Low Impact Exercises for Seniors
Key Takeaways
- With low impact exercises, older adults can stay active while avoiding injuries.
- Try to get at least 150 minutes of moderate intensity aerobic exercise per week, which may include activities like walking or swimming.
- Do muscle strengthening exercises such as working out with resistance bands at least twice a week.
- Include activities that improve your balance and flexibility, like stretching, in your weekly routine.
Fitness matters at every age to help you stay mobile, reduce health risks, and feel better. If you’re over 65 years old, the Centers for Disease Control and Prevention recommends that every week you:
- Get at least 150 minutes of moderate intensity aerobic exercise.
- Strengthen your muscles with exercises on at least two days.
- Engage in activities that improve your balance.
As we age, chronic conditions or other physical limitations can make it challenging to keep up with a fitness routine. However, there are many low-impact exercises for seniors that provide health benefits without putting too much strain on your joints.
Low Impact Cardio Exercises for Seniors
Cardio, also called aerobic exercise, includes a wide range of activities that increase your heart rate. Getting enough cardio can help to maintain a healthy weight and lower your chances of serious health problems like heart disease or stroke. Try to incorporate low-impact cardio activities into your routine every week:
Walking: One of the most basic ways to get an aerobic workout is taking a walk. For the best results, you should wear supportive shoes and comfortable clothes, maintain a brisk pace, and pay attention to your posture. Keep your head up with your neck, back, and shoulders relaxed. Allow several minutes to walk slowly at both the beginning and the end of the workout, so your body has the chance to warm up and cool down.
Swimming: Jumping in the pool is another great idea for cardio that won’t be too hard on your body. Whether you’re taking laps or participating in a water aerobics class, the water will keep you cool and soothe your joints.
Seated jacks: Chair exercises for seniors can help you stay active even if you have limited ability to move around. To perform a seated jack, sit in a chair with your knees together and your arms at your sides. Then, extend your legs out and arms up. Return to the resting position and repeat.
Find other ways to get your heart pumping that you enjoy and fit into your lifestyle like dancing or yardwork. Keep track of the time you spend exercising to make certain you hit your fitness goals each week.
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Muscle-Strengthening Exercises for Older Adults
Exercising your muscles will help you stay independent, maintain stamina, and lower your risk of injury. Even if you’re not up for lifting heavy weights at the gym, there’s a lot you can do to maintain your body’s strength at home.
For example, you can do a chair rise exercise to work your thighs and glutes. Sit near the edge of a chair with your knees bent and your feet shoulder-width apart. Inhale as you lean forward and then exhale while slowly standing up. Once you’re on your feet, take another breath before inhaling while you slowly sit back down. Repeat 10-15 times to complete a set.
If you have resistance bands, try using them for strengthening workouts like:
- Pull apart: While standing, hold the band in front of you and pull on both ends to work out your upper back and shoulders.
- Rowing: Siting in a chair, place the band under the bottom of your feet and hold the ends. Bend your elbows and pull the ends of the band toward you to strengthen your upper body.
- Leg lifts: Lie on your side with the band placed above your ankles. Slowly lift your leg and pause before returning to the resting position. Repeat 7-11 times and then switch legs.
Stretching Exercises for Seniors
Be sure to incorporate exercises that improve your balance into your aerobic and muscle-strengthening workouts. Fitness sessions focused on stretching will help both your balance and flexibility, so you’re less likely to get injured.
A yoga or tai chi class could be a great option to stay active and meet other people, but you can also do low impact stretching exercises on your own. These stretches can be performed while seated to make them easier on your body:
- Side stretch: Raise your arms in the air and lean to either side.
- Tricep stretch: Raise your arms, bending your right behind your head. Set your left hand above your right elbow, and slowly pull the right arm in. Hold for 10 to 30 seconds and then switch arms.
- Shoulder stretch: Place your right arm across your body, using your left hand to move it closer. Hold for 10 to 30 seconds and then switch arms.
- Calf stretch: Place your left leg in front of you and bend it slightly, keeping your right leg straight behind you. Carefully press your right heel against the floor and hold for 10 to 30 seconds before switching legs.
Staying fit can help you lead a more independent life, manage chronic conditions, and improve your mental health. Consult with your doctor about what activities are right for you.
Sources
Older Adult Activity: An Overview. CDC.
Chair exercises for seniors: Boosting strength, flexibility, and stamina. Harvard Health Publishing.
The Beginner’s Guide to Exercise Bands. SIlverSneakers.