Low Impact Exercises for Women Over 55

Once you hit your 40s and move into your 50s, the natural process of aging means that it can be harder to get in and stay in shape because muscle and bone mass start to decline. However, as inevitable as this decline is, it can be slowed to a crawl by doing some regular exercise. If age-related joint problems such as arthritic knees and hips become a problem, this may mean making the switch from high-impact activities such as running to low-impact activities.

  1. Walking

    • Walking is one of the most underrated but beneficial and accessible forms of exercise you can perform. You need no special equipment, can walk just about anywhere and, as a weight-bearing activity, walking is good for not just your heart and lungs but also your muscles and joints. To get the most from walking, stride out briskly and with purpose so that you feel slightly out of breath. Use your arms so they also get a workout. Try to clock up to 30 minutes of walking a day. Walk alone or walk with friends, a walking club or a dog. Add a back pack with stuff inside for a more challenging workout.

    Low-Impact Aerobics Classes

    • Aerobics classes are a fun and sociable way to get fit and low-impact classes are ideal for older exercisers. As you have one foot firmly rooted to the ground at all times, there are no jarring impacts that might otherwise hurt your ankles, knees or hips. Set to music and led by a qualified instructor, low-impact aerobic classes are choreographed to give you an effective and varied workout. This type of class is ideal if you enjoy dancing, but it may not be ideal if you dislike loud music or have two left feet!

    Swimming

    • Swimming is not just a low-impact activity, it's a no impact activity. As the water supports your body weight, your skeletal system is completely unloaded, which means that swimming is very bone and joint-friendly. Not only does it provide an effective cardio workout, swimming also helps strengthens bones. If you cannot swim, deep water running and aqua aerobics offer similar benefits; however, being able to swim is a useful life skill that can be learned at almost any age.

    Weight Training

    • Weight training is not the same as bodybuilding or weightlifting. Bodybuilding is all about trying to increase muscle size whereas weightlifting is a competitive sport. Weight training is a system of exercise designed to make your muscles and joints stronger and healthier instead of simply looking better or more developed for sport. Weight training is completely non-impact and exercises can be selected according to your experience and fitness levels. The amount of weight lifted and the number of repetitions performed can also be adjusted so your workout is effective but not excessively demanding. Some weight training exercises, such as squats, lunges, deadlifts and bent over rows, can be tricky to master, so seek advice from a personal trainer or gym instructor to learn the correct techniques that will make your workouts safe and effective.