As we age, our bodies change. We may not be not as strong or flexible as we once were. Many older adults need medical support or nursing home services to keep them going. So that makes it more difficult to find exercise routines that feel safe. This is where low impact exercises come in!
This article will highlight some of the easiest low impact exercises for older adults. They are gentle on the joints and work well with aging adults. So please read on if you want to stay fit as you age!
Low Impact Exercises
Walking is a great low impact exercise for older adults who are looking to stay in shape. It can be done both indoors or outside and doesn’t require any equipment! A comfortable pair of shoes will do the trick.
You can start walking around the block first but start heading down the street when you are ready. Make your way to wherever it is that makes you feel happy and energetic. Whether that’s a coffee shop or bookstore, don’t forget to enjoy yourself!
As long as you’re moving at a pace comfortable for your body, you don’t have to worry about any injuries. There’s no need to do a lot of walking either. Even 30 minutes every day is enough!
Swimming is an excellent way to grow muscle strength and provide cardiovascular benefits. You may think that you need a pool, but that is not true! Instead, you can head to your local lake or beach and “walk through” the water. It may be more challenging than walking on land, but it still can be a great low impact exercise for older adults.
Apart from that, swimming is one of the best exercises you can do to build endurance. Because they help improve your lung and heart strength. So over time, This can help you maintain a healthy lifestyle. That includes good lungs with a strong pumping heart!
Gardening can be an ideal low-impact exercise for older adults. Plant a garden in your backyard and take care of it yourself. This will help you maintain mobility and strength in your hands, arms, back, and legs. Also, reduce the risk of heart disease and diabetes.
A backyard garden is an excellent option to get some sunlight and fresh air. Not only that, but gardening can help you feel better by reducing depression or anxiety. It’s been shown as an effective treatment for these mental health issues.
Cycling is an excellent form of aerobic exercise that can help with weight loss and increase bone density in the lower body. So if you live in a flat area, invest in a bicycle and start commuting to your local shops, libraries, and cafes. Not only will you get fitter, but also reduce your carbon footprint!
But make sure that you choose the right gear, have a functional brake and bell when you start cycling. Also, take all other safety measures such as wearing helmets or kneecaps.
If you have knee problems, then stick to other forms of exercises that are easy on your knees. This is because cycling may put pressure on your joints which can aggravate your condition. So, take it slow and start off with a few minutes of cycling every day. Then increase the duration or intensity when you’re ready!
Take the Stairs
Using the stairs instead of an elevator can be a great way to get some extra activity in. Not only will this help you maintain a healthy heart, but it also keeps your weight down and strengthens muscles. That reduces the risk of injuries.
Just make sure not to overdo yourself! If you have a knee injury, joint pain, or a weak hip, this might not be a good option for you.
Yoga and Tai Chi
Yoga is a great way to increase flexibility and focus while also providing cardiovascular benefits. Tai Chi is an ancient exercise that helps improve balance, coordination, and muscle strength. Along with providing cardio benefits.
There’s no need to spend hours at the gym every day if you adopt these two exercises. They can be done in short amounts of time throughout your day. You’ll still receive all the benefits that come with other forms of exercise!
If you have difficulty moving around, then you can try some simple chair exercises. They are low impact and can help with weight loss or maintaining current weight.
Some of the best chair exercises include:
- Seated bicycle crunches
- Neck Turns
- Tummy Twists
- Chest Openers
- Seated leg extensions
- Toe Lifts
Take a Dance Class
According to the American Dance Festival website, dancing exercises all muscle groups in the body. It improves balance and coordination. That too while providing cardiovascular benefits which can lead to feeling younger in both mind and body!
Also, the best thing about dancing is it’s fun! You can choose a type of dance you enjoy, and it will help keep your spirits up. Dancing is great for the cardio system as well and requires minimal impact on the joints.
The bottom line is, there are plenty of low impact exercises for older adults. Find one or two that work best with your schedule and abilities to stay healthy! If you’re looking for an activity without added pressure on joints, try any of these options mentioned above.
It’s never too late to get moving!