Are Low Impact Workouts Effective?
The Centers for Disease Control and Prevention (CDC) recommends that adults over 50 exercise regularly to prevent chronic illness. That can seem like a big ask because sometimes your joints feel stiff and hurt. Your balance might not be what it used to be, too, so you may be more prone to falls.
The truth is, exercise can slow the issues causing those little aches, pains, and stiffness. In other words, you have to move to keep moving!
Exercise comes in different forms, but you can break most down into two basic categories: high and low impact. A 30 minute low-impact workout for seniors can be just what you need, so let us help with some of our favorite routines!
Low Impact Workout Meaning
Low impact refers to the effect the exercise has on joints. Some workouts, like running, put stress on the joints. When you run, the full impact of your body weight comes down on the knee joints, straining the components.
Low impact is precisely what it sounds like – exercise that puts less strain, or impact, on your joints. Compare walking to running, for example. When you walk, your knee joints carry your weight but without the slamming movement you get with running.
A low impact workout for balance, cardio, and strength-building allows you to meet your exercise goals without aggravating joints. That can be especially beneficial if you are stiff and sore sometimes. It is also practical if an injury or disease affects your mobility.
What Are the Benefits of Low Impact Exercise?
It might seem like low impact exercise routines would be less productive than high impact. That's not true. Low impact offers many of the same benefits but without the high risk of injury. They also don't require a lot of special equipment.
Some benefits of low impact workouts for balance and health include:
Weight management – Low impact exercises allow you to burn fat and calories. For instance, swimming is a low impact exercise that burns around the same amount of calories as running.
Reduced risk of injury – A less stressful routine allows you to protect your joints. For example, low impact exercises for seniors with bad knees will enable you to work out even if mobility is an issue.
Improved flexibility and balance – Low impact exercise often uses slow, controlled movements to stretch muscles and reduce stiffness.
Build muscle – Low impact exercise focuses on building strength and endurance. That helps to reduce the stress on joints and connective tissue even when you are not working out. That is especially true with a standing balance low impact workout.
Low impact exercises are as beneficial as high-impact and are often the better choice for those who want to protect their joints.
What Are the Best Low Impact Workouts For Seniors?
Variety is the spice for exercise as well as life, which is why low impact works so well for seniors. You have many options when looking for a way to work out. Some examples of low impact exercises include:
Tai Chi – Tai Chi is what experts call "meditation in motion." It has slow and gentle movements that work well for seniors.
Biking – This could be indoors or out. Bike riding is a cardio exercise that also builds muscles. It is especially easy on the hips and knees.
Water aerobics or swimming – Swimming is one of the best forms of low impact exercise because the water helps cushion your joints as you move. You can even run in the water and reap the benefits without hurting your knees.
Yoga – It's perfect for those who want to build up their core to support their back and balance better. There are many forms of yoga, even poses you can do in a chair.
Strength training - Strength training is essential for those over 50 to maintain muscle mass and bone density. We recommend strength training 2-3 times a week. You can use a light set of weights at home while standing or seated in a chair. Resistance bands are also an amazing option for low impact strength training.
Best 30 Minute Low Impact Workout for Seniors
Mighty Health is the all-in-one nutrition, fitness, and lifestyle program for those over 50, so it won't surprise you that we have an entire library of low-impact workouts you try out at home! Test out different types of workouts to discover which one works for you.
30 Min Low Impact Workout for Seniors - Balance
This 30 minute standing routine focuses on improving balance and building strength in the lower body.
Low Impact Exercise for Seniors with Bad Knees
This lower body workout is the perfect option if you have problems with your knees! It will help strengthen your lower body muscles without putting pressure on your joints.
Low Impact Cardio for Seniors
Get your heart rate up to burn calories and boost cardiovascular health with this free low impact workout!
Standing Low Impact Workout for Balance
Standing exercises are a great way to improve your balance. You can get an effective, low impact strength workout in without having to get on the floor!
Chair Exercises for a Seated Low Impact Workout
You can even get your strength workout in while seated. Chair exercises are a great option for beginners, those dealing with injuries, or suffering from joint pain!
Low Impact Stretching for Seniors
Stretching is one of the best ways to improve range of motion and flexibility! Incorporating stretching everyday is one of the best ways to support mobility.
Low Impact Barre for Seniors
Whether you are a dancer or just a dancer at heart, we incorporate barre movements into this low-impact workout. Small movements in barre are a super effective way to strengthen muscles from home.
Low impact Pilates for Seniors
Enjoy some Pilates on us in this free, easy-to-follow video. Pilates is a great way to strength your core, tone your muscles, and stretch out your body!
Discover More Workouts through Mighty Health
Visit Mighty Health today for fitness, nutrition, and lifestyle information designed specifically for those 50+. Join our unique program, and we will match you with a personal health coach to help you live the best years of your life!
