Low-Impact Exercises You Can Do at Any Age

Exercise is important at all points in life, but it is especially important for seniors. When seniors do not exercise regularly, they are at a higher risk of developing various negative health conditions, including high blood pressure, heart disease, and more. 

For seniors experiencing health challenges or changes in mobility, low-impact exercises are a great option. Low-impact exercises are still effective in getting the heart pumping and building muscle without straining the body. This article will discuss several low-impact exercises you can do at any age.


Swimming is one of the most gentle yet effective exercises and is perfect for seniors. The resistance of the water exercises the body without the strain of gravity or weightlifting. 

Swimming can be utilized as both a cardio and strength training exercise. Swimming laps or participating in a water aerobics class works the entire body in just one session. Swimming can be done alone as a freestyle activity, or seniors can take an exercise class with friends or neighbors.


Walking is universally considered to be one of the best forms of exercise. Even better, it is low impact and does not negatively impact the body like some other forms of exercise. Walking can keep a whole host of negative health outcomes at bay, including:

  • High blood pressure
  • Heart disease
  • Cancer
  • Stroke
  • Diabetes
  • Depression
  • Anxiety

Many seniors enjoy walking in a club to make it a social event. If you live in assisted living in Saint Petersburg, Florida, you can grab your friends and neighbors for a group walk around the grounds or at a nearby park.

Tai Chi

Tai chi is an ancient martial art that involves movement in a series of exercises and stretches. It is an exercise that uses movement and breath to align the body and mind. Tai chi is slow, relaxing, and low-impact, making it a perfect exercise for seniors. 

Tai chi can be tailored to different ability types, so seniors in all mobility ranges can enjoy the exercise.

In addition to the physical health benefits, tai chi can also have great mental health benefits and significantly decrease the chances of developing feelings of depression and anxiety. Seniors can learn tai chi through a live or virtual class or independently.


For seniors who want to get regular cardio exercise without the negative impact of running or other activities, cycling can be a great option. Cycling is a fun and challenging way to get the heart pumping but be gentle on the joints and bones. 

Cycling is often enjoyed on a stationary bike which creates a safe and comfortable environment for a long ride. Finally, cycling is versatile and can be as easy or as challenging as you want it to be.

Seated Exercises

Even seniors with significant mobility limitations can stay active through exercise. Moving the body doesn’t always mean walking or moving about. Many seated exercises are challenging yet low impact.

A few popular seated exercises include:

  • Leg kicks
  • Knee extensions
  • Neck turns
  • Arm lifts
  • Overhead stretches

Seniors can work with an instructor, personal trainer, or therapist to find a seated routine that works for them. Seniors can also look up free tutorial videos online or simply discover a routine through trial and error. A daily seated exercise routine can still be very challenging and work out the heart and muscles.

Exercise in Assisted Living in Saint Petersburg, Florida

Saint Petersburg is a wonderful place for seniors looking to stay active and healthy during retirement. The Saint Petersburg assisted living facilities are some of the best in the country and make it easy to stay active. Exercising each day can help add years of wellness to any life and can help make retirement more enjoyable.

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