The Best Quick Low Impact Workout For Seniors

The other day I sent out an email to my awesome readers and asked them to respond with any questions or concerns they would love for me to address… 

The response was wonderful and totally made my day! 

I LOVE hearing from my readers! The one concern that so many brought to my attention was a need for a low-impact workout for seniors. I hate even using that word because I honestly believe you are only as old as you feel! And age is just a number! :)} 

So lovely readers – This one is for you, a ROCK star low impact workout for seniors! You may complete this exercise regimen at home or your local gym. As a personal trainer, I designed this workout to help tone muscles and be easy on joints to mitigate the risk of injury.

**Legalese: Please consult with a physician before beginning any new exercise program.

This strength training workout will work your entire body. So grab a pair of light weights and a chair, and let’s get to it!

Do as many circuits as you are able. Remember to listen to your body! If you can only do each circuit one time through, that’s a great place to START. You can always add one more rounds as you become stronger. Please remember to practice good form and remember “slow and controlled.” This workout is NOT a race. We are using natural resistance to improve muscle tone and build strength.

This low impact workout for seniors is appropriate for people of all ages and fitness levels.

Special Equipment Needed:

• Light Weights (3-5lbs)
• Chair
• Towel
• Water

Circuit #1 of My Low Impact Workout For Seniors { Repeat 3 Times} Rest 60-90 Seconds before restarting circuit

Chair Dips (Tricep Dips) 

1. Start Position: Start with your arms resting on the chair fully ended. And your bottom close to the chair knees bent.
2. Next: Slowly lower your arms down to a 90-degree angle, then slowly bring your arms back up to starting position.
3. Number of Reps: Aim for 10-15 Repetitions.

Calf Raises

1. Start Position: Start with your arms resting on the back of the chair and use the balls of your feet to push up into a “tiptoe” position; squeeze your calf muscles at the top.
2. Next: Slowly lower your feet back down to the starting position.
3. Number of Reps: Aim for 10-20 Repetitions.

Knee Ins

1. Start Position:  From a seated position, bring your knees up
2. Next: Slowing over your knees out and back in. This movement targets your core muscles.
3. Number of Reps: Aim for 10-20 Repetitions.

Low Impact Movements Circuit #2 { Repeat 3 Times} Rest 60-90 Seconds before restarting circuit

Overhead Press

1. Start Position: From a seated position, start with your arms above your head, forming a wide U; think “touch down” if you need a mental image of arm placement.
2. Next: Raise arms above your head until the weights touch at the top. Please only move as our range of motion allows.
3. Number of Reps: Aim for 10-20 Repetitions.

Squats

1. Start Position: Start in a standing position with your heels firmly planted on the ground.
2. Next: Lower your body down, like you’re sitting in a chair, then bring yourself back up to standing, squeezing your bum cheeks at the top! If your balance is a concern, feel free to hold onto a chair.
3. Number of Reps: Aim for 10-20 Repetitions.

Balance HOLD

1. Start Position: From a standing position put your tuck your left leg up to your inner right thigh
2. Next: Hold “Tree Pose” for up to sixty seconds keeping your back straight and keeping your core in tight. This exercise is a great way to improve your core strength which will help with balance. Repeat on the opposite side.
3. Number of Reps: Aim for up to a 60-second hold per side. Feel free to use a chair to help maintain balance.

Senior Awesomeness- Circuit #3 { Repeat 3 Times} – Rest 60-90 Seconds before restarting circuit

Seated Bicep Curls

1. Start Position: In a seated position, lower your arm down to your side.
2. Next: Bring your arm back up to a curl, focus on squeezing your bicep muscle. Alternate between your right arm and your left arm. 1-1 =1 rep
3. Number of Reps: Aim for 10-20 Repetitions.

Leg Raises

1. Start Position:  With your arms holding the back of the chair for balance and your feet hip-width apart
2. Next: Slowly raise your right leg as high as possible, then slowly lower back down, then repeat the movement on your left leg.
3. Number of Reps: Aim for 10-20 Repetitions.

10 Seated Punches 

1. Start Position:  Seated position on the chair with your back straight
2. Next: Punch your arm out and draw it back in! With the weight in your right hand and your left hand, pretend you’re punching the wall in front of you, keeping your arms level. This exercise is a great stress reliever and fantastic for strong shoulders!
3. Number of Reps: Aim for 10-20 Repetitions.

So there you have it! A fantastic low impact workout for seniors to help you strengthen and tone and improve balance! And let me just add this! I am so dang proud of you – for taking the time to improve your health and fitness! – If you’re here, then you are amazing, and I love you! Keep staying strong and fit! Here are just a few of the myriad health benefits of staying active as you age.

Benefits of Exercise: Staying Fit and Healthy into your older years has numerous health benefits

• Improves overall heart health
• Lowers risk of heart disease
• Lowers risk of many health problems and chronic conditions
• Helps lower blood pressure
• Improves overall muscle strength
• Helps maintain a healthy weight
• Lowers risk of diabetes
• Improves Mental Health

*Source

“We don’t stop playing because we grow old; we grow old because we stop playing.” -George Bernard Shaw.

Make daily movement a part of your healthy lifestyle. Remember to mix things up! Keep things fun and interesting.

Here are a few more ideas to add to your low-impact exercise routine:

• Use Resistance Bands
• Go for a Brisk Walk – 30-60 minutes daily can make a huge difference.
• Hit the swimming pool and try a water aerobics class at your local fitness center. The buoyancy of the water is excellent if you suffer from joint pain or have limited mobility.
• Try indoor cycling on a recumbent bike
• An elliptical machine is a great option as well

Stay Active and Much Love,

Andie