Nutrition and exercise are among the most important aspects of a healthy life. While getting the proper nutritious food is easier, over time, with age, it becomes more and more challenging to keep up with the workouts. However, the requirements change as one ages, making regular exercise vital for a healthy senior life. Here are some of the best low-impact workout options for seniors to stay fit and maintain muscle mass.

1. Water aerobics
Water is emerging as a preferred sport for people of all age groups. It has been noted that working out in water is best suited for arthritis patients as it doesn’t put pressure on joints. Exercises like leg lifts, aqua jogging, standing water push-ups, flutter kicking, and arm curls help with flexibility, strength, and balance, keeping the body under the least stress.

2. Cardio like walking
Walking is one of the best ways to work out; it is an easy and least stressful form of exercise. However, it might be a bigger challenge for some seniors, so it becomes essential to consider the step goals and distance that suit them best. It is a low-effort exercise yielding highly favorable results such as lowered heart disease, heightened muscle strength, and a reduced risk of diabetes, stroke, and colon cancer.

3. Wall pushups
If the main problem area is the upper body and the regional muscles, wall pushups are fit to be seniors’ go-to. They are low-impact and help work on the shoulders, back, and triceps.

4. Knee lifts
Knee lifts, engaging the thighs, can help strengthen them. Sitting in a chair, keep the arms resting on the armrests. Lift a leg by engaging the contracted right quadricep muscles. This should get the back of the thigh and knee about two to three inches above the seat. Wait for a few seconds in this position for a little over a couple of seconds before gradually lowering the leg. Repeat this 12 times for both legs.

5. Weight shifting
One of the major sources of injury among seniors is accidental falls. So, this makes balance exercises extremely important to be included in the fitness regime. Workouts like yoga, tai chi, or simple weight-shifting exercises can help seniors maintain balance when walking on uneven surfaces. These workouts are easy and can be done without a hassle, even when standing at the grocery store or in line at your bank.

6. Upper back and neck stretch
Stretching the body a bit daily helps with the range of motion and makes every activity more effortless and comfortable. One can do neck stretches to relieve the stiffness and tension in the upper back and neck by engaging in exercises that slightly stretch the muscles around the area. It is vital, however, not to stretch too much, as that can lead to injury.

7. Resistance band workouts
A good stepping stone for beginners, resistance band workouts help seniors work on their bodies without putting too much stress on them. This workout uses stretchy rubber strips to add resistance and is gaining traction among seniors due to its ease and the accessibility of being able to be done at home. Not only this, but the results include improved posture, balance, mobility, and a strengthened core.