By Jess Kaado, Preventionist
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We all know the health benefits of exercise for both our physical and mental health. However, I’m sure most would agree that staying active as we age is easier said than done. Our days are busy, our lives are emotionally complex — add physical limitations to that and it makes exercising more difficult and potentially painful as we age. Life’s circumstances can certainly make for a recipe for a more sedentary life.
Incorporating Low-Impact Exercises for Healthy Aging
From personal experience, I find that building exercise into my day has to start small and I have to get creative. It may look like parking a little farther from the store to get some extra steps in, setting alarms for myself to do two laps around the office, or taking the stairs instead of the elevator.
I also found that wearing a fitness tracker, such as a Fitbit, helps me track my progress in real-time, and I can set little goals for myself. Once I start feeling the benefits of these small changes, it gets a little easier to explore different exercise options. These small behavior changes add up and can help set you on a path to healthy aging.
Simple and Effective Low-Impact Exercises for Seniors
Here are some low-impact exercise ideas you can incorporate into your daily routine:
- Walking: Increasing the number of steps you take a day is one of the simplest and most accessible forms of exercise. A fitness or step tracker can be a great way to track your average number of steps each day, and then set small, achievable goals to walk more day by day.
- Chair Exercises: If mobility is an issue, chair exercises offer a great alternative. Seated leg lifts, arm raises, and gentle stretches can be done from the comfort of a chair, helping to maintain muscle tone and flexibility.
- Swimming or Water Aerobics: Exercising in water reduces stress on joints while providing resistance to strengthen muscles. Swimming laps or participating in a water aerobics class can be an excellent way to stay active without putting strain on your body.
- Cycling: If you enjoy being outdoors, consider cycling. Using a stationary bike is also an option. Cycling is a low-impact activity that can help build leg strength and improve cardiovascular fitness without putting strain on your joints.
- Yoga: Yoga focuses on flexibility, balance, and relaxation. It is believed gentle yoga poses can help improve joint health, enhance mobility, and reduce stress. There are many beginner-friendly classes available both online and in-person.
- Tai Chi: This practice involves slow, deliberate movements and deep breathing. Tai Chi is excellent for improving balance, coordination, and mental focus, making it a popular choice among older adults.
For a more detailed list of ways to stay active, visit the National Council on Aging.
Overcoming Barriers to Staying Active as We Age
We often think of the word “exercise” and connect it to aerobic or high-impact activity. This may make it feel more difficult to do or less of an achievable, long-term plan. However, that is not necessarily the case. If we take a moment to think about it, all of us can think of places and ways to incorporate some form of physical activity into our lives.
Addressing Common Barriers and Offer Solutions
As we age, staying active can present unique challenges, but understanding and addressing these barriers can make a significant difference in maintaining a healthy and active lifestyle. Whether it’s physical limitations, lack of motivation, or fear of injury, there are practical solutions that can help you overcome these obstacles and continue to enjoy the benefits of regular physical activity.
Physical Limitations: Physical limitations, such as joint pain, arthritis, or reduced mobility, are common as we age, but they don’t have to prevent you from staying active. Adapt your exercise routine to accommodate these limitations by focusing on low-impact activities like swimming, yoga, or chair exercises. Using supportive equipment, such as resistance bands or light hand weights, can also help you build strength without putting undue strain on your joints.
Lack of Motivation: It’s natural to experience dips in motivation, especially if you’re not seeing immediate results. To stay on track, set small, achievable goals that can help you build momentum over time. Finding an exercise buddy can also provide accountability and make your workouts more enjoyable. Consider tracking your progress through a journal or a fitness app, and don’t forget to celebrate small victories along the way—whether it’s reaching a step goal or completing a new exercise.
Time Constraints: Feeling like there’s not enough time in the day to exercise is a common concern. Instead of dedicating a large block of time to exercise, look for ways to incorporate physical activity into your daily routine. For example, do leg lifts while watching TV, take a few minutes to stretch during commercial breaks, or turn household chores like gardening or cleaning into an opportunity to move more. Even small bursts of activity throughout the day can add up.
Fear of Injury: The fear of injury is a significant barrier, but there are ways to exercise safely. Start with low-impact activities that are gentle on your body, and always warm up properly before beginning any exercise. Focus on using proper technique and listen to your body to avoid overexertion. If you’re unsure where to start, consider working with a fitness professional who can guide you in developing a safe and effective exercise routine.
Financial Constraints: Staying active doesn’t have to be expensive. While gym memberships and equipment can add up, there are plenty of budget-friendly options available. Walking is a free and effective form of exercise, and many communities offer public parks, trails, and free outdoor fitness classes. Additionally, there are numerous online resources offering free workout videos tailored for seniors, allowing you to exercise from the comfort of your home.
Social Isolation: For those who may feel isolated, group activities can provide both physical and social benefits. Joining group classes, walking clubs, or online fitness communities can help you connect with others who share similar fitness goals. The social interaction and support from these groups can make exercising more enjoyable and help you stay committed.
Mental Barriers: Sometimes, mental barriers such as self-doubt or the belief that it’s too late to start exercising can hold you back. It’s important to adopt a positive mindset and recognize that every small effort counts. Seek inspiration from stories of older adults who have successfully integrated exercise into their lives, and remind yourself that it’s never too late to start. Approaching physical activity with a sense of curiosity and openness can help you overcome these mental hurdles.
Photo by Emma Simpson