Low Impact Exercise Options for Seniors

Health Line

23-05-2025

Older adults have many options for staying physically active without sacrificing their joints. Walking, cycling, and yoga are just a few low impact exercises that may offer benefits.
As you get older, your body changes. With it, your fitness needs change.
Certain activities, like running, can place stress on your musculoskeletal system. For many people, this may mean those activities are no longer comfortable, enjoyable, or, in some cases, safe.
But getting older doesn't mean you need to stop moving. Low impact exercises can enhance strength, promote flexibility, and build cardiovascular fitness without placing excessive stress on your joints.
Plus, physical activity offers various mental health benefits.
In this article, we discuss some options for low impact exercises, along with considerations for picking the right activity for you and staying safe while doing it.
Exercise considerations for older adults
Every person will have different exercise needs. Factors such as fitness level, age, and health status can all play a role in determining what the most suitable form of exercise is for an individual.
The goal should be to find an exercise that you enjoy, gets you moving, doesn't stress your joints, and is convenient for you.
If you have any questions, you can speak with a healthcare professional for advice. You might also consider working with a trainer who has experience with older adults, if you have access to one.
Low impact exercises
Most of these options for low impact exercise offer great flexibility. They don't require much specialized equipment, and you can perform many of them in your home.
Walking
Walking has many potential health and antiaging benefits. According to a 2023 research review, these include improvements in areas such as:
cardiovascular health
mental well-being
sleep
cognition
all-cause mortality
If you're trying to decide how much to walk, the Centers for Disease Control and Prevention (CDC) guidelines on activity can be a good starting point. The CDC suggests getting at least 150 minutes of moderate-intensity activity each week.
For walking, this could mean doing 30 minutes of brisk walking 5 days per week.
Alternately, the authors of the research review suggest aiming for 6,000 to 8,000 steps per day.
Chair exercises
Chair exercises are simple, convenient fitness routines that involve using a chair to perform exercises geared toward stretching, building strength, and enhancing mobility.
A 2021 study found that chair exercise programs can improve the functioning of your arms and legs.
Yoga
Yoga is a practice that combines physical movement with breathwork and meditation. It involves doing gentle stretching while holding poses that engage the core and other large muscle groups.
Many yoga poses can be modified for beginner practitioners or those with mobility challenges. If going through a traditional yoga routine feels daunting, chair yoga could be a good place to start.
Strength training
Strength training is great for building muscle. Many activities fall under the umbrella of strength training, including those involving weights, elastic resistance bands, and even your body weight.
Research from 2019 suggests that strength training can help older adults stay independent and preserve their quality of life by:
counteracting muscle loss
reducing physical vulnerability
helping manage chronic conditions
building resilience
In fact, the CDC recommends that older adults do two strength training sessions per week.
Cycling
Cycling is a low impact activity that can get folks moving and exploring the outdoors. Today many manufacturers make comfortable, lightweight bicycles designed for older adults. And electric bikes (e-bikes) make riding easier than ever.
A 2023 review of cycling in older populations found that its benefits include better joint mobility, cardiovascular health, and mental well-being.
Tai chi
Tai chi is a traditional Chinese practice that combines flowing movements with mindfulness. It is a relaxing, low impact activity that offers a variety of potential benefits.
A 2021 review found that regular tai chi practice can improve areas such as:
balance
pain management
brain function
sleep
immune function
You may find group classes in community centers, parks, or gyms, or you can follow along at home with online videos.
SilverSneakers
Certain Medicare Advantage (Part C) plans offer fitness benefits through a program called SilverSneakers.
These benefits allow members to access gyms and exercise classes specifically designed for older adults. Classes are in-person or online and focus on maximizing fitness benefits while being low impact.
Classes include:
swimming
yoga
strength training
tai chi
dance
aerobics
fall prevention
Staying safe while exercising
As an older adult, staying healthy is key to a successful exercise program. Even with low impact exercises, there's a risk of burning out or developing overuse injuries.
Here are some quick tips to consider that can help you create and implement a sustainable exercise program:
Start slow: Allow your body time to adapt to any new stimulus by building up slowly and not overdoing it in the beginning.
Listen to your body: If you feel particularly fatigued or sore, it may be time for rest and recovery. If in doubt, speak with a healthcare professional for advice.
Speak with a trainer: Certain activities, like resistance training and yoga, require exact form to do them properly. A trainer or instructor can be a helpful resource, especially when you're learning a new exercise.
Fuel properly: Your muscles need energy for activity, so try to eat nutritious foods and stay hydrated during your workouts.