Effective Low Impact Exercises for Seniors: Stay Active and Healthy

There's much to be said about the importance of nutrition as we age, but not enough is said about the benefits of exercise. As we age, our capabilities become ever-changing, but the importance of regular exercise never does.

It is one of the most essential parts of growing old and remaining independent for as long as possible. If you or a loved one has yet to embrace the benefits of exercise, there's no time like the present.

Here are some of the top low-impact exercises for seniors that can truly benefit your overall health.

Why Exercise Benefits Seniors

While regular exercise is important during all phases of life, it's even more beneficial as you enter your senior years.

This is due to a plethora of reasons, but some of the most notable include:

Exercising on a regular basis fosters independence - the more mobile you are, the more capable you are of completing day-to-day tasks
It promotes and improves balance and mobility - regular exercise means you can maintain muscle strength and flexibility
Improved muscular strength, balance, and flexibility reduce the risk of falls, injury, and the need for hospitalization
Regular exercise is the best way to improve energy in seniors - the more you move, the more you'll want to move
Maintaining a regular exercise routine is a great way to promote better sleep

Aside from the above benefits, staying fit and healthy throughout your life is a proven way to maintain your weight and keep chronic diseases at bay.

6 of the Best Low-Impact Exercises for Seniors

If you're considering launching into a new exercise regimen, it's important to visit your physician beforehand and get the all-clear. They can also advise on the best elderly fitness routines to suit your health and capabilities.

Here are a few safe exercises for elderly seniors:

1. Chair Yoga

This is one of the best mobility exercises for seniors to keep those muscles in good working condition. Chair yoga is very low-impact and also great for maintaining or improving flexibility.

While regular yoga is also a brilliant option for all of the above, chair yoga is especially beneficial for seniors as it's a little less stressful on the joints, bones, and muscles.

Some of the best chair yoga positions include:

The seated twist
The seated cat stretch
The seated mountain pose
The seated cow stretch
An overhead stretch

These gentle senior workouts also help to relieve stress, improving overall mental and emotional health.

2. Cycling

This is yet another brilliant form of exercise for seniors that's also low-impact but a great option for maintaining or improving cardiovascular fitness.

Cycling is a great exercise for seniors who struggle with joint problems due to arthritis or osteoporosis. It can also improve muscle strength, which, in turn, improves flexibility, mobility, and balance.

Here are a few senior fitness tips for beginner cyclists:

Start on a stationary fitness bike to build up your strength and confidence
Increase your cycling duration and resistance over time
If you want to move to a cycling bike, start with short, flat rides
Join a local cycling group for moral support and motivation

The best thing about cycling is that you can adapt it to suit your fitness levels. As your fitness improves over time, you can challenge yourself even more through resistance and longer rides.

3. Pilates

Pilates has been around for over a century and has since become extremely popular in recent years for several reasons. One of the most beneficial is the fact that it's low-impact but also helps to build incredible core strength.

Pilates is a great exercise for both your physical and mental health as it focuses on breathing techniques, concentration, and mind-muscle connection.

You can maintain and build your deep core strength through regular Pilates classes. This is one of the best ways to improve balance and mobility in seniors.

4. Strength Training

While many seniors might have the impression that they cannot possibly engage in strength training as they age, this is completely untrue.

However, it's important to train with an experienced professional and get the all-clear from your doctor first.

Strength training is one of the best forms of exercise any person can do throughout their lifetime - but most especially seniors. It is the best means of maintaining muscle mass, strength, bone density, and overall physical functionality.

As a result, it's a great way to future-proof yourself from injury and falls due to strengthened bones and reduced risk of osteoporosis.

5. Swimming and Water Aerobics

Both swimming and water aerobics offer a full-body workout that's low-impact and great for cardiovascular fitness.

Swimming in a heated pool can also help to soothe the joints and muscles, while simultaneously exercising them. Water aerobics is probably one of the most popular exercises among seniors, and for good reason.

This form of exercise offers a natural form of resistance and puts minimal amounts of stress on the body not to mention the fact that it's a group exercise that's both fun and engaging.

6. Walking

If there is one form of exercise that all seniors should partake in, it's walking. It sounds so simple, but walking is one of the most beneficial exercises for the body overall.

Walking is completely free, it takes little to no planning and is something you can do during most hours of the day, at almost any age. It's an exercise that builds endurance, and stamina and improves your overall mobility.

Make sure to invest in a good pair of walking shoes so that you feel well-supported, and join a walking group for extra motivation.

Find a Supportive Community You Can Rely On

These low-impact exercises for seniors are some of the best to keep you healthy, fit, and mobile as you age.

If you or a loved one is searching for a retirement community offering regular exercise programs that encourage health, happiness, and independence, Addington Place of Prairie Village is here for you.

Take some time to learn more about our services and amenities on offer and how we can support your aging journey.