Low Impact Exercises By The Numbers

The impact of exercises cannot be overemphasized. Not only does it help to rid our body of an unnecessary build-up of toxic materials, but it also helps you to build up strong body tissues and composition. As you age, the level of your activeness and alertness will be hinged greatly on the form of exercises we undertake. Your emotional and mental health, as well as physical strength, will also be determined by how often you exercise, and the intensity of exercise you give yourself to.

Low impact exercises are very important. They help to improve balance, strength flexibility and cardio-respiratory endurance. Engaging in low impact exercises also helps in lowering blood pressure and cholesterol levels, maintain joint health and increase energy level

Low-impact exercises allow for less strain on the body while still providing a means of staying physically active and they produce a different effect on the parts of the body.

 

#1 Abdominals

Sit-ups are a great way to build up your body’s “core”. Your core muscles are involved in nearly every physical action, from standing up to maintaining your balance.

How To Perform Abdominal Crunches: Lie with your back on a semi-hard surface and keep your feet together. Your hands should be balanced on your sides, while to try to sit up from this position. 

Aim for two sets of at least 10 reps for this exercise.

 

#2  Biceps

As we age, our muscles deteriorate, leading to declining arm strength and function. Bicep curls are a great way to slow down muscle deterioration as well as improve strength and function. 

How To Perform Bicep Curls: While sitting or standing, hold down weights at your side with your palms facing up and your elbows tucked in. Slowly bend your elbows as you lift the weight towards your chest. Slowly return your arms to your sides and repeat for two sets of at least 10 reps for this exercise. This exercise can be performed with a single arm, or both arms moving at the same time. 

 

#3 Triceps

Another important muscle group in your arms is the triceps. Your triceps help you extend and move your elbow and shoulder whereas the biceps are responsible for the contraction at the elbow.   

How To Perform Tricep Curls: While sitting or standing, grasp a weight with both hands and bring the weight overhead with your palms facing the ceiling and elbows facing forward. Engage the exercise by bending your arms at the elbows and keeping your elbows as close as possible to your ears. Slowly return to the start position and repeat for two sets of at least 10 reps for this exercise.

 

#4 Quadriceps

Falls are a major source of concern for us as we age. By building the largest muscle group in our legs, the quadriceps, we improve mobility and prevent potentially serious falls. Squats are a great way to build strength in the quadriceps

How To Perform Squats: Stand with your feet shoulder width apart. Bend at the knees, as if you’re sitting down, keeping most of your weight on your heels. Keep your knees behind your toes and try to hold for at least one second in the squatted position. Slowly return to a standing position.

This exercise can be performed with or without a chair and with or without weights.  

 

#5 Total Body 

If you’re looking for one exercise that works all the core muscle groups discussed above, a great option is called a Wood Chop. This exercise not only helps you build overall endurance, but helps improve balance and strengthens your whole body.

How To Perform Wood Chops: This exercise can be performed with a tennis ball, weighted ball, or other weighted object. Start in a seated or squatted position with your feet shoulder width apart. As you stand, twist your abdominal muscles and swing your arms until it’s slightly past your left shoulder. Hold for a second, then return to your starting position. Repeat on the right side. Aim to perform this exercise at least five times on each side for two sets.

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