What Are the Best Low Impact Exercises For Senior Citizens?

In addition to improving strength and bone density, regular exercise can also reduce the risk of falls and accidents. However, chronic pain or health concerns often make seniors hesitant to start new fitness programs.

With the right equipment and a comfortable pair of shoes, seniors can stay fit by walking or participating in functional strength and balance exercises.


Walking is one of the best exercise workouts for seniors because it’s simple to perform and doesn’t put much stress on joints. It’s also free, requires no equipment and can be done anywhere. However, it’s important to have comfortable shoes and a plan for your walks. Start slow and build up your pace and distance over time. You can also try doing speed drills, which help you strengthen your legs. For example, draw a ladder on the floor with tape or chalk, then walk through it – starting with one leg in each square and then switching legs.

Performing walking exercises on a regular basis helps with weight loss, boosts bone density and improves balance. It also increases energy levels and reduces depression and anxiety. In addition, it keeps the body active and improves sleep quality. It also boosts cognitive functions, and the endorphins released during physical activity improve mood.

Some studies have found that walking can ease pain caused by arthritis, as it helps lubricate joints and strengthen the muscles around them. It can even prevent the onset of arthritis, as well as keep existing arthritis pain under control. Another surprising benefit of walking is that it boosts the immune system, with a study showing that people who walk regularly get sick less often and for shorter periods than those who don’t walk.

Another great option is water aerobics, which is performed in a pool and offers both cardio and strength training. Water aerobics is a great option for seniors because it’s low impact and doesn’t stress the joints. You can find classes at most gyms and aquatic centers.

Another great option for seniors is Pilates, which is a great workout that improves flexibility, breathing, core strength, and the connection between the mind and body. It also strengthens the muscles in the back and abdominal area, reducing chronic back pain. It’s also a good choice for those with joint problems, as it provides a low-impact cardiovascular workout without putting too much stress on the knees and other joints.


Swimming is a great exercise for seniors because it provides the benefits of cardiovascular health, muscle strength and balance training in a low impact environment. This makes it a safe and effective exercise for people who have joint issues, such as arthritis or other aches and pains. It also improves posture and reduces back pain. In addition, a recent study showed that it improves balance in older adults by reducing postural sway. Poor balance and posture are common problems for elderly people, and often lead to falls and injuries.

Adding swimming to your exercise routine can help prevent these types of falls, and improve mobility. However, to get the most out of your swimming workout, you need to do more than just swim laps. Try participating in water aerobics classes, which are a combination of endurance and strength training exercises. Many of these classes are held in shallow water, between waist and chest deep, which is easier on the joints and makes it easy to perform exercises without putting too much strain on your body.

Another benefit of swimming is that it helps prevent osteoporosis in seniors. Osteoporosis is a condition that causes bones to weaken and break easily. Swimming has been shown to increase bone density and reduce the risk of fractures in senior citizens. It can even help slow the progression of osteoporosis in those already suffering from it.

In addition, swimming has been shown to lower blood pressure and reduce stress levels. It also improves the circulation of oxygen to the brain, which can boost cognitive function and memory. This is because swimming increases the size of the heart and improves cardiovascular health, which in turn can improve mental acuity.

Getting regular cardiovascular exercise is important for everyone, but it becomes especially important as you age. Many senior citizens are reluctant to exercise because they fear injury, and this can be caused by high-impact exercise, such as running. Swimming is a good solution to this problem, as it is low-impact and can be done in a pool, where the buoyancy of the water supports your weight.


Getting older can be tough on the joints. High impact exercises that were easy to perform as a young adult can become painful when you are an older person. However, it is still important to stay active to help maintain strength, flexibility and mobility.

Yoga is an exercise that is great for all ages and abilities. Seniors can benefit from the improved balance, stability and flexibility that this workout provides. It also helps to strengthen critical muscles in the legs and core.

In addition, yoga is known to help with mental health. It has been shown to improve brain function through breathing exercises that focus on harmonizing the logical left and emotional right sides of the brain. This can help improve concentration and reduce anxiety, both of which can be common for seniors.

As a result, regular yoga sessions can significantly decrease symptoms of depression in senior citizens. It is also a good way to relieve stress, which can lead to high blood pressure. In turn, this can decrease the need for medications that control hypertension.

A common problem that many people experience as they age is falling. This is a serious problem for seniors because it can lead to hospitalization and other harmful complications. Falling can also cause a loss of confidence, which can affect an individual’s quality of life.

Fortunately, yoga can help reduce the risk of falls in seniors. The slow movements and strengthening poses that are part of yoga can help improve balance, strength and stability. This can help prevent falls, which is a leading cause of injury in the elderly.

Another low impact exercise that is beneficial for seniors is Tai Chi. This exercise is great for improving balance and can be done in a group setting. It can also be performed indoors or outdoors. It is a good idea to talk with your doctor before starting a new exercise routine, especially for seniors.

In order to get the most out of your workout, be sure to follow proper form and listen to your body. Avoid pushing yourself too hard and always take it slowly. With proper guidance, you can enjoy a healthy, fulfilling lifestyle for years to come.

Tai Chi

Aim for a well-rounded workout that improves balance, strength, flexibility and endurance. This way, you’ll reap all of the health benefits that exercise has to offer and reduce the risk of injury or boredom.

Often described as “meditation in motion,” tai chi strengthens the body and mind. Its slow movements tone and stretch muscles, while improving balance, which can help prevent falls—a major cause of injury and death in seniors.

Swimming is another great low impact exercise for seniors because it helps with both endurance and flexibility. It also improves bone density, which is important for post-menopausal women to avoid osteoporosis. Try to incorporate a variety of strokes into your routine, as each one works out different muscle groups.

If you’re a newbie to the water, consider taking a swimming class with your local gym or YMCA. Instructors can provide guidance and support, which can be especially helpful for seniors with joint problems or injuries.

Another excellent choice is yoga, a low-impact exercise that can be modified to meet your fitness level. It increases flexibility, builds core muscles and reduces stress. It can also improve sleep quality, strengthens the back and legs and boost energy levels.

Lastly, try to include some resistance training in your workouts. This type of exercise uses free weights, bands or your own bodyweight to improve strength and bone density. Try to work each muscle group twice a week, taking a day off in between.

While working out gets harder as we age, it’s important to get regular exercise. And because high impact exercises can put a lot of stress on the joints and ligaments, it’s best to choose low-impact workouts that will provide you with a good cardiovascular workout without putting too much pressure on your joints. These workouts include walking, swimming, tai chi, and yoga. They’re also effective for improving balance, lowering stress levels and strengthening bones. Incorporating these exercises into your daily routine can have a big payoff for your health! For more information about how to stay active as you age, contact us here.

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