17 hours Ago By Pallavi Mehra
Staying fit isn’t just for the young—regular physical activity becomes even more important as we age. For people over 60, exercise helps maintain mobility, independence, and overall well-being. However, intense workouts can strain joints and increase the risk of injury.
That’s why low-impact exercises are recommended for senior citizens—they're gentle on the body but still effective in building strength, balance, flexibility, and cardiovascular health. Why Low-Impact Exercises Matter for Seniors“As we age, the body naturally loses muscle mass, bone density, and flexibility,” explains Dr Chad McCann, a geriatric exercise physiologist. “But movement is essential.
Exercise doesn’t just add years to your life—it adds life to your years.” The World Health Organization (WHO) recommends adults aged 60 and above engage in at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening exercises twice weekly. Low-impact workouts are ideal as they provide health benefits while reducing the risk of falls or injury.
1. WalkingWalking remains one of the most effective and safest forms of physical activity for seniors. Even a 30-minute brisk walk daily can help regulate blood pressure, maintain bone density, and boost mental health.
“It’s the most natural and underrated form of movement. Regular walking helps improve cardiovascular fitness, mood, and balance,” says Dr Janet Franklin, senior wellness expert at Johns Hopkins University. 2.
Chair Exercises for Stability and StrengthChair-based workouts are excellent for people with limited mobility. Simple movements like leg lifts, arm circles, or torso twists done from a seated position can build strength and prevent stiffness. “Chair exercises are a great starting point for older adults.
They support posture and improve circulation while lowering the risk of strain,” shares Dr Franklin. 3. Water Aerobics and SwimmingWater-based exercises reduce joint impact while providing natural resistance.
Activities like aqua jogging or swimming are known to ease joint pain and improve cardiovascular endurance. A 2021 study in the Journal of Aging and Physical Activity showed that seniors participating in water aerobics saw improvements in balance, flexibility, and mood. 4.
Tai ChiTai Chi is a gentle form of martial arts that combines slow movements with deep breathing. It enhances coordination, reduces stress, and is shown to significantly decrease the risk of falls in older adults. “Tai Chi is often called ‘meditation in motion.
’ It strengthens both the mind and the musculoskeletal system,” explains Dr. Peter Wayne, Associate Professor of Medicine at Harvard Medical School. 5.
YogaYoga improves flexibility, muscle tone, and mental clarity. Poses can be adapted to suit all levels, using props like cushions or blocks for support. “Yoga reduces anxiety, improves sleep, and helps seniors maintain independence,” adds Dr Wayne.
6. Stationary CyclingCycling on a stationary bike offers a cardio workout without pressuring the joints. It's a great indoor option, especially in colder climates or during rainy days.
7. Resistance Band WorkoutsUsing resistance bands can improve strength, coordination, and balance. They’re portable, affordable, and ideal for home workouts.
Tips for Exercising Safely After 60Before starting a new routine, it’s essential to check with a healthcare provider, especially if you have conditions like osteoporosis, arthritis, or diabetes. Keep these tips in mind: Always warm up and cool down. Hydrate before, during, and after exercising.
Use supportive footwear and proper equipment. Stop exercising immediately if you feel dizzy, breathless, or experience pain. “Low impact doesn’t mean low results,” explains Dr Chad McCann.
“With consistency and care, older adults can maintain a high quality of life well into their senior years.” Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world..
