{"id":46702,"date":"2022-10-09T23:59:10","date_gmt":"2022-10-09T23:59:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46702"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"low-impact-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/","title":{"rendered":"Low Impact Exercises For Seniors To Keep Fit And Healthy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#What_Is_Moderate-Intensity_Aerobic_Activity\" >What Is Moderate-Intensity Aerobic Activity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#What_Is_The_Best_Exercise_For_Over_70_Year_Olds\" >What Is The Best Exercise For Over 70 Year Olds?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Staving_Off_Age-Related_Weight_Gain\" >Staving Off Age-Related Weight Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Improving_Balance_And_Coordination\" >Improving Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Reducing_The_Risk_Of_Chronic_Disease\" >Reducing The Risk Of Chronic Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Easing_Aches_And_Pains\" >Easing Aches And Pains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Improving_Mental_Health\" >Improving Mental Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Improving_Bone_Health\" >Improving Bone Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#7_Of_The_Best_Low_Impact_Exercises_For_Seniors_At_Home\" >7 Of The Best Low Impact Exercises For Seniors At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#1_Walking\" >1. Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#2_Tai_Chi\" >2. Tai Chi<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cward_off%E2%80%9D\" >The \u201cward off\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cpush%E2%80%9D\" >The \u201cpush\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Ckick%E2%80%9D\" >The \u201ckick\u201d<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#3_Yoga\" >3. Yoga<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Ccat-cow%E2%80%9D\" >The \u201ccat-cow\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cseated_twist%E2%80%9D\" >The \u201cseated twist\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cseated_forward_bend%E2%80%9D\" >The \u201cseated forward bend\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cseated_side_bend%E2%80%9D\" >The \u201cseated side bend\u201d<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#4_Swimming\" >4. Swimming<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9CJog%E2%80%9D\" >The \u201cJog\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Leg_Lifts\" >Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Arm_Raises\" >Arm Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Wall_Sits\" >Wall Sits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#5_Stretching\" >5. Stretching<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cneck_stretch%E2%80%9D\" >The \u201cneck stretch\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cshoulder_shrug%E2%80%9D\" >The \u201cshoulder shrug\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Carm_cross%E2%80%9D\" >The \u201carm cross\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cchest_opener%E2%80%9D\" >The \u201cchest opener\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cback_scratcher%E2%80%9D\" >The \u201cback scratcher\u201d\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_%E2%80%9Cankle_grab%E2%80%9D\" >The \u201cankle grab\u201d<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#6_Lifting_Weights\" >6. Lifting Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#7_Gardening_And_Other_Light_Yard_Work\" >7. Gardening And Other Light Yard Work<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As we age, certain changes occur in our bodies that can make exercise more difficult and potentially dangerous. Our bones become more brittle, our muscles weaker, and our joints less flexible. However, this doesn\u2019t mean that we have to give up staying active and fit. <\/span><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention (CDC), seniors should get at least 150 minutes of moderate-intensity <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">aerobic activity<\/a> or 75 minutes of vigorous-intensity aerobic activity each week, as well as two days of muscle-strengthening activities (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&amp;text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">But what counts as moderate or vigorous intensity? And what are some safe, low-impact exercises that seniors can do to meet these recommendations? <\/span><span style=\"font-weight: 400;\">Here\u2019s a look at some answers to these questions, as well as some tips on how to get started with a safe and effective exercise routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Moderate-Intensity_Aerobic_Activity\"><\/span><strong>What Is Moderate-Intensity Aerobic Activity?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Moderate-intensity aerobic activity is any activity that causes your heart rate to increase and makes you breathe faster and feel warmer. Examples include walking briskly, riding a bike on level ground, doubles tennis, pushing a lawn mower, or dancing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get an idea of how hard you\u2019re working during moderate-intensity <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">activity<\/a>, the CDC offers this simple test: Can you carry on a conversation while you\u2019re doing the activity, but can\u2019t sing the words to a song? If so, you\u2019re probably working at a moderate intensity.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Exercise_For_Over_70_Year_Olds\"><\/span><strong>What Is The Best Exercise For Over 70 Year Olds?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercises for seniors are low-impact exercises that don\u2019t put too much strain on the joints. In addition, low-impact activities benefit seniors by:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staving_Off_Age-Related_Weight_Gain\"><\/span><strong>Staving Off Age-Related Weight Gain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we age, we tend to lose muscle mass and our metabolism slows, both of which can lead to weight gain. Hormonal changes, such as those that occur during menopause, can also contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4984841\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low-impact activities that increase the heart rate and get us moving can help offset these age-related changes and keep our weight under control.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Balance_And_Coordination\"><\/span><strong>Improving Balance And Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Becoming frail and unsteady on our feet is a common fear as we age. Regular exercise improves balance and coordination in a few different ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, it helps maintain muscle strength and joint flexibility, both of which are necessary for good balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6873344\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, it helps seniors become more aware of their bodies and how it moves in space. This can help them avoid falls and injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also allows them to participate in the simple, everyday activities that we often take for granted, such as getting in and out of a car or climbing stairs.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-intensity-steady-state\/\"><i>Low Intensity Steady State Cardio: Yay Or Nay?