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As time passes, our joints and cartilage become more delicate. However, with proper nutrition and exercise we can help slow this process.
One of the most effective ways of doing so is through low impact workouts. Low impact workouts will be much easier on your joints and are much less strenuous but still provide excellent results. If you’re looking for low impact workouts for the elderly we have the best all right here, so let’s hop right in!
Maintaining a strong and flexible core is essential no matter how old you are. However, as we age this becomes crucial to our mobility and quality of life. Having a strong core will keep our spine properly aligned which will give us better posture.
Not only that, but it will help us keep our balance while walking, going up the stairs, and doing everyday tasks. While all exercise engages the core somewhat, to maximize results we need to focus specifically on this area of the body.
If you already have a good grasp on balance, then you may want something fun and challenging. A balance board is a great tool to exercise muscles you wouldn’t normally train. Balance and wobble boards can be used by standing on them, or placing your hands on them and doing planks or other exercises.
Workout: Try placing your hands on either side of the board, grasping it firmly as you perform a plank. Do this for 30 seconds for 3 sets.
Exercise balls are wonderful for ab and general core work. They are soft against the body, and can serve to help destabilize to improve balance and strength, as well as stretching.
Workout: 3 sets of 15 crunches on the exercise ball. You’ll want to do these very slow and controlled so the ball stays under you.
Weightlifting and resistance exercise is crucial to maintaining or forming solid muscle tone and strength. We lose our strength surprisingly quickly if we don’t actively work our muscles, and weightlifting is one of the most affective ways to boost our power.
Many people out there get intimidated when they’re presented with dumbbell workouts. Rest assured, these are for much more than Mr. Olympia contenders. Adjustable dumbbells are incredibly versatile pieces of equipment that are perfect if you’re a beginner or don’t yet have a lot of strength.
What’s wonderful about adjustable dumbbells is that you can start out at a lighter weight until you feel comfortable with your form and the entire movement of the exercise and move up as you gain strength and confidence.
Workout: Start at a weight you can do at least 15 bicep curls with. Now, try doing 3 sets of 20 reps, counting to 3 on the eccentric and concentric part of the exercise.
Workout #2: Start at the lightest weight. Perform 3 sets of 20 tricep extensions, 3 on each side, totaling to 6 sets. Try to keep abs flexed as you do so.
If you don’t feel ready to move up to dumbbells, there’s no need to worry. An excellent alternative is to use resistance bands. There’s no risk of accidentally dropping them on your toes or stubbing your toe on them either. They’re known to be excellent tools for rehabbing too, so you can rest assured you’re safe here.
Cardio exercise is just as important as resistance exercise. They have different essential functions and benefits, though they do cross over into the other’s territory. Cardiovascular workouts work to get the blood pumping, strengthening the heart (remember it’s a muscle too), the lungs, and helping with circulation.
These are all benefits most of us could do well with, though some people feel limited or like they don’t know what they should do for cardio. Let’s take a look at some feasible prospects:
These can also work as strength-building machines. Pedal exercisers can be used by the hands or feet – whatever you’d like to work out first. The pedals come with little indents so you can securely and comfortably grasp them, rowing them around. Place the machine on a table or desk, and this is easy to do, strengthening your back, shoulders and arms.
Alternatively, you can place them on the ground, sit on the couch or in a chair, and place your feet on the pedals. They come with straps to keep your feet steady, eliminating the risk of them sliding all over the place.
Workout: Whether you’d like to use it with your upper or lower body, try solid state cardio for 25 minutes. You can go at a pace that feels comfortable to you, but also works up a little sweat. As your fitness level improves, you can work on intervals.
Elliptical machines are the ultimate low-impact form of cardio, along with swimming. However, not everyone is able to get to a swimming pool or are even able to swim. I think we can all agree that ellipticals are much more convenient for most.
Much like swimming, working out on the elliptical offers a full-body workout. As most come with moving handlebars, you’re able to push and pull, which will strengthen the shoulders, arms, chest, and back. When you use the handlebars, you’re also twisting your body which helps increase mobility and engage the abs.
Workout: Depending on your current physical fitness level, you can go anywhere from 30 to 45 minutes. Try steady-state cardio first to elevate your heart rate slightly and burn some calories, but not so much that you’re huffing and puffing.
There isn’t a one-size-fits-all workout routine for all elderly people as everyone has their own preferences, limitations, and available space to use for working out. However, it’s recommended to perform resistance exercise and cardio exercise at least 3-5 times per week. Remember to start out slow and work at your own pace. We hope that our guide has been able to help you and that you now have solid ideas for your next workout routines in mind. Thanks for tuning in and we’ll see you again soon!