Great Low Impact Workouts for Seniors


Seniors stretching

Swimming is a great activity that is an excellent low-impact workout. Activities like water aerobics are great for your joints and provide resistance to strengthen your muscles and bones. Both swimming and water aerobics are great workouts for your heart and for increasing range of motion.

Yoga is a great low-impact exercise that helps build a strong core, along with improving balance and muscular endurance, according to the Silver Sneakers website. Additionally, just 12 minutes of yoga every other day is enough to do the trick. Get started.

Walking is an easy activity that requires the least amount of prep, as it can be done around the home, in the park alone or with a group. Walking, according to Silver Sneakers website, gives continuous work to the muscles and connective tissues responsible for stabilizing your feet, ankles, knees, and hips, while also burning calories. The faster you go and the more hills and steps you climb, the more you burn.

According to Silver Sneakers, studies have also shown that a regular walking habit—ideally 30 minutes per day, six days per week—can help prevent constipation and even erectile dysfunction.

Tai Chi. Often described as "meditation in motion," tai chi is a particularly effective exercise for gently improving strength, balance, flexibility, and range of motion. Tai chi is a traditional Chinese practice that involves both physical and mental exercise. There's growing evidence that it can help treat or prevent many health problems, including high blood pressure and depression.

Tai chi is adaptable and safe for people of all ages and stages of health. But it's especially beneficial for older people who may be limited from intense aerobic exercise as well as those who have joint stiffness or impaired balance. A study from the Oregon Research Institute found that doing tai chi three times per week can improve balance and reduce risk for falling by as much as 55 percent.

For more information on these and more low impact workouts and to see if you are eligible for the Silver Sneakers program and the location and times of classes, search online at or call toll-free: 866-584-7389, Monday – Friday, 8 a.m. – 8 p.m. EST. If you are a member or want to see if you are eligible, e-mail: