We all know that it’s important to keep ourselves busy and active as we grow older in order to maintain youthful vigor, but when you give these routines a try, you’ll find that high-impact workouts can really be tough on your joints! You don’t have to wait until your body goes through a drastic avoidable phase in order to get back into the habit of staying fit. Low-impact exercises don’t have to be boring either, and they can actually be just as effective at keeping you healthy and active as high-impact routines. Stick with us, and we’ll reveal the top 10 low-impact exercises that will keep you active and pain-free.
Why Low-Impact Exercises Matter
When we grow older, the joint pain and stiffness come naturally. High-impact exercises like running or jumping can leave you with even more pain and discomfort. Low-impact exercises are gentle but very effective in keeping fit, improving flexibility and keeping the muscles strong without causing any harm to your joints.
By now, you might be thinking: ‘Sure, but will these really help?’ or ‘Will they still be helpful as I age?’ The answer: most emphatically yes indeed. These exercises will keep you limber and fluid, which will not only increase your stamina but also minimize the development of aches and pains. They are as conducive for seniors’ wellness as you are likely to find anywhere.
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1. Walking
There is no simpler way to begin low-impact exercise than to go for a walk. Put one foot in front of the other. Repeat. These simple steps engage the heart, benefiting the cardiovascular system, lift the spirits, and increase muscle tone. Walk for 30 minutes at a good clip and feel stronger and better.
2. Chair Exercises
If you’re gonna workout but don’t feel like being on your feet then try some chair exercises for beginners. Leg lifts, chair marches, seated arm circles, can be a great way to improve circulation, grow strong muscles and increase flexibility from the comfort of your own living room!
3. Swimming
Swimming is a very low-impact activity that works your entire body. The water’s buoyancy helps ease stress on your joints; try a lap or two, or take a water aerobics class to raise your heart rate without wear and tear on your joints.
4. Cycling
Cycling is another all-around low-impact exercise. Cycling on an exercise bike or going for a leisurely ride outdoors helps increase cardiovascular fitness and helps tone and tone the lower body without injuring your joints.
5. Yoga
Yoga is a slowly paced and low-impact way to increase flexibility, balance and strength, making it a terrific activity for older adults. Some yoga poses, such as forward folds, are easier on the joints; many can be modified such as by sitting in a chair; and some forms of yoga focus on gentle stretching and balance. Older adults can learn from a class designed for them or from online videos like Yoga for Beginners with Carmen Aguilar (2018).
6. Tai Chi
For a long time in North America, the concept of getting exercise meant going to the gym, not doing Tai Chi. Tai Chi is a slow, graceful martial art that involves deep breathing and fluid movements, which contribute to an increased sense of well-being by improving balance, reducing stress and general pain. Tai Chi classes for the elderly are commonly found in community centers.
7. Resistance Band Exercises
These resistance bands are multifunctional, easily operate the joints, and can be done for different exercises such as freehand bicep, shoulder lifting or stretching out the leg muscles to make sure they don’t get stiff, which easily build muscle groups without any heavy weightlifting involved.
8. Elliptical Trainer
The elliptical trainer is a great non-impact substitute for running. It provides a very smooth glide that is easier on the knees and hips. You can vary the resistance and speed to the pace that works for you.
9. Stretching
Make it a habit to stretch daily to increase range of motion and help ward off stiffness. Perform a few easy stretches for major groups of muscles, such as hamstrings, quadriceps and shoulders. You can do these at home or as part of a warm-up or cool-down routine.
10. Dancing
Besides being fun, dancing is a great low-impact exercise. Whether you’re shimmying to your favorite music or taking a dance class, you’ll improve your co-ordination, balance and cardiovascular health – just pick a style and intensity that suits you.
Addressing Common Concerns
Perhaps you’re thinking ‘I’m not a very good co‑ordinator.’ Or ‘I don’t want to fall.’ The point is, start slowly and work at your own pace, choosing exercises that provide a good challenge without pushing you into a place you feel uncomfortable. And most exercises can be modified to suit your skill level. Not sure where to start? Again, I’d recommend beginning with a fitness professional specializing in senior fitness.
There you have it – 10 excellent low-impact exercises to keep you active and pain-free! Maintain your strength and keep mobile without the risk of injury with these amazing bodyweight exercises today.
And remember: just because it isn’t highly disruptive, doesn’t mean it isn’t highly effective. But getting better able to meet the human body’s fundamentally simple life-renewal needs means that you can keep on moving, and keep on enjoying life, for decades to come.