The trends and fads of the wellness and fitness industry keep changing. However, one thing that will always remain a staple will be the importance of low-impact exercises. Low-impact exercises make it possible to stay active, improve mobility, and build strength without putting unnecessary stress on the joints. Thus, low-impact exercises are among the most highly recommended physical activity options for aging adults.
If you are looking for ways to stay safe and healthy, here are ten of the best low-impact exercises for you:
Work on many muscle groups at the same time with the lateral shuffle. It will help you improve your coordination and balance. To do so:
Shift your weight to your left, lift your left foot, and push from your right foot so your body can move towards the left
Make sure the movement is quick and the form is correct
Bring back feet together and repeat the same movement with the other foot
Lateral shuffle will help you increase your balance and coordination.
You can use this exercise as a warm-up before your routine. It is a low-impact cardio activity that will help you move your muscles and steadily increase your heart rate. Here's how:
Stand with your arms down by your side
Step your left foot out while bringing your arms above the head (make sure your weight stays on your left foot)
Return to the standing position
Do the same movement with your right foot and continue switching feet
Low-impact jumping jacks don't require you to jump. However, this move will still get your heart rate up.
Lie on your back with hands on the side, feet flat on the ground, and knees bent
Squeeze your abs and glutes and lift your hips a few inches off the floor
Squeeze and pause your glutes when off the floor for a few seconds
Lower your hips and return to your starting positing
To get the best results, you should start with 20 reps of this exercise. As you build strength, you can increase your reps.
Are you looking to improve your posture? If so, air swimming is one of the best low-impact exercises. Here is what you need to do:
Lie on your stomach
Extend your arms above your head
Lift your arms, legs, and chest off the floor
Squeeze your glutes
Repeat, lifting and lowering your arms and legs from the floor
The sets and reps you want to perform depend on your personal preference, and you can mix it up according to your ability and needs.
Keep your hands and toes on the floor with knees bent off the floor
Rotate your body to one side and extend your right leg while lifting your left arm off the floor
Return to the middle position and repeat on the other side
The kick-through movement should be done smoothly and slowly. Once you get the hang of it, you can increase reps.
Stand in a curtsy lunge position
While pushing off the right leg, start to stand and bring the opposite arm forward.
Repeat with the opposite leg
Keep doing this movement at the quickest speed you can do so safely and comfortably
Remember to stay planted on the ground and keep from jumping. You can also do this movement slowly to understand it first. Once you are comfortable with the exercise, you can increase your speed.
Start in a plank position
Flex your core and lift your knee to the side
Repeat on the other side
You can do ten reps when starting because planks tend to be difficult for many people. You can increase the reps after getting used to the movement.
Stand with feet shoulder-width apart and keep your arms to your sides
Bend your knees and bend at the hip to lower yourself into the squat position
Return to a standing position and extend your arm to throw a punch
Squat again and repeat with the other arm when you are back up
In a nutshell, all you have to do is squat and punch.
Stand with legs shoulder-width apart
Extend your arms to both sides
Take a step towards the side and rotate your upper body while keeping your hand down to touch the opposite ankle
Repeat on the other side
Stand in a wide stance
Raise your arms to form a "T"
Turn your right foot outward so it is perpendicular to your left foot
Bend your right knee slowly
Raise your body to return to the wide-stance standing position
Repeat with your left
These are ten of the best low-impact exercises for older adults. It will help you strengthen all areas of your body while increasing your flexibility and mobility. You will reap the benefits of these exercises for years to come.
Related Content: