Ready to resume your fitness routine after time away? Excellent choice! To prevent injury, ease in gradually and steer clear of these five high-impact exercises initially. As experienced trainers recommend, prioritize joint health and build strength progressively. We've outlined safer alternatives below.
Read also: 'How to start exercising again if you haven't done it for a year'
High-impact moves like box jumps demand explosive power equivalent to seven times your body weight, stressing joints significantly. If you've been inactive, skip them until your form and strength return—unsupervised attempts heighten injury risk.
Safer Alternative: Ski Jumps
1. Stand with feet together, arms at sides.
2. Bend knees, jump up, and land slightly to the right.
3. Jump back up to the left.
4. Continue alternating side-to-side, maintaining a straight back and lifted chest.
Popular for arm toning, triceps dips overload shoulder joints, especially without recent training. Weak stabilizers increase impingement risk, leading to pain.
Safer Alternative: Triceps Pushdowns
1. Grip a bar, rope, dynaband (anchored overhead), or cable.
2. Tuck elbows close to sides, slightly behind torso.
3. Extend arms downward, keeping upper arms fixed.
4. Return to 90-degree elbow bend.
Even fit athletes find kipping pull-ups challenging. The explosive swing combines cardio and strength, overwhelming untrained muscles and risking poor control if you're restarting.
Safer Alternative: Lat Pulldowns
1. Anchor dynaband overhead; grip with both hands (kneel for tension if needed).
2. Start with arms extended above head.
3. Pull band down to shoulders, squeezing lats.
4. Slowly release to start.
This shoulder exercise involves internal rotation, prone to impingement without regular practice. Post-hiatus, it's wise to delay until mobility improves.
Safer Alternative: Cable Face Pulls
1. Anchor cable or dynaband at eye level.
2. Grip overhand, thumbs toward you, 2-3 steps back.
3. Pull toward chin, elbows at shoulder height, fists at eyes.
4. Hold briefly, then release.
Deadlifts engage major muscles effectively but require perfect technique. Jumping back to heavy loads risks form breakdown—start lighter, like with kettlebells, to rebuild safely.
Safer Alternative: Kettlebell Deadlifts
1. Feet hip-width, kettlebell before thighs, palms facing in.
2. Hinge at hips, slight knee bend, lower to mid-shins.
3. Keep spine neutral, chest up, shoulders back.
4. Engage core, drive through feet using glutes/hamstrings to stand.
Source: Livestrong.com
