Low-Impact Workout Options

Exercise and good health is as important for the elderly as it is for the younger generation.  Most people don’t realise the need to take care of their knees and joints until it’s too late. Low-impact workouts go easy on your body and prevent the risk of injuries, while still burning calories.

1. Walking

Walking is a great cardio exercise that works out almost all the muscles in your body. If you want to up the intensity and burn more calories, you can try walking in hilly areas or carrying dumbbells with you as you walk.

2. Yoga

Yoga is not only a low-impact workout, it will help relieve some of the joint pain and inflammation that you are already facing as well. There are several types of yoga, so you can choose the one that suits your fitness needs best

3. Swimming

Swimming is a great low-impact workout that will get your heart rate up, improve your lung function and strengthen your arms, shoulders and legs.

4. Water aerobics

If swimming laps around the pool is too monotonous, sign up for a water aerobics class. This form of exercise is becoming increasingly popular, since it is a type of resistance training that will improve your strength.

5. Zumba

Zumba is an invigorating and fun way to work out without stress out your joints. You can use Zumba as a fitness routine by itself or do it once a week to complement your existing routine.

6. Elliptical 

Using the elliptical trainer is an easy, pain-free and no-impact workout that is much better for your knees and joints than running on the treadmill. If the machine has handles that let you pump your arms simultaneously then you get a whole body workout, otherwise you can try leaning on the machine’s armrests to burn more calories.

7. Strength training

Strength training exercises like squats and lunges are low-impact workouts that are pretty high in intensity, enabling you to burn a considerable amount of calories.

8. Cycling 

If you learned how to cycle as a child, those skills will come in use now. Just hop on to a bike and go for a ride every day for a simple and low-impact workout. If you don’t want to ride outdoors, you can use the cycles at the gym or sign up for a spin class.

9. Rowing

Using the rowing machine in the gym is a great way to work out your arms, legs, back and core. If you live near a water body, you even can go boating or kayaking instead. Whichever floats your boat!

10. Tai Chi

Tai Chi is a series of gentle movements that flow into one another, helping you build strength and flexibility and giving your joints a break. Though it is a martial art, it gives you a chance to meditate and even cures headaches.

11. Hiking and rock climbing

While you may not get much of an opportunity to go hiking or rock climbing if you live in a city, you can try to fit them in over a short weekend trip. Opt for flatter terrain if you’re hiking, and make sure you have the right safety equipment and gear if you are rock climbing.

12. Pilates

Pilates is a low-impact workout that helps you improve your flexibility and build your core, or Powerhaus, which will help you with your daily activities

13. Golf

Most people are under the impression that golf is only for retired people, but they usually change their minds after they have tried swinging a golf club a few times. To get the most out of your hour of golf, skip the golf cart and walk around the course instead.