<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reducing_The_Risk_Of_Chronic_Disease\"><\/span><strong>Reducing The Risk Of Chronic Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the CDC, about two-thirds of Americans aged 65 and over have at least one chronic disease, such as heart disease, stroke, cancer, or diabetes (<\/span><a href=\"https:\/\/www.cdc.gov\/pcd\/issues\/2020\/20_0130.htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise can help reduce the risk of developing these conditions, as well as improve seniors\u2019 overall health and quality of life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, research has shown that exercise can lower blood pressure and cholesterol levels, improve insulin sensitivity, and reduce inflammation (<\/span><a href=\"https:\/\/www.cdc.gov\/chronicdisease\/resources\/infographic\/physical-activity.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Easing_Aches_And_Pains\"><\/span><strong>Easing Aches And Pains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Natural wear and tear on our bodies can cause aches and pains, especially as we age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise releases endorphins, which are hormones that block pain signals from the brain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6091217\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In addition, regular exercise helps maintain muscle strength and joint flexibility, both of which can help reduce pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Mental_Health\"><\/span><strong>Improving Mental Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise isn\u2019t just good for the body, it\u2019s also good for the mind. Low-impact activities can help improve mood, reduce stress and anxiety, and increase energy levels. Exercise has even been shown to improve cognitive function and delay the onset of dementia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Bone_Health\"><\/span><strong>Improving Bone Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we age, we start to lose bone density, which can lead to osteoporosis. Regular exercise can help prevent this by stimulating the growth of new bone cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6179512\/#:~:text=The%20American%20College%20of%20Sports,preserve%20bone%20health%20during%20adulthood.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Weight-bearing activities, such as walking, are especially beneficial for bone health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1024x576.jpg\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Of_The_Best_Low_Impact_Exercises_For_Seniors_At_Home\"><\/span><strong>7 Of The Best Low Impact Exercises For Seniors At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to choosing safe <a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">exercises<\/a> for seniors, there are a few things to keep in mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, as we age, we\u2019re more likely to have chronic health conditions or injuries that can make certain types of activities unsafe (<\/span><a href=\"https:\/\/www.cdc.gov\/pcd\/issues\/2020\/20_0130.htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Second, seniors are also more likely to have balance issues or other problems that can make high-impact activities risky.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons, it\u2019s important to choose low-impact exercises that are safe and easy on the joints. Here are 10 of the best exercises for seniors:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Walking\"><\/span><strong>1. Walking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the simplest and most effective exercises you can do at any age, walking is a great way to get your heart pumping and your muscles moving. For seniors, a moderate pace is best to avoid falls or injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want to choose a route that is free of obstacles and has an even surface. Avoid hills or areas with a lot of traffic. Start with 10-15 minutes and work your way up to 30 minutes or more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gearing up for a walk with the proper footwear is also important. Look for shoes with good arch support and a cushioned sole to absorb impact. Depending on the weather, you may also want to invest in a good sunscreen, sun hat, and sunglasses.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Tai_Chi\"><\/span><strong>2. Tai Chi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tai chi is a slow, gentle form of martial arts that originated in China. It involves a series of slow, fluid movements that are designed to improve balance and increase <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">flexibility<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The beauty of tai chi is that it can be done anywhere \u2013 indoors or out. There is no equipment required, and it can be done at your own pace. Tai chi is also a great way to meet new friends and get some fresh air.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For seniors, there are many benefits of tai chi. Studies have shown that it can help improve balance and reduce the risk of falls. It has also been shown to help ease pain, improve sleep quality, and reduce stress levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some basic tai chi moves include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cward_off%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cward off\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms to shoulder height, elbows bent, and palms facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push your hands out in front of you, keeping your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cpush%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cpush\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms to shoulder height, elbows bent, and palms facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push your hands out in front of you, keeping your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Ckick%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201ckick\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right leg, knee bent, and foot pointing behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly kick your leg out in front of you, keeping your heel close to your glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\"><i>Is Walking Cardio? Here\u2019s What Experts Say<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32241 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540-1024x576.png\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4540.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Yoga\"><\/span><strong>3. Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga is a mind-body practice that originated in India. It involves a series of postures and breathing exercises that are designed to improve flexibility, strength, and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga is a great exercise for seniors because it can be done at any <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">fitness level<\/a>. There are many different types of yoga, so you can find a class that is right for your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sofa yoga is a variation of yoga that is specifically designed for seniors. It includes a series of gentle movements that can be done while seated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The support of the sofa helps to reduce the risk of falls and makes the more complex poses accessible. The result is one of the best low impact chair exercises for seniors!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some basic sofa yoga moves include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Ccat-cow%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201ccat-cow\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the edge of the sofa, with your feet flat on the ground and your hands on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up at the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and look down at your lap.