That’s why it’s essential to choose workouts that are gentle on your joints.
So read on for the five best low-impact workouts for fat loss after 50.
Cardio: Wide Side Steps
“Start with your feet together.
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Step out to the side with your left foot, then bring your right foot to meet it.
Repeat on the other side.
Add arm movements to increase intensity,” says MacPherson.
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Perform this movement for 30 seconds before moving on to the next exercise.
Upper-body Strength: Incline Pushups
MacPherson explains, “Stand facing a sturdy table or a bench.
Place your hands on the edge, slightly wider than shoulder-width apart.
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Step your feet back so your body forms a straight line from head to toe.
Bend your elbows to lower your chest to the edge, then push back up.”
Complete 10 to 12 reps.
3.
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“Lower your body until your butt touches the chair, then stand back up.
Keep your weight in your heels and your chest up.”
Do 10 to 15 reps.
4.
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Cardio: Wide Side Steps
Repeat the first exercise of this workout for 30 seconds.
Rest for one minute, then repeat the circuit three to four times.
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Workout #2
1.
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Step back to the center and repeat on the left side.
Keep the movements fluid and avoid jumping," says MacPherson.
Do this exercise for 30 seconds before moving on.
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“Sit or stand with a straight back and engaged core.
Keep one hand stationary and pull down with the other, bringing your elbow toward your rib cage.
Slowly return to the starting position and repeat on the other side.”
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Complete 12 reps on each side.
Lift your right knee toward the ball, lower it, and repeat with the left knee.
Keep your abs tight and move at a controlled pace," explains MacPherson.
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Do 10 reps per leg
4.
Perform for two minutes, then jump into the first exercise.
“Stand perpendicular to the band with your feet hip-width apart.
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Hold the band with both hands in front of your chest.
Press the band straight out in front of you, then slowly bring it back in.
Keep your core tight and resist any rotation.”
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Perform 10 reps per side.
Squeeze your glutes to return to standing," says MacPherson.
Do eight to 10 reps.
4.
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Keep your shoulders back and down, and walk around your room or space.
Switch hands after one set to work both sides of your body evenly."
Perform this movement for one minute per hand, for two minutes total.
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Workout #4
1.
Start with your arms extended, maintaining a straight line with your body.
Lower your chest toward the floor or elevated surface.
Push through the palms to straighten your arms."
Perform three sets of 10 to 15 reps.
2.
Bodyweight Squats
“Stand with your feet shoulder-width apart and toes pointed slightly outward,” Furr instructs.
“Keep your back straight, chest up, and core engaged.
you could extend your arms straight in front of you for balance or keep them relaxed by your sides.
Your back should remain straight at the bottom of the squat, with your chest lifted.”
Do three sets of 15 to 20 reps.
3.
Complete three sets of eight to 12 reps.
4.
Perform three sets of 12 to 15 reps per leg.
Side Leg Raises
“Stand tall and lift one leg to the side, keeping it straight.
Lower it back down and repeat on the other side,” says Furr.
Do three sets of 12 to 15 reps on each leg.
“Brace your core muscles by pulling your belly button toward your spine.
Keep your back flat, avoiding sagging or arching in the lower back.”
Hold this position for 30 to 60 seconds and repeat for three sets.
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Workout #5
1.
Push off with your left foot, stepping forward to return your body to the starting position."
Do three sets of 10 to 12 reps per leg.
Bring the dumbbells to shoulder height, palms facing forward.
Press the dumbbells overhead, fully extending your arms without locking your elbows.
Slowly lower the dumbbells back to shoulder height."
Complete three sets of 10 to 12 reps per side.
“Hinge at the hips and bend your knees slightly while keeping your back flat.
Perform three sets of 10 to 12 reps.6254a4d1642c605c54bf1cab17d50f1e
4.
Straight-leg Deadlifts
“Stand on your right leg with a dumbbell in each hand, palms facing your body.
Return to the starting position by squeezing your right glute and hamstring,” says Furr.
Complete three sets of 12 to 15 reps per leg.
“Lower the dumbbell behind your head by bending your elbows.
Keep your upper arms close to your head throughout the movement.”
Do three sets of 10 to 12 reps.
6.
Low-intensity Cardio
“Choose a low-impact exercise like swimming, walking, or biking.
Perform the activity at a pace that allows you to maintain a conversation comfortably,” says Furr.
Aim for 10 to 15 minutes.
