Low-Impact Exercises for Seniors

Staying functionally fit as we age is crucial to living a long, healthy life and staying independent as long as possible. Being functionally fit means being able to perform normal activities in daily life – like bending and picking up the keys you dropped on the floor, getting up from your squat after you use the toilet, and pushing or pulling closed your front door.

As we age, it becomes more difficult to stay fit for a variety of reasons: time, resources, hormonal and other body changes, injury, the list goes on. Workouts we used to love like Zumba or heavy lifting in the gym may not be possible or safe anymore. That is when low impact exercises for seniors become so important. 

Low-impact exercises for elderly adults do not put stress on the joints. They are designed to be safe and effective and can often be done at home. The best exercise program for you is the one you’re going to do, so be sure to choose a low-impact workout for seniors that you are going to enjoy. 

Download Our FREE Guide to Home Safety

Low Impact Exercises for Older Adults

Let’s start with a low-impact cardio exercise for seniors: walking. A brisk walk, especially when done outside, offers a ton of health benefits. It improves cardiovascular health, boosts your mood, and can improve sleep. The CDC recommends 150 minutes of moderate-intensity activity per week for adults 65 and older, which can easily be accomplished with a brisk, 30-minute walk 5 times per week. Walking with a friend, family member, or pet can add a social aspect to the exercise and make it more enjoyable. 

Cycling is another low-impact cardio workout for seniors. Much easier on the knees than running, cycling is an additional great way to get outdoors. A spin class provides the same benefits and adds socializing to the fun. 

Yoga and Tai Chi are two styles of low impact senior exercises that improve flexibility and mobility. Yoga combines stretching, balance, and mindful breathing while Tai Chi uses slow flowing movements to improve coordination and focus. They are both workouts that are beginner friendly and can be modified for injuries or other challenges. Yoga can even be done sitting in a chair.

Which brings us to chair exercises. Chair exercises are a safe and helpful way to add strength training to an exercise routine. Things like seated marches, sit-to-stands, arm extensions and leg raises can all be done seated and with or without resistance aides like weights or bands.

Finally, a fun low impact aerobic exercise for seniors is swimming. Swimming is very easy on the bones and joints while helping you build muscle and even raise your heart rate. It can help lower blood pressure and improve your mental health. And it’s not just for summer – many community centers have swimming fitness programs just for seniors year-round. 

Staying fit and mobile is one of the best ways to ensure you can live independently in your own home for as long as possible, so it should be made a priority. It’s never too late to start a fitness program – even if you have never done one before. Several gyms offer coaching, consultations, or small group classes to get you started if you don’t know where to begin. The most important thing is to start and to choose something you enjoy so you will stick with it.