20 Minute Low-Impact Cardio Workout For Seniors
Posted on February 05 2021
ave simple acts of pulling up your socks or reaching for something high up which once used to be like the snap of a finger (which you did effortlessly) gotten miserable as you aged? As you age, the amount of your physical activity reduces and your tight and sore muscles make it difficult to push yourself do things that were once simple and easy.
Don’t lose heart! We have had requests for an easy to do home workout advice for seniors, and today I’ll be taking you through an easy to follow low impact workouts designed exclusively for seniors to be done right at the comfort of your home.
As prior advice, please seek a healthcare or fitness professional should you have any issues concerning your knees or health before trying these exercises.
How Do Seniors Benefit From Low Impact Exercises
Improved heart rate and blood pressure
Revved up metabolism
Increased production of endorphins, which can elevate mood
Deliberately delaying the effects of aging like cognitive decline
Enhanced sleep quality
Managing a healthy weight
Improved muscle mass and bone density
Improving the overall quality of living
Seniors face the loss of muscle mass which can impair balance and mobility. Adding low impact physical activity into your daily routine is vital for strengthening of muscles, improved flexibility and improved health benefits.
1. ARM RAISES
Stand straight, lift your arms from the hips overhead, inhale, put arms down and repeat.
This simple but effective exercise can be performed either standing or sitting on a chair.
Benefits: The simple arm raises help to improve circulation, open up your tight shoulders, strengthen weak shoulders and arms, can help avoid lower back pain and increase the flexibility of arms.
2. HEAD TURNS
Stand straight with your back straight and your shoulders relaxed, turn your head slowly to the left side until you feel a slight stretch and turn back to the centre. Now turn to the right and back to the centre. Perform this series of repetitions keeping your breathing normal.
Benefits: The head turns help decrease tightness in the neck and increase mobility in the neck. This is great for loosening neck muscles, relax neck and shoulders.
3. YOGA (SUKHASANA)
The Sukhasana (the easy sitting pose) yoga exercise is done by sitting cross-legged, keeping the spine erect and concentrating on breathing.
Those having trouble sitting down or crossing legs can perform this by standing or sitting on a chair.
Benefits: Sukhasana helps draw you deep inside, leading you to a meditative state, induces calmness of mind, improves circulation in your hips, legs, spine and improves sleep.
4. LIFTING WEIGHTS
Weight lifting shouldn’t mean a strenuous activity. Pick dumbbell of appropriate weight to suit your capacity. Hold dumbbells in each hand, lift them straight up to touch your chest and lower them slowly and steadily.
Benefits: Helps maintain muscle mass and muscle size, can strengthen bone mass, reduce the chance of fractures.
5. STATIONARY RUNNING
Stationary running/jogging on a treadmill at low speed or without equipment can be performed to avoid the risk of falling or getting injured outside.
Benefits: Stationary running helps your manage weight, prevents muscle loss, offers benefits of musculoskeletal and cardio health.