5 Safe and Effective Low Impact Exercises for Seniors
With age, joints naturally become stiffer, and bones get weaker. However, this doesn't mean you should stray away from exercise. Skipping exercise makes many conditions including arthritis and osteoporosis worse. Instead, switch to low impact exercises. They are easier to do than high impact exercises, which can cause joint pain and discomfort. This article looks into 5 easy low impact exercises that you can do from home!
For best results, do each of these exercises for 60 seconds with 10 second breaks.
High Knees
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs.
Modify the pace as necessary.
Squat and Row
Hold both arms straight in front of your body. Make sure your back is straight and your core is tight.
Bend your knees and drive your hips back while you keep your chest up.
Pull your arms back, leading with your elbows.
Tighten your back muscles then return arms to the starting position.
Glute Bridge
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn.
Hold your bridged position for a couple of seconds before easing back down.
Crunches
Lie face up on the floor, with your knees bent and feet flat on the ground. Place your arms across your chest.
Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position
Curtsy Lunge and Push Back
Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position.
Do 60 seconds on one side, then repeat with the other leg.
Conclusion
Follow these 5 simple exercises for a gentle introduction to the world of low impact cardio! As you get more acquainted with this form of working out, you can branch out into new types of exercises. Low impact cardio exercises include swimming, running, and even stair climbing. Along the way, Mighty Health can provide you with more exercise options and a personalized workout plan. The Mighty Health App (iOS and Android) connects you with a health professional who will help create a personalized workout plan tailored to your needs. With a low-impact exercise routine, you can decrease your pain, staying energetic and healthy.
