Low Impact Exercises to Keep You Active

The Pulse, June 2021

As you age, one of the most effective ways to maintain your independence and overall health is by being physically active.

According to the Centers for Disease Control and Prevention, physical activity can build strength and balance, which may help prevent falls. It does a lot of other great things as well. It helps many people with depression and anxiety and can boost overall well-being. It can also lower blood pressure and help to maintain bone and joint strength.

For adults who are at least 65 years old, physical activity is even more crucial. The right exercises may help build strength, balance, and flexibility, which are needed to do everyday tasks—like walking, carrying groceries, opening doors and going up stairs.

As always, safety is key. Be sure to complete your Annual Wellness Visit and speak with your provider about what exercises may be right for you. If you have a chronic condition, an injury, or balance issues, your provider may help provide tips on how you can exercise safely.

Tai Chi 101

One great, low impact way to get active is with a form of exercise called tai chi. This ancient Chinese tradition is often listed among the best exercise methods for older adults. But what exactly is it?

Described as “meditation in motion,” tai chi originated as a martial art hundreds of years ago. It involves a series of continuous motions and postures designed to optimize function and raise vitality. Today, it’s used as a form of exercise thanks to its many health benefits.

According to Mayo Clinic and Harvard Medical School, tai chi can have several health and wellness benefits, including:

Balance – By improving flexibility and reflexes, tai chi can lead to better balance and fall prevention
Muscle and joint health – Although tai chi strengthens both lower- and upper-body muscles, it doesn’t put stress on either the muscles or the joints
Better sleep – In two 2016 studies, researchers found that adults who participated in ongoing tai chi classes experienced better sleep
Mental health – Tai chi can help with stress, anxiety and depression
Fibromyalgia – A 2018 study found that consistently doing tai chi helped decrease symptoms of the condition

Simple At-Home Exercises

Take Charge of Your Health with These Simple At-Home Exercises!

Heel and Toe Raises
This exercise helps to build your calf muscles and stability in your ankles and knees, which is key for maintaining balance and doing everyday things like walking. This can be done sitting or standing.

Start with keeping your feet flat on the ground
Raise your toes, hold for 2-5 seconds
Raise your heels, hold for 2-5 seconds
Repeat 10 times

Standing Wall Angels
Wall angels help to stretch out your shoulder muscles and arms. When those muscles are too tight, they can pull your shoulder blades together, causing a hunched, rounded back.

Stand with your back flat against a wall
Place your feet hip distance apart
Raise your arms up and hold for 3–5 seconds
Lower and repeat 10 times

Interested in Learning Other Low-Impact Exercises You can Do at Home?

If you’re a TRS-Care Medicare participant, you can take the Functional Movement online learning course from Renew. In this course, you’ll learn how aging physically changes your body, why exercise is necessary as you age, and you will be shown a few basic exercises that may increase mobility, strength, posture and balance. All of these may help you to keep your independence as long as possible.

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