Stay Safe With Proper Exercise Form

Your health care provider can explain which exercises are best for you

Proper form is a key part of injury prevention, especially with strength training.

If you are new to strength training or it has been a while since you’ve done a particular exercise, talk with your health care provider to make sure that exercise is appropriate.

If you’ve had hip or back surgery, talk about which exercises might be best for you.

Safety Tips for Strength Exercises:

  • Breathe when you exercise! Breathe out as you lift or push, and breathe in as you relax. If you’re doing leg lifts, for example, breathe out as you lift your leg, and breathe in as you lower it.
  • Use smooth, steady movements to lift weights into position. Don’t jerk or thrust weights.
  • Keep arm and leg joints slightly bent. Avoid “locking” your arm and leg joints in a tightly straight position.
  • Take 3 seconds to lift or push weight into place, hold the position for 1 second, and then take another 3 seconds to return to your starting position. Control the movement, and don’t let the weights drop.
  • If it’s difficult to hold hand weights properly, try using wrist weights.
  • If you are starting an exercise program or your arms feel tired after several repetitions, complete the exercise by using one arm at a time. Alternate sides, then work your way up to using both arms at the same time.
  • A steady rate of progress is the best approach. Over-exercising can cause injury.
  • Challenge yourself, but listen to your body, and use common sense when you exercise.

Quick Tip
Exercise should not cause severe pain. Exhaustion, sore joints or painful muscle pulling mean you’re overdoing it.

Next Avenue Editors Also Recommend:

Are you one of the 1,679 readers who have supported Next Avenue in 2019?

If so, thank you. Your financial gift helps us fulfill our mission of being an essential source of news and information for older adults. Just as important, your contribution demonstrates that you believe in the value of our work. We have a lot of exciting things planned in 2020 and we need your help to make sure they happen.

Haven’t given yet? Please make a gift today and help us reach our end-of-year goal — any amount helps. Thank you.