people are unable to enjoy an active retirement due to pain and its constraints. Now that you’re over 40, it’s more crucial than ever to take care of your health by avoiding certain workout habits “Najjar informs us. “As you become older, keeping your strength, balance, and endurance safely will allow you to continue doing the activities you enjoy.”
Continue reading to learn more about the terrible workout habits that are ruining your body beyond the age of 40.
Plyometrics entails explosive motions that increase muscle power. That’s all well and good, but this type of workout may be quite taxing on your joints, particularly your spine.
According to Najjar, “Lower-impact workouts are preferable for maintaining the health of your knees, hips, and spine. Strength training, walking or jogging, and yoga are all alternatives.”
High-intensity interval training (HIIT) is a popular type of training, but the faster you move, the more likely you are to get hurt, according to Najjar. “With a longer recovery period, it is best to slow down and avoid workouts that need a sprint after 40,” Najjar says.
Instead, try an elliptical machine or a leisurely jog. Both are far less likely to cause an accident.
Many natural changes occur in your body as you age. For example, your spine may become more vulnerable to damage. “Traditional core workouts like crunches and sit-ups impose extra strain on the neck and lower back,” Najjar says, adding, “Try a glute bridge or a bird-dog to help maintain a strong core without putting your spine in danger.”
Ignoring your equilibrium
As you become older, it gets more usual to trip and fall. That is why it is critical to stay ahead of the game and work on your balance as early in life as possible.
“Perform standing three-way kicks with weight (either a band or a tower with a leg connection) if you have good balance and want to keep it into your Prime Time,” Najjar suggests. “If your balance isn’t what it used to be, you can request a few physical therapy sessions from your doctor to discover the ideal routines for you.”
Ignoring to stretch
Don’t put off stretching! It’s all too easy to miss this important portion of the cool-down process, so make it a habit to stretch after your workout.
“It’s easy to towel off and proceed to the locker room after a nice exercise. While this may be OK in your youth, it might pose major issues in Prime Time.
Tight muscles strain the joints they support, creating aches and pains all around. “Prolonged strain on the joint might cause osteoarthritis,” warns Najjar.