The Low Impact Exercises That Can Help You Age Healthily
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As we’ve said before, exercise can become a bit more difficult as we age. That’s why low impact exercises are a great way for us to maintain our health.
In fact, the World Health Organisation says that the benefits of exercising for 150 minutes a week, from ages 18-64 are:
lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;
likely to have less risk of a hip or vertebral fracture;
exhibit a higher level of cardiorespiratory and muscular fitness; and
are more likely to achieve weight maintenance, have a healthier body mass and composition
We’ve put together some of the best low impact exercises you can do as you age.
Yoga
Yoga is a great low impact exercise. The fact that there are many different levels of capability means you’ll never feel out of your depth. Yoga is great for your flexibility - as we age we may become more prone to falls, yoga can help with balance as well as building muscle strength. HuffPost reports that “gentle yoga practice is not only safe for those with osteoporosis, but it can also be effective in preventing and slowing bone density loss.” Yoga is also great for your mental health, as it encourages inner peace and tranquillity. Check out some low impact yoga poses here.
Water Aerobics
Water aerobics is a great low impact exercise technique which involves, you guessed it, working out in water. Water is 800 times more dense than air. According to the Mayo Clinic this means “you can build muscle strength as you move through water.” Some of the benefits involve helping with chronic illness maintenance and joint problems. “Research has shown that joint-friendly aquatic exercise can improve physical functioning in adults over 50.” (Mayo Clinic)
Most public swimming pools hold water aerobics classes so it’s definitely something to look into if you are looking for a way to stay healthy as you age.
Tai Chi
Tai Chi Ireland describes Tai Chi as “a powerful series of interconnected flowing martial techniques which originated in China that have significant and long-lasting benefits for the body and mind.” Tai Chi is recommended for stress relief, and it’s slow, low impact movements means it’s great for our bodies as we age. There are so many great benefits to Tai Chi. The Mayo Clinic list some of these benefits as:
Improved aerobic capacity
Increased energy and stamina
Improved flexibility, balance and agility
Improved muscle strength and definition
Tai Chi may concentrate on slow, thoughtful movements but over time it will help build up muscle strength, flexibility and balance. Harvard Health says Tai Chi, when practised regularly, is comparable to resistance training and brisk walking.
Please note, as you age, it is important to always consult a medical professional before undertaking any new exercise routine.