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement 10 times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cseated_twist%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cseated twist\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the edge of the sofa, with your feet flat on the ground and your hands on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your left hand up and over to the right side of the sofa.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, twist your torso to the right and look over your right shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 breaths before returning to the starting position. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cseated_forward_bend%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cseated forward bend\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the edge of the sofa, with your feet flat on the ground and your hands on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your arms up overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, hinge at the hips and fold forward, keeping your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms out in front of you and let them dangle toward the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 breaths before returning to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cseated_side_bend%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cseated side bend\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the edge of the sofa, with your feet flat on the ground and your hands on your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your right arm up overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, hinge at the hips and reach your right hand down toward the floor on the left side of the sofa.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5-10 breaths before returning to the starting position. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32186 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1024x576.png\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4480.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Swimming\"><\/span><strong>4. Swimming<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Swimming is an ideal exercise for seniors because it\u2019s <a href=\"https:\/\/betterme.world\/articles\/cardiovascular-endurance-exercises\/\">easy<\/a> on the joints and provides a great workout. It\u2019s also a great way to stay cool in the summer heat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t know how to swim, there are many classes available for beginners. Or, you can start with some basic pool exercises and build up your confidence in the water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water aerobics for seniors is a great way to get started. These classes are usually held in shallow water and involve a series of low-impact movements. They\u2019re a great way to get your heart rate up without putting too much strain on your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some water aerobics exercises for seniors include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9CJog%E2%80%9D\"><\/span><strong>The \u201cJog\u201d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in waist-deep water with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your knees up high and pump your arms as you would if you were jogging on dry land.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Leg_Lifts\"><\/span><strong>Leg Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in waist-deep water with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg up in front of you and hold it for a few seconds before lowering it back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Arm_Raises\"><\/span><strong>Arm Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in waist-deep water with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms out to the sides and up overhead, then back down again.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Wall_Sits\"><\/span><strong>Wall Sits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your back against a pool wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself down into a sitting position, keeping your feet shoulder-width apart and your knees bent at 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><strong>Bicep Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding a pool noodle in both hands, with your arms straight out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms still, bend your elbows and curl the noodle up toward your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down and repeat. Do this for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Stretching\"><\/span><strong>5. Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching is important for seniors because it helps to improve flexibility and range of motion. This, in turn can help to prevent falls and injuries. The National Institute on Aging (NIA) recommends doing some form of flexibility exercise every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Target the muscles in the neck, shoulders, upper arms, upper body, chest, back, ankles, legs, hips and calves. These might sound like a lot of muscles, but there are many easy stretches that target all of them.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"low impact exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Using a chair for support, try some of these simple <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-after-cardio\/\">stretches<\/a>:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cneck_stretch%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cneck stretch\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly turn your head to the right, then to the left.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold each stretch for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cshoulder_shrug%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cshoulder shrug\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrug your shoulders up toward your ears, then release them back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Carm_cross%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201carm cross\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right arm up and across your body, reaching toward the left side of the chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left hand to hold onto your right arm and deepen the stretch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cchest_opener%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cchest opener\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands behind you and straighten your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your chest forward and hold for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cback_scratcher%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cback scratcher\u201d\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right arm up and over your head, then reach down toward the middle of your back with your fingertips open wide.