Low-Impact Exercises for the 55+ Years
Exercise is just as important in the 55-plus years as ever. It’s one of the keys to keeping your mood up, your mind sharp, and your health optimized. Physical activity also promotes stronger bones and muscles, higher flexibility and mobility, and decreased risk for heart disease, type 2 diabetes, certain cancers and so many other health problems. These are obviously all big benefits for seniors.
However, there needs to be an increased focus on low-impact exercises once you hit 55. These are basically just what they sound like: activities that don’t create a high impact on your body when you perform them.
High-Impact Exercises
A few examples of high-impact exercises would be those where both feet leave the ground at the same time, like running, jumping jacks, jump roping, or plyometrics, or those that involve coming down hard on your legs, like step aerobics.
The jarring from high-impact exercises take a toll on your joints and bones, which have to be vigilantly protected in your 55+ years. They can also be harsh on your muscles and ligaments. You’re likely to experience increasing aches and pains with these exercises, especially if you’re starting a new fitness regimen. But there’s also risk of serious injuries like sprains, tears, falls, and fractures.
Adapting to Low-Impact Activities
While nothing is ever 100 percent safe, low-impact exercises are far less damaging over time and carry much less risk of cause discomfort or the aforementioned injuries. As an added bonus, many offer mentally and emotionally soothing effects that are great for stress management and reduction of chronic aches and pain.
Many low-impact exercises still provide cardiovascular workouts that burn calories, improve heart health, and offer additional benefits. They can build both strength and endurance, as well as enhance range of motion and balance.
People of any age should consult their doctor before beginning any new exercise routine or fitness plan. Get personalized advice about what you can safely do, how to start out, and how to gradually build up.
Below are some beneficial low-impact exercises for people over 55 that you can ask about. To stick with it, make it part of your routine. Also, vary the low-impact exercises you incorporate into your regimen; that helps you get all the possible benefits, and it keeps things more fun.
Low-Impact Exercise Examples
- Walking
- Swimming
- Water aerobics
- Chair aerobics
- Bike riding or stationary bicycling
- Ellipticals
- Yoga
- Tai chi
- Qigong
- Pilates
- Dance
- Single leg stands
- Stretching exercises
- Weight lifting
- Ankle and wrist weights
- Resistance bands
- Golfing, bowling, and other low-impact sports
