It may be a big step for seniors to participate in exercise programs due to many factors such as concerns with health or injury.
Fortunately, low-impact workouts are a great way for seniors to stay active, build strength, and improve their quality of life while helping avoid injury.
The Benefits of Low-Impact Workouts
Low-impact workouts are gentle on the joints, do not cause stress to the joints, and offer a multitude of health benefits.
For example, these workouts can help promote cardiovascular health, improve flexibility, and build muscle strength, which is important to maintaining independence as we age.
The Centers for Disease Control and Prevention (CDC) also states that regular physical activity can lower your risk of chronic diseases, including heart disease, diabetes, and some cancers [1]. It can also ease the symptoms of anxiety and depression, and even help you feel better.
Key Low-Impact Workouts
⦁ Walking
Walking is one of the simplest and most effective low-impact exercises.
There's no need for special equipment, and it can be done almost anywhere.
Walking for 30-45 minutes per day can improve cardiovascular fitness, strengthen bones, and improve mood [2].
Aim for an intensity that allows you to walk at a pace that feels comfortable but is slightly elevated, so you work a little harder.
⦁ Swimming
Swimming is a great low-impact workout because it offers both increased strength and improved cardiovascular benefits, with minimal stress the joints.
Water buoyancy minimizes the impact on the body and provides a full range of motion. Participating in water aerobics, swimming laps, or even just walking in the pool can help improve cardiovascular fitness and strength [3].
⦁ Tai Chi
Tai Chi is often called 'meditation in motion' and is a low-impact martial art that involves slow, controlled movements and deep breathing. It's been proven to increase balance and decrease the risk of falls in seniors. A meta-analysis showed that Tai Chi can have a large effect on balance and physical function in older adults [5].
⦁ Strength Training
Strength training can be adapted to low-impact and moderate loads sound intimidating to help seniors feel comfortable with a strength training program.
Seniors can build muscle strength and bone density using resistance bands or light weights. A study published in the Journal of the American Geriatrics Society discovered that older adults who participated in strength training increased their muscle mass and functional abilities, which increased their ability to perform daily tasks more easily [6].
Tips for Getting Started
Before starting any exercise program, seniors should talk to their healthcare provider first if they have one or more chronic conditions. Here are some tips to ensure a safe and effective workout routine:
⦁ Start Slowly
Increase gradually new exercises to avoid injury. Start with short sessions, and gradually work up to longer periods and more intensity.
⦁ Stay Hydrated
Drink a lot of water before, during, and after workouts to stay hydrated.
⦁ Listen to Your Body
Be aware of how your body feels. If you experience discomfort or pain, it’s important to rest or change that exercise.
⦁ Join a Class
Maybe consider joining a senior’s group class. Such classes tend to offer social interaction and motivation while providing suitable exercises for differing fitness levels.
Conclusion
As we age, staying active is essential for maintaining our health and well-being. Senior fitness workouts with low impact are a safe and effective way for seniors to build strength, improve balance, and increase overall quality of life.
Seniors can live full and healthy lives at any age with the incorporation of activities like walking, swimming, yoga, Tai Chi, and strength training into their daily routines. It's never too late to start, remember every step towards fitness is one step to a healthier, happier life!
Remember : Exercise is not work, stay healthy and have fun!
Dr. Manuel Arruffat Owner Fysioplus Strength and Wellbeing
Dr. Hunzala , contributing writer
Lal Chand, Senior Technical Advisor and Co-Founder of Motionsync.net
References
⦁ Centers for Disease Control and Prevention. (2022). Physical Activity Basics. Retrieved from CDC
⦁ American Heart Association. (2019). Walking: The Best Exercise for Older Adults. Retrieved from AHA
⦁ American Council on Exercise. (2021). The Benefits of Swimming for Older Adults. Retrieved from ACE
⦁ Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for improving physical and mental health in older adults: a systematic review and meta-analysis. Journal of Aging and Physical Activity, 21(3), 288-303. doi:10.1123/japa.21.3.288
⦁ Zou L, Xiao T, Cao C, Smith L, Imm K, Grabovac I, Waldhoer T, Zhang Y, Yeung A, Demurtas J, Veronese N. Tai chi for chronic illness management: synthesizing current evidence from meta-analyses of randomized controlled trials. The American Journal of Medicine. 2021 Feb 1;134(2):194-205.
⦁ Nelson, M. E., Fiatarone Singh, M. A., Florer, J. B., et al. (2004). Effects of high-intensity strength training on multiple risk factors for falls in older adults: a randomized controlled trial. Journal of the American Geriatrics Society, 52(2), 177-185. doi:10.1111/j.1532-5415.2004.52050.x
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