Low-impact exercise is essentially the new normal for senior citizens.

Low-impact exercise has now become very necessary for senior citizens for its multifold benefits. They are advantageous for senior citizens since they are easy on the joints and maintain mobility. As you age, exercise becomes even more crucial, but if you have arthritis or other age-related diseases that may have limited your mobility, low-impact exercises can be the best option for you.

Low-impact exercises can help you stay active, protect your health, and keep your joints from wearing down too much while putting little to no stress on them. In other words, there is no pain involved. Here is all the information you need to know about low-impact workouts for seniors, their advantages, and the best ones to attempt.

What is the Low-Impact Exercise Process?

The amount of force applied to your body by an activity determines whether it has a low or high impact. According to Emily Johnson, owner of StrongerU Senior Fitness, “low-impact activities are ones that don’t exert a major load on your joints.” You’re less likely to feel pressure or soreness in your ankles or knees because your feet aren’t hammering the ground with each step.

Although the majority of us probably think of walking when we think of low-impact exercise, there are many more possibilities. Water aerobics, swimming, using an elliptical machine, biking, yoga, and even a number of strength-training exercises all fit the bill. On the other side, high-impact activities like running, plyometrics, basketball, or skiing involve a lot of jumping or pounding.

Low-impact exercises may be easier on the body, but that doesn’t mean they are easier or less demanding.

​K. Aleisha Fetters, a certified strength and conditioning specialist (CSCS), personal trainer, and author of Fitness Hacks Over 50 says that people often think that low-impact exercise must also be low-intensity. Exercise with little impact can be done at any intensity.

For example, walking is a low-impact exercise no matter how fast you do it, but you can make it harder by walking faster up a hill. Although it does not require jumping or pounding your joints on the ground, it can be a challenging workout if you lift heavier, do more reps, and rest little to no between sets.

Low-impact activities are great for older people because they make it less likely that they will get hurt and put less stress on their joints, but they still have many health benefits.

Five Advantages of Low-Intensity Exercise for Seniors

Being active every day has many benefits, particularly for those who are in their 60s, 70s, 80s, and beyond. Additionally, sticking to activities that put the least amount of strain on your joints can help you get the greatest results. Here are a few of the main arguments in favor of low-impact exercise for older people.

1. They Prevent Weight Gain Associated With Aging

With age, the pounds seem to go up a little more quickly. Exercise can help improve your body’s composition by making you burn more calories and keeping more lean muscle mass. Starting in our 30s, we tend to lose muscle, which is a big part of what determines our resting metabolic rate, or how many calories we burn each day while doing nothing.

The secret is to exercise frequently. The Physical Activity Guidelines for Americans say that you should do at least 150 minutes (2 1/2 hours) of moderately intense aerobic activity and at least two sessions of strength training each week.

The National Institute on Aging says that older people should work out at least three times a week. Because low-impact exercises are less likely to result in soreness or injuries that could keep you from being active for days or even weeks, maintaining an active lifestyle may be easier if you continue with them.

2. Low-Incidence Exercises Let You Do More Of What You Enjoy

Maintaining your fitness level makes it simpler to engage in daily activities, both those that you must do and those that you like. Exercise is essential, whether you’re playing on the floor with your grandchildren, hiking in the woods, dancing, or just ascending the stairs with ease.

However, it doesn’t follow that you must complete a marathon. Daily tasks can be simplified with the use of low-impact workouts like walking and functional strength and balance techniques.

A study from February 2020 that was published in the Journal of the American Geriatrics Society found that older people who were thought to be more fragile had less problems when they did daily walking programs that included strength and balance exercises.

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