I found that as I got older, my workout habits started changing. A lot. I am no longer interested in lifting heavy or pushing my body past its limits. Why would I want to do that? I did it all my life.
These days, I’m all about low-impact exercises, keeping my body moving and my brain sharp. Not only that, but my back now dictates what I can and can’t do, and it says, no more of this no pain no gain bullshit.
And I’m listening.
So, because I have slightly limited mobility, I need to really listen to my body, now more than ever. And I’m not alone. Many people over 60 can no longer do what they did 25 or 30 years ago. Or even 10 years ago!
Sadly, though, many seniors just give up and stop exercising altogether. That’s a bad idea! You need to keep moving, not only to keep your body strong but to keep your brain sharp too! I found some of the best low-impact exercises for seniors, or for anyone of any age, really, that are going to help you age with strength and stay healthy and flexible!
And keep that brain busy too!!
Our aching bodies!
Many people over 60, including myself, have a lot of aches and pains, arthritic and chronic. Because of this, so many of us stop moving and succumb to this pain. You should never do that. It’s important to keep your body moving, even just a little.
When my back started screaming at me, I knew I had to adjust my workouts. Going to the gym and lifting weights wasn’t something I was going to be able to do anymore. I did some research and started doing yoga, Tai Chi and Qi Gong. I love them all!
And let’s not forget how diet plays a huge role in all this pain and inflammation! You are what you eat! Keep feeding your body junk, and it will perform like crap. We’re not 25 anymore. You need to take much better care of your body now, more than ever.
I want you to stop using the excuse, I can’t because this hurts or that hurts or something hurts, and just start moving! Thank me later!
Check out my new Pain-Free Starter Kit here! Only $7 to a pain-free life!
9 Best low-impact exercises for seniors
Because I’m not a gym rat anymore, I’ve found myself doing a combination of many of these low-impact exercises, and I still feel strong and healthy! And one thing to remember, you’re not only exercising your body, you’re exercising your brain too.
According to Harvard Health:
Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Source: Harvard Health Publishing
Our brains need to stay active as well to prevent premature aging, cognitive decline and to stay sharp! When our bodies move and we have to think about our next move, our brains fire up too.
Fun!!
I will be sharing links to some good resources for you to help you get started with these low-impact exercises. You can check out this video from my YouTube channel on how to do some at-home strength training without equipment.
And as always, don’t forget to check with your doctor first!!
Here are 9 of the best low-impact exercises for seniors you can do almost anywhere and for free! You gotta love that eff word!
Walking
One of the simplest yet most effective workouts. A daily walk improves circulation, strengthens your heart, and lifts your mood. Start with 10–15 minutes a day and build up over time. Make sure you wear comfortable shoes, keep a steady pace, even if it’s slow in the beginning, and enjoy the fresh air!
You can call a friend to join you or find a seniors walking group if you don’t want to walk alone. Aim for 5 days a week to start and move up to a daily walk. Once you feel strong, you can start walking more briskly for added cardio and weight loss benefits!
Swimming
Swimming gives you a full-body workout while being incredibly easy on your joints. It improves cardiovascular health, builds endurance, and helps tone muscles without strain. If you’re a good swimmer, you can do laps in a local pool (YMCA or local fitness/community centre), and if you’re not that great in the water, join a water aerobics class.
Many community centres hold classes for free to seniors. Do some research in your area and see what you can find, but swimming is top of the list for good reason – it’s a great workout and SO easy on all your aches and pains!
Cycling
Do you have a bike in your garage that is collecting dust and cobwebs? Hose it down, fill those tires and go for a bike ride! Cycling is a great way to lose weight and keep your legs and back nice and strong.
Don’t have a bike? You can join a cycling class or jump on a stationary bike at your local gym. Not interested in cycling at all? I totally get that. I’m not either. Move on to the next low-impact exercise!
Yoga
There once was a time, not too long ago, that I swore off yoga. It’s boring, I said. Here we are now, and I love yoga!! Yoga combines flexibility, balance, and strength in one practice, and it’s fantastic for anyone who has pain and inflammation or limited mobility!
It helps ease stiffness, calms the mind, and makes your back and core stronger to help prevent falls and help keep you balanced. Even a short 10-minute session is amazing. Check out my go-to girl, Sara Beth Yoga, on YouTube.
Tai Chi
Here’s a new one for me. A couple of my friends insisted I try it, so I did. And wow. I love it!!
Tai Chi is known as “meditation in motion.” It helps improve balance, posture, and coordination while reducing stress. Not only that, it keeps that brain sharp and busy while you’re concentrating on the flow and movement of this graceful low-impact exercise.
You can find some beginner Tai Chi videos here. I’m still using this one a few times a week, and I really enjoy listening to and learning from him.
Qi Gong
Another new one to me, and another one I’m also really starting to love. Similar to Tai Chi, Qi Gong focuses on gentle, rhythmic movements combined with mindful breathing. It helps improve energy flow, reduces stress, and supports joint mobility.
I’ve been alternating between Qi Gong and Tai Chi a few times a week. Even 10 minutes is plenty! You can check out this video here for beginners. This is the woman I have been following.
Strength Training
I’ve done strength training my entire life, even bodybuilding in my 40s, but that’s all behind me now. Now, I do really light resistance training (with resistance bands) to keep my muscles strong and bones healthy. I also do bodyweight exercises, which are fantastic low-impact exercises, for core and upper body strength. You can check some out here.
Use hand weights, resistance bands, or, if you don’t have either, you can use cans or jars you have at home of equal volume. They work just the same!. Start light and easy, and don’t push yourself too hard if you’re new to this.
Building muscle helps you move with ease and supports independence as you age.
Pilates
I tried a couple of pilates classes when I worked at the YMCA 20 years ago, never liked them and never tried them after that, though I should and I’ll probably check out some vids on YouTube. Pilates focuses on core strength, posture, and flexibility, which are essential for staying mobile and pain-free.
It’s gentle on the body but highly effective for improving balance and stability. Many exercises can be modified to suit your level, whether on a mat or with specialized equipment.
You can check out this beginner’s Pilates workout here.
Dancing
YES!! Dancing. When was the last time you had a good dance session in your kitchen or living room!? To be honest, I can’t even remember the last time I danced, and I LOVE dancing!
Dancing is both fun and fantastic exercise. It keeps your heart healthy, improves coordination, and boosts memory while lifting your mood. Whether it’s ballroom, line dancing, or just moving to music at home, dancing adds joy to your workout routine and is one of the most fun low-impact exercises you can do at home, for free!.
Turn on your fave music, pump up the volume and dance your way to weight loss, a strong body, a happy heart and a super good mood!
final thoughts on low-impact exercises
These low-impact exercises are not only easy and FREE but fun to do, and you can do them at home alone or outside with friends. Your choice.
It’s also your choice on how you want to age. You can age strong and healthy or stay home, on your couch and feel sorry for yourself because you’re getting old. You choose.
Choose wisely!
