5 LOW-IMPACT EXERCISES TO KEEP YOU FIT AND INJURY FREE

Exercise, including low-impact exercises important for our age group, is by far one of the most important things we can do to help ensure a healthier lifestyle and oftentimes longer longevity.  Yet I sometimes wonder who designs these programs and why they are structured as if we’re all the same age, have the same flexibility, stamina and muscle strength? Odd, wouldn’t you say? I agree 100% that jump squats, burpees, and sprints are great, and I used to do them handily, but at my current age, if I don’t want my joints to creak louder than an old floorboard, and worse yet get injured, these exercises are no longer included in my program. 

The workouts listed below will help you stay fit, strong, and (most importantly) injury-free, all while being kind to your body’s well-loved joints. Ready to explore? Once you’ve consulted with your physician, you’ll be properly prepared to jump in, gently, of course.

Disclaimer: The author of this blog is not a physician, nor does she represent herself as one on the internet or elsewhere. Before starting any exercise program, it is always important to consult with your physician, even if it’s as simple as a brisk walk to the fridge!

#1 – WALKING

Walking has always been my favorite exercise, and I consider it to be the unsung hero of fitness. I try to hit the neighborhood streets or a nearby park, with my dog, my grandbaby, Gianna, or just by myself every single day.  Walking is a superstar in the world of low-impact exercises. It’s simple, free, and all you need is the willingness to put one foot in front of the other.  The best part is that walking boosts cardiovascular health, improves mood (hello, endorphins!), and can be done practically anywhere, even if “anywhere” is just a few laps around your living room.  

If you think you’ll get bored, listen to your favorite playlist or podcast as you take your steps, and you’ll be back home before you know it.  I usually start with upbeat music, and on my way back home, I have my ears tuned to a podcast. Both take my attention away from the energy I’m expending on my walk, and since no one is listening, I sing along to the tunes in my best voice (which I’m told is quite awful!).

And please don’t pay attention to the 10,000 steps a day “requirement”. Studies have shown that this number is arbitrary at best, so just try to shoot for 30 minutes to an hour daily, and it doesn’t have to be all at once.

It’s also important to remember that if you skip a day, pretend like it never happened and head out the door the next morning as though nothing had interrupted your flow! 

Comfortable shoes are very important. There are so many good ones on the market that support low-impact exercises, and even though I bought a nice pair, I typically insert these Dr. Scholl’s Walk Longer Comfort Insoles whenever I walk, as they have served me well when striving for my 4.5 miles a day (just can’t seem to get in that last ½ mile). 

#2 – SWIMMING

Swimming is also a great low-impact exercise. Unfortunately, I never learned to comfortably manage in the water, but for those of you who do, swimming offers numerous benefits. If you’re dealing with arthritis, the buoyancy of the water supports your body weight, reducing stress on joints, and it’s a great exercise to help ease back pain, or the occasional “aargh!” that comes from, well, being human.

Since swimming isn’t my thing, I tried a water aerobics class instead. It was a lot of fun and the exercises I learned seem to help with some of the pains I was feeling in my joints.  To enhance your experience in either activity, check out the Sunlite Sports Water Workout Combo Set which includes all the essential tools for aquatic exercise.

(By the way, the class was an excellent way to make new friends!)

#3 – CYCLING

Whether you hop on a stationary cycling machine at the gym or cruise around your neighborhood on a shiny new bicycle, cycling is a fantastic way to get your heart pumping without pounding your joints.

It probably goes without saying, that cycling strengthens your legs. Did you know it also improves cardiovascular health, all while letting your knees live their best, ache-free life?

If you’re venturing into cycling at home, take a look at the Low Noise Merach Indoor Cycling Bike. If balance is a concern, consider a recumbent option. It has a supportive seat and a backrest, which can be a game-changer if your lower back sometimes decides to stage a rebellion.

#4 – YOGA & PILATES

Contrary to popular belief, Yoga isn’t just for those folks who can fold themselves into all kind of weird shapes. Low-impact Yoga and Pilates routines, first and foremost, focus on gentle stretching, balance, and core strength, all of which can work wonders for posture and flexibility. 

In retrospect, I truly wish I had been practicing low-impact exercises like Yoga or Pilates when I fell down the steps at home and broke my right ankle in 3 places. My body would have been better balanced, with a strengthened core, which I think would have allowed me to break my fall. Instead of necessitating major surgery, I could have spent the afternoon forgiving my dog Beau, from distracting me as I descended the steps (gotta blame somebody!).

Since the fall, I’ve incorporated Yoga into my routine, and though it didn’t come easy for me, it’s been very much worth the effort. I started with beginner-friendly classes and videos, plus routines I found on YouTube. I couldn’t touch my toes for weeks, but now it’s a breeze and I celebrate my progress by chanting “Om.” It’s impressive (at least to me).  I’ve also learned that the deep breathing and mindfulness required for Yoga, help me de-stress….an added bonus!

If you do decide to try Yoga or Pilates, a supportive yoga mat can make all the difference. The IUGA Yoga Mat has double-sided non-slip surfaces so you can perform any movement with confidence. It comes in several colors, and of course, the included carry strap is an appreciated bonus.

#5 – TAI CHI

If you’ve ever seen a group of people in the park moving gracefully in slow motion, chances are they were practicing Tai Chi. This ancient Chinese martial art is known for its gentle, flowing movements that help improve balance, flexibility, and mental focus.

Tai Chi is definitely low impact, and I like to think of it as moving meditation. Some of my best ideas, thoughts or mental experiences come to me while practicing Tai Chi, and even though I don’t do it every day, it has definitely made a difference.

Classes are usually easy to find at community centers or health clubs, and there are a ton of instructional videos online. Though it takes some time to master the moves, when you leave the class, or finish the video, you’ll find that you’ve taken yourself to another place mentally, right from the first class, while nourishing your body with impactful movements.

Tai Chi for Beginners is a good place to start, especially because there is a segment on Gentle Tai Chi for Seniors which increases strength, balance, energy and flexibility. Before you know it, you’ll close your eyes and feel yourself completely immersed into an exceptionally meditative and spiritually beneficial 30 minutes of mindful moves. And PLEASE put your phones on silent ladies, this exercise is just too good to interrupt.

The gym has never been my favorite place to go (and never will be I’m pretty sure), hence my preference for walking and lifting a few weights in my bedroom every day. I also try to incorporate the low-impact exercises explained above as often as I can, as they are truly the supportive friends of the fitness world. They are there for you when you need them, they don’t judge, and they smile at you when finished even if you botched a few of the moves.

One of the primary considerations when participating in any exercise program is to do whatever it takes to ensure you will be injury free at the end of your workout, and practicing low-impact exercises and usually ensure that outcome.  This is why is it SO important to consult with your physician before participating in the suggested exercises in this blog, or ANY exercise program.  

Disclaimer: The author of this blog is not a physician, nor does she represent herself as one on the internet or elsewhere. Before starting any exercise program, it is always important to consult with your physician.

~~~ There are so many beneficial low-impact exercises, please let us know which one you use and how you felt after incorporating it into your routine. ~~~

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Until next time, keep living boldly, aging confidently, and AGING OUT LOUD—No Limits, No Apologies, No Regrets!

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