Low-Impact Exercises for Overall Health
Posted by Donna Mae Scheib on January 30, 2017
Low-Impact Exercises for Overall Health
Everyone benefits from low-impact exercises. Whether you can still run a marathon, or need something a bit less intense, turning toward low-impact but results-oriented exercises can literally be a lifesaver. So what exactly classifies as a low-impact workout? Any workout that avoids stressing the musculoskeletal tissues and joints; these types of workouts are particularly beneficial to individuals who’ve experienced issues with their joints, or individuals who’ve recently had surgery and are on the road to recovery. However, continuing to exercise is a key component to your health and wellness, especially in combination with a well-rounded diet plan. Let’s take a look at 5 ideal low-impact exercises for your overall health.
Pilates
Pilates gained a worldwide following in the latter half of the 20th century, due to its low-impact approach to improving balance, flexibility, and core strength. Many exercises associated with Pilates may be completed on the floor or in a chair and do not require specialized equipment. A regular practice can also lead to improved circulation as well as mental focus. The top versions of Pilates that offer the best approaches for seniors include Fletcher Pilates and Winsor Pilates. Both these versions can be done at home with few or any pieces of additional equipment. However, if you’d like more of a challenge, many Pilates studios offer classes that use specialized Pilates equipment such as the Reformer machine. Pilates’ focus on strengthening the core, specifically the abdominal region, the back, and the glutes, should be a focus for everyone as they age.
Yoga
While a level 3 class may not be low impact, a level 1 or 2 class offers the low-impact exercises that would be most beneficial for beginners. Yoga’s focus on the breath as well as flexibility and strength work to increase circulation, limberness, and balance over time. Additionally, many yoga studios now offer low-impact classes specifically for seniors. Such classes may incorporate chair or ball yoga as a means of decreasing the stress on the joints while still offering a full body workout. With the popularity of yoga, it’s important to know the differences between different kinds of yoga. Hot yoga, or Bikrim yoga, is practiced in studios heated up to 105 degrees and is not for beginners. Hatha and Pranakriya yoga are more ideal choices for those seeking low-impact options when practicing this ancient healing exercise form.
Walking
Lace up those shoes and head out! Current exercise guidelines state that 30 minutes of sustained exercise is an excellent beginning goal. Walking, unlike running or jogging, does not stress the knee joints. If navigating potentially uneven sidewalks could be cumbersome, consider looking into local walking groups that walk at indoor tracks or the local mall. Many malls even open early for walking groups! If walking becomes your low-impact exercise of choice, it’s a good idea to invest in a quality pair of sneakers. Take the time and spend the money on a pair of athletic shoes that are both comfortable and supportive. In additional to helping you lose weight, walking also improves circulation as well as heart health.
Swimming
Swimming exists as an excellent low-impact exercise. Water provides a supportive environment for both the arm and leg joints while providing enough resistance to make each movement count when exercising. Interested? Begin by searching for local indoor pools near you. Facilities such as local Ys and community centers are a good start; many gyms additionally offer indoor pools for year-round workouts in a comfortable temperature. And don’t forget to ask about the senior discount!
Water Aerobics
Water aerobics exist as another excellent low-impact exercise for seniors. If swimming laps isn’t necessarily your first choice, consider signing up for some water aerobics classes. These classes, led by certified instructors, work to build muscle strength and improve overall circulation and coordination. A typical water aerobics class lasts about an hour and will begin with a warm-up, move into low-impact cardio and strength exercises, and end with a cooldown. If you’ve tried regular aerobics and they just weren’t for you, water aerobics may be exactly what you’re looking for. These classes take place in shallower water and do not require laps of any kind.
As with any exercise, the key to seeing results is consistency. Committing to low-impact exercise is the only way you’ll enjoy the health and wellness benefits the exercise can offer. While you certainly can exercise in the comfort of your own home, signing up and paying for classes may be a better idea—the money commitment may help you show up for those weekly sessions. Motivation and companionship are additionally important factors when beginning and maintaining an exercise routine. If you can workout with a friend, research shows that you’re more likely to stick with exercising in the long-term. Call, text, or email, and find a workout buddy: you’ll both enjoy the benefits of low-impact exercises for a long time to come.