Low-impact exercises are great for seniors with injuries, joint problems or other physical conditions aggravated by high-impact exercise. Moderate exercise can extend life expectancy and reduce health hazards, according to the American Council on Exercise. Various forms of low-impact exercise for seniors can raise the heart rate and safely provide aerobic fitness as part of a regular exercise program. Regular exercise increases mobility, helping to maintain personal independence.
Dancing
Dancing gets the heart pumping and burns more calories than walking. Dancing is fun, can be done to any style music, and is a good brain exercise. Low-impact dance videos can be practiced at home or at a local community center, senior center or one of the many health clubs. The advantage to dancing is that it is easier to stick with because of the enjoyment factor. Dancing is associated with a lower risk of dementia, according to a June 2003 study on Leisure Activities and the Risk of Dementia in the Elderly in “The New England Journal of Medicine.” Some people with Alzheimer’s disease remember old memories when they dance to familiar music. Any type of dancing, from ballroom to jazz or pop music, is a great way to get into shape.
Walking
Walking is probably the most popular low-impact exercise. It is easy to do, doesn’t take any special equipment, is easy on the joints and is something most seniors can do easily. Walking speeds can be varied to increase cardiovascular exercise benefits.Seniors who walk have lower blood pressure, more muscle strength and greater exercise capacity. Walking helps seniors stay active and improves their quality of life. “Regular walking nearly halves elderly disability risk,” according to the July 22, 2008, issue of Science Daily.
Yoga
Falling is a concern for seniors. A study on “Frailty and Injuries: Cooperative Studies of Intervention Techniques (FICSIT)” reported in the July/August 2002 issue of “Geriatric Times” concluded that physical exercise reduces the risk of falls in the elderly. Exercises that use balance movements such as yoga and tai chi had significant impact on lowering the risk of falls. Hatha yoga uses poses to strengthen muscles and improve balance. Hatha yoga is a zero-impact exercise that seniors can do easily. Yoga also increases flexibility.