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left hand to help guide the right hand down your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"The_%E2%80%9Cankle_grab%E2%80%9D\"><\/span><span style=\"font-weight: 400;\">The \u201cankle grab\u201d<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up tall in a chair with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach down and grab your right ankle with your right hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your foot up toward your body until you feel a stretch in your calf muscle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Lifting_Weights\"><\/span><strong>6. Lifting Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting weights is a great way for seniors to stay strong and independent. It can help to improve bone density, increase muscle mass and reduce the risk of injuries. The NIA recommends doing some form of strength-training exercise two or more days per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different ways to lift weights, but seniors should start with lighter weights and gradually increase the amount as they get stronger. They can also try using resistance bands or their own body weight for resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Short, moderate-intensity workouts are best for seniors, so they should aim for 15 to 20 repetitions of each exercise and rest for 30 to 60 seconds in between sets. A total of 30 minutes of strength-training is ideal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Splitting the workout based on muscle groups is also a good idea. For example, on Mondays and Thursdays, seniors can focus on the upper body, and on Tuesdays and Fridays, they can focus on the lower body. Wednesdays can be dedicated to core exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Gardening_And_Other_Light_Yard_Work\"><\/span><strong>7. Gardening And Other Light Yard Work<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gardening and other light yard work are excellent exercises for seniors. They provide a great way to get some fresh air and sunshine while also getting the heart rate up and burning some calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of light yard work that seniors can do include: raking leaves, pulling weeds, planting flowers, watering plants and mowing the lawn. All of these activities can help to improve strength, flexibility and balance.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise is important for seniors, as it can help to improve strength, balance and overall health. There are many different types of exercises that seniors can do, but some of the best include walking, swimming, Tai Chi and light yard work. Seniors should talk to their doctor before starting any new exercise program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Impact_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>As we age, certain changes occur in our bodies that can make exercise more difficult and potentially dangerous. Our bones become more brittle, our muscles weaker, and our joints less flexible. However, this doesn\u2019t mean that we have to give up staying active and fit. According to the Centers for Disease Control and Prevention (CDC), [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46729,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-46702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low Impact Exercises For Seniors To Keep Fit And Healthy - BetterMe<\/title>\n<meta name=\"description\" content=\"Exercise is important for seniors, as it can help to improve strength, balance and overall health. Here are 7 of the best \u2605 LOW IMPACT EXERCISES FOR SENIORS \u27a4 to stay fit and healthy.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low Impact Exercises For Seniors To Keep Fit And Healthy\" \/>\n<meta property=\"og:description\" content=\"Exercise is important for seniors, as it can help to improve strength, balance and overall health. Here are 7 of the best \u2605 LOW IMPACT EXERCISES FOR SENIORS \u27a4 to stay fit and healthy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1931042003-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1747\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Low Impact Exercises For Seniors To Keep Fit And Healthy\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/\"},\"wordCount\":2687,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1931042003-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As we age, certain changes occur in our bodies that can make exercise more difficult and potentially dangerous. Our bones become more brittle, our muscles weaker, and our joints less flexible. However, this doesn\u2019t mean that we have to give up staying active and fit. <\/span><span style=\\\"font-weight: 400;\\\">According to the Centers for Disease Control and Prevention (CDC), seniors should get at least 150 minutes of moderate-intensity <a href=\\\"https:\/\/betterme.world\/articles\/fun-cardio\/\\\">aerobic activity<\/a> or 75 minutes of vigorous-intensity aerobic activity each week, as well as two days of muscle-strengthening activities (<\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&amp;text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">But what counts as moderate or vigorous intensity? And what are some safe, low-impact exercises that seniors can do to meet these recommendations? <\/span><span style=\\\"font-weight: 400;\\\">Here\u2019s a look at some answers to these questions, as well as some tips on how to get started with a safe and effective exercise routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Moderate-Intensity Aerobic Activity?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Moderate-intensity aerobic activity is any activity that causes your heart rate to increase and makes you breathe faster and feel warmer. Examples include walking briskly, riding a bike on level ground, doubles tennis, pushing a lawn mower, or dancing.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To get an idea of how hard you\u2019re working during moderate-intensity <a href=\\\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\\\">activity<\/a>, the CDC offers this simple test: Can you carry on a conversation wh ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/\",\"name\":\"Low Impact Exercises For Seniors To Keep Fit And Healthy - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1931042003-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Exercise is important for seniors, as it can help to improve strength, balance and overall health. 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Here are 7 of the best \u2605 LOW IMPACT EXERCISES FOR SENIORS \u27a4 to stay fit and healthy.","og_url":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1747,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1931042003-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Low Impact Exercises For Seniors To Keep Fit And Healthy","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/"},"wordCount":2687,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/low-impact-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1931042003-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As we age, certain changes occur in our bodies that can make exercise more difficult and potentially dangerous. Our bones become more brittle, our muscles weaker, and our joints less flexible. However, this doesn\u2019t mean that we have to give up staying active and fit. <\/span><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention (CDC), seniors should get at least 150 minutes of moderate-intensity <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">aerobic activity<\/a> or 75 minutes of vigorous-intensity aerobic activity each week, as well as two days of muscle-strengthening activities (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&amp;text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">But what counts as moderate or vigorous intensity? And what are some safe, low-impact exercises that seniors can do to meet these recommendations? <\/span><span style=\"font-weight: 400;\">Here\u2019s a look at some answers to these questions, as well as some tips on how to get started with a safe and effective exercise routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Moderate-Intensity Aerobic Activity?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Moderate-intensity aerobic activity is any activity that causes your heart rate to increase and makes you breathe faster and feel warmer. 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