2 Cardio Exercises Personal Trainers Warn Can Be 'Risky' For People Over 50: Indoor Rowing At High Intensity, And More

Exercise is a crucial component of maintaining overall health and well-being at any age. However, for individuals over 50, it’s especially important to engage in physical activities that support mobility, strength, and cardiovascular health . While staying active can greatly enhance quality of life, some exercises may pose risks and potentially be dangerous for people in this age group.

This is particularly true for cardio exercises, so we asked Andrew White, an NASM-certified personal trainer and co-founder of garagegympro.com , to share two workouts that people over 50 should avoid due to increased injury risk and other factors. He revealed that high-intensity interval training (HIIT) on a treadmill and indoor rowing at high intensity are the ones to steer clear of.

High-Intensity Interval Training (HIIT) on a Treadmill

HIIT workouts elevate heart rates quickly and intensely. For individuals over 50, especially those with existing heart conditions or who are not used to high-intensity exercise, this sudden cardiovascular stress can be risky.

The high impact and rapid pace changes involved in HIIT can also put significant strain on joints, particularly the knees and ankles, which may already be susceptible to wear and tear in older adults.

"HIIT involves bursts of high-intensity exercise followed by periods of rest or low-intensity movement. For those over 50, sudden changes in speed and intensity can increase the risk of falls, joint stress, or cardiovascular problems. Approximately 10-15% of older individuals experience joint injuries from high-impact activities annually," says White.

Instead, White suggests a better alternative that won't put you at risk of injuries.

Safer Alternative: brisk walking or a steady state on a treadmill with a mild incline. This provides cardiovascular benefits without the high impact and sudden changes that increase injury risk.

Indoor Rowing at High Intensity

The repetitive, high-intensity rowing motion can put significant strain on the joints, particularly the shoulders, elbows, and knees, which may be more vulnerable to injury in older adults.

White elaborates further and says, "While rowing is generally a great, low-impact exercise, performing it at high intensities can lead to lower back strain and overexertion. This is particularly risky for those with pre-existing back issues, which are more common in individuals over 50."

For a safer alternative, White suggests: low-intensity rowing focusing on proper form or cycling on a recumbent bike to minimize back strain can be effective exercise options.

The bottom line

For individuals over 50, it is recommended to engage in moderate-intensity exercises and ensure proper form and technique to avoid these risks. Low-impact activities that focus on strength, flexibility, and cardiovascular health are generally safer and more beneficial.

White concludes by adding, "For individuals over 50, incorporating low-impact cardio exercises that maintain heart health without overstraining the body is crucial. Exercises like swimming, cycling , and walking are excellent for maintaining cardiovascular fitness without the high risk of injury associated with more intense activities."