As we age, it's important to maintain an active lifestyle to improve balance, maintain muscle strength and stay healthy. Bodyweight strength training is a great way to achieve these goals, and can be done with low impact exercises to reduce the risk of injury and joint discomfort. Here are three of the best low impact bodyweight exercises older adults can do to stay active and healthy which can be done at home, outdoors or at the gym.
Squats
Squats are a great exercise for older adults that can be done with low impact. They help strengthen the muscles in the legs and hips, which can improve balance and prevent falls. To perform a squat, stand with your feet shoulder-width apart, and slowly lower your body as if you were sitting back into a chair. Keep your back straight, and your knees over your ankles. Return to a standing position, and repeat.
Try repeating at a cadence of 10 reps per 60 seconds until your muscles tire.
Wall Push-Ups
Wall push-ups are a modified version of the classic push-up exercise that can be done with low impact. They help strengthen the muscles in the chest, shoulders, and arms. To perform a wall push-up, stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height, and slowly lower your body towards the wall. Push back up to the starting position, and repeat.
Try repeating at a cadence of 10 reps per 60 seconds until your muscles tire. If strength allows try performing the same exercise from the floor!
Body Rows
Body Rows are another great exercise which can be done by older adult with minimal impact on elbows, wrists and shoulders. They help strengthen the arms, posterior shoulder and back which can help improve posture in the upper body. To perform a body row grip hold of a bar (or suspension trainer) then lean back into the starting position. Keeping your body straight, slowly and smoothly pull yourself up towards the bar. The more horizontal your body the harder the exercise.
Try repeating at a cadence of 10 reps per 60 seconds until your muscles tire.
For more information on bodyweight exercises and how to include them in a fully rounded exercise program click on the button below to get my free workout guide. Happy training!