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Benefits of low-impact exercises for older adults - There are numerous reasons for older adults to engage in low-impact exercises. From developing better balance and coordination to an improved immune response and better sleep, low-impact exercises are extremely beneficial.

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Equipment needs for low-impact exercises - Often, low-impact exercises call for only one or two types of equipment and usually range from a chair to free weights or resistance bands.

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Safety tips - As you age, it becomes more important to really bear in mind being cautious while working out. Even though these are low-impact exercises, it’s still important to be cautious and aware.

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Integrating mindfulness into exercise -

Mindfulness while working out can help you improve both physically and emotionally. Set intentions before working out and look inward as you exercise.

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Nutritional considerations - It’s important to balance working out with nutrition. Be sure to eat balanced meals at defined intervals each day to help improve your workout regimen.

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Adapting exercises for mobility issues - Each of these exercises can and should be adjusted depending on your level of mobility, flexibility, and what feels comfortable for you. Don’t overdo it, as this could lead to a severe injury.

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Water aerobics -

Whether you have your own pool or prefer to visit a local gym that has one, water aerobics helps avoid unnecessary stress on joints and is an ideal way to build strength.

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Pilates - Pilates is a set of low-impact exercises designed to improve flexibility, posture, and physical strength. It focuses on core strength and proper breathing.

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Yoga - Without putting any impact on your joints, yoga still can give you a full body workout and helps reduce anxiety, chronic pain, and even stress.

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Tai chi - Tai chi practice consists of slow-motion flow and boasts numerous health benefits including better balance, coordination, and mobility for seniors.

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Barre - If you love to dance but want something light on the joints, barre may be for you. This exercise brings the benefits of dance instruction without the pressure to actually perform.

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Walking - Walking can be great physically and mentally. If you allow yourself to remain mindful during the walk, it can be a great opportunity to think through life and what you enjoy.

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Swimming - Swimming is quite different from standard water aerobics, despite both being done in a pool. Swimming is a great way to build muscles, and the cardio component helps lungs and positive body function.

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Cycling with a stationary bike - Cycling provides a great cardiovascular workout, and builds muscles as well as improves mobility and stamina.

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Weight training - Light resistance bands and free weights can help combat loss of muscle mass (sarcopenia).

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Seated leg lifts - This senior-friendly exercise aids in improving lower body strength and flexibility, which helps with daily activities like getting up from sitting in a chair.

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Standing push-ups - So that you can remain independent for as long as possible, it’s important to maintain upper body strength. Standing push-ups help tone your arms and muscles.

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Gentle neck stretches - Stretching loosens muscles and improves overall flexibility. Often, stiffness in seniors is common. These light stretches will improve your comfort levels.

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Chair squats - To help reduce the risk of a fall, it's crucial to strengthen your leg muscles to stabilize you. Chair squats are perfect, as you don’t really need any equipment aside from a chair.

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Arm circles - Having flexibility and strength in your shoulders is important for completing everyday activities like getting dressed or reaching something higher up. Arm circles are the perfect low-impact exercise for this.

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Standing calf raises - Balance as you stand on a raised, wide object. This will help strengthen calf muscles and improve ankle stability, balance, and overall mobility.

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Seated marching - This is an easy and effective way to improve your body’s circulation. It also aids in strengthening your core and helps with lower body mobility.

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Hip abduction -

In this exercise, the outer thighs and hips are targeted. By working on this area, you strengthen the muscles and promote stability and balance.

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Seated row with resistance band -

The seated row with resistance band exercise works to improve posture by strengthening the upper back.

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Leg lifts -

Leg lifts are an excellent way to strengthen many areas at once including the quadriceps, hamstrings, and glutes.

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Elliptical training -

Training on an elliptical allows you to increase your heart rate and cardiovascular health while remaining gentle on your bones and joints.

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Balance exercises (heel-to-toe walk) - Another great way to improve balance and minimize the risk of falls is to do heel-to-toe walk exercises.

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Workout routines should be enjoyable -

While working out is meant to help your mind and body, it should also be fun! The more you enjoy a particular workout, the more likely you are to stick to it.

Sources: (HumanGood) (Sonida Senior Living) (Eat This, Not That!) 

See also: Building trust with the savvy silver consumer

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