For seniors, maintaining an active, independent lifestyle is essential for overall health and well-being.
However, high-impact exercises can be challenging and may increase the risk of injury.
Keep reading to learn all about my top 10 low-impact exercises for seniors.
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And when you’re finished, don’t miss out onThe 10 Best Functional Strength Exercises for Beginners.
Seated Leg Extensions
This roundup of low-impact exercises for seniors kicks off with the seated leg extension.
Seated leg extensions are an excellent way to strengthen the quadriceps muscles without putting stress on the knees.
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Slowly lower your leg back to the starting position.
Repeat with the other leg.
Aim for two to three sets of 10 to 15 repetitions on each leg.
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Stand with your feet shoulder-width apart, and extend your arms out to the sides at shoulder height.
Begin making small circles with your arms, gradually increasing the size of the circles.
After 10 to 15 seconds, reverse the direction of the circles.
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Continue for one to two minutes, focusing on maintaining good posture and breathing rhythm.
Stand with your feet hip-width apart and hands resting on a chair or countertop for support if needed.
Rise onto the balls of your feet, lifting your heels as high as possible.
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Hold the top position for a moment, then slowly lower your heels back to the ground.
Repeat for two to three sets of 10 to 15 repetitions, focusing on controlled movements.
Lifting Weights: Which Is More Effective for Building Muscle?
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Sit comfortably on a chair with your back straight and your feet flat on the floor.
Lift one knee toward your chest while keeping the other foot planted on the floor.
Lower your lifted leg back to the floor, and repeat with the other leg.
Continue alternating legs in a marching motion for one to two minutes, maintaining a steady pace.
Stand upright with your feet hip-width apart and hands resting on a chair or countertop for support if needed.
Lift one leg out to the side as far as comfortable, keeping your toes facing forward.
Hold the top position for a moment, then slowly lower your leg back to the starting position.
Repeat on the other side.
Aim for two to three sets of 10 to 15 repetitions on each leg.
Lean forward, and bend your elbows to lower your chest toward the wall.
Push through your palms to straighten your arms and return to the starting position.
Sit comfortably on a chair with the resistance band looped around your feet.
Hold the ends of the resistance band in each hand, palms facing each other.
Pull the band toward your body, bending your elbows and squeezing your shoulder blades together.
Slowly release and return to the starting position.
Aim for two to three sets of 10 to 15 repetitions, focusing on smooth, controlled movements.
you’re able to do this exercise one of two ways.
Place a small exercise ball or rolled-up towel between your knees for added resistance.
Extend your legs until they’re straight, then slowly bend your knees to return to the starting position.
Complete two to three sets of 10 to 15 repetitions, focusing on controlled movements and breathing rhythm.
The other way calls for you to use a resistance band.
Lift your leg, and extend it, pressing it away from your body.
Bring it back in, and repeat.
Hold a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead until your arms are fully extended, then slowly lower them back to shoulder height.
It’s a gentle exercise that improves upper-body flexibility and promotes relaxation.
Stand with your feet shoulder-width apart and knees slightly bent.
Let your arms hang naturally at your sides, palms facing inward.
Begin swinging your arms gently back and forth in a relaxed, flowing motion.
Focus on deep, diaphragmatic breathing and allowing tension to release from your shoulders and arms.
Continue for one to two minutes, gradually increasing the range of motion as comfortable.
