As we age, we need to ensure that we remain active, while avoiding activities that can cause injuries. Here are four great low-impact exercises seniors should give a try.
Nutrition and various exercises are two important things that can help us to live a long and healthy life. Studies have continuously shown that exercise is especially crucial for older individuals. However, as we get older, certain exercises are no longer recommended. Many doctors recommend that seniors who are 60 and up should only partake in low-impact exercises.
Chair Yoga
As its names suggest, the medical community defines this exercise as one of the perfect low-impact exercises you can do from your chair. This form of activity can help to improve mobility, balance, flexibility, and strength. Chair yoga is a more accessible type of yoga that doesn’t put as much stress on the joints or muscles.
It’s also worth noting that studies demonstrate chair yoga can help to improve mental health. Individuals who partake in this form of activity typically report having lower instances of anxiety and depression, better sleep quality, and a more positive sense of well-being.
Pilates
Contrary to popular belief, Pilates has been around for over 100 years ago and is one of the most popular low-impact exercises that older individuals participate in. During a Pilates session, there is an emphasis on core strength, alignment, and breathing. The routine itself commonly includes the utilization of pilates balls, mats, and other kinds of inflated accessories used to build strength without the added stress that high-impact exercises cause.
Resistance Bands Workout
Resistance bands are user-friendly and easily accessible to beginners. The bands themselves are made of flexible strips of rubber which provides some resistance to workout routines without adding stress on the body. An additional bonus is that they’re inexpensive equipment, making them a popular choice amongst older individuals.
Water Aerobics
Water aerobics is one of the most useful low-impact exercises for seniors who have joint-related pain and conditions such as arthritis. This is because the buoyancy of water leads to less stress on the joints. In addition to that, water has natural resistance which means you don’t have to add weights for strength training. Water aerobic exercises can help to improve flexibility, balance, and strength. Some examples of ideal water aerobic exercises older individuals should consider include:
- Leg lifts
- Arm curls
- Flutter kicking
- Aqua jogging
- Water Pushups (While Standing)
Whatever low-impact exercises you decide to try, it’s always a good idea to talk with a medical professional first. While these are general ideas great for the average senior, your doctor can suggest activities tailored just for you.
Jimmy Clonaris is Managing Partner at BlueDot Cares, where he oversees operations, caregiver standards, and service delivery for in-home care across the organization. With more than 19 years of experience in healthcare and over a decade with BlueDot, he has been directly involved in building and scaling care programs that support individuals aging at home.
His work focuses on the practical side of care delivery. This includes caregiver training and oversight, care plan consistency, and coordination with families and local healthcare professionals. Jimmy is actively involved in ensuring that care is not only well-structured on paper, but executed reliably in the home.
Over the course of his career, he has worked with thousands of families navigating care decisions, from short-term recovery support to long-term in-home care. His approach is grounded in clear communication, accountability, and building systems that allow caregivers to deliver consistent, high-quality support.
Under his leadership, BlueDot Cares has grown to support tens of thousands of families while maintaining a locally operated, relationship-driven model. He continues to focus on strengthening the team, improving care standards, and ensuring families have a dependable partner when care is needed.
