YOUR HEALTH
Low-impact exercise for older adults
By Melessa Harmon Contributing Writer
Are you searching for workout / s that ’ ll help you reach your fitness goals without putting a strain on your joints ? Lowimpact exercise is a safe and effective way for everyone to meet their goals — no matter the age or limitation .
Unfortunately , with age , our joints often become stiffer and other ailments may present themselves . Don ’ t become discouraged … If you do nothing , it ’ ll get worse .
“ Lack of activity destroys the good condition of every human being , while movement and methodical physical exercise save it and preserve it .” Plato
A low-impact exercise regimen will help you target four essential areas : balance , strength , flexibility , and endurance . It is especially important to consider those four areas when creating your exercise regimen . If you don ’ t consistently challenge those areas , they ’ ll deteriorate .
There are various types of low-impact exercises to consider when creating your routine , exercises that ’ ll target those areas . Some examples are as follows : strength training , yoga , pilates , walking , swimming , and using the elliptical trainer are to name a few .
Below is a sample pilate routine . Pilates is an effective type of low-impact exercise that is very similar to yoga but has a stronger emphasis on the core . Pilates is an extremely effective exercise for beginners and athletes alike .
Sample Pilate Chair Routine-Lower Body
Equipment needed :
• Sturdy , solid chair with a firm back , preferably one with no arms .
Important notes prior to routine :
• In order to achieve the best results from the exercises below , it is important that you use the proper form throughout each exercise .
• All exercises are completed while seated on a chair .
• Proper seated position ( starting point for all exercises ): Sit up straight in the chair . Maintain a strong core by pulling your belly button towards your spine and slightly , tucking your tailbone under . Take a deep breath and roll your shoulders back and down , letting go of all the tension in your upper body . Your feet should be placed approximately hip-width apart on the floor with your legs at a 90-degree angle . Toes should be pointed forward .
• Warm-up prior to any fitness routine . 1-3 rounds / 12-5 repetitions ( unless otherwise noted )
• Sit-to-Stand . Slow and controlled , with arms either across your chest or down by your side , rise up to a standing position . As you rise up to standing , squeeze your hamstrings and glutes , then drive your chest up towards the ceiling . Once you ’ re standing , slow and controlled , bring yourself back to a seated position . While bringing yourself down to seated , reach your bottom over the chair trying to keep your knees behind your toes . Keep your core strong and continue looking forward throughout the entire process . It is important to try your best not to collapse into the chair .
• Leg Raise . Lift your left foot off the floor a few inches , then extend
Harmon your left leg straight out . Try to hold a few seconds . Retract your left leg back to starting position , foot flat on the ground , and your leg at a 90-degree angle . Repeat exercise with your right leg .
• Calf Raise . Place hands on thighs with fingers towards each other . Lean forward slightly , hinging at the hip , while continuing to maintain a strong core . Raise both heels up ensuring to flex your calves , pause , and lower .
• Toe Raise . Similar to above . Place hands on thighs with fingers towards each other . Lean forward slightly , hinging at the hip , while continuing to maintain a strong core . Raise both toes up , pause , and lower .
• Leg Curl . Extend your left foot straight out . Curl your left leg back as far as you can while flexing your hamstring . Once again , it is important that the exercise is performed slow and controlled . Repeat with your right leg .
• Outer Leg . Lift your left leg and slowly lift it out to your side as far as you feel comfortable . Try to maintain a 90-degree angle with your leg and keep your upper body still , facing straight forward . Repeat with your right leg .
• Marching . March in place while remaining seated . Keep your upper body , core , strong and try to avoid rocking . For an added heart rate boost , you can also pump your arms . March for 30 seconds .
“ Nothing will work unless you do .” Unknown
Please note : If you have any limitations , please see your physician prior to entering into any fitness regimen .
• Melissa Harmon is a certified personal trainer and group exercise instructor . You may contact her at melessa . harmon @ gmail . com
42 • TIMELESS MERIDIAN