Once you pass the age of 50, your body generally does not tolerate high impact movement, such as running, as well as it once did. Exercises for weight loss as you age should be low impact in nature with limited repetitive joint stresses, avoiding high repetitions of knee and hip bending exercises.
Walking
Walking is a low-impact exercise that is effective for losing weight. Walking for one hour at the pace of 4 mph can burn about 400 calories. This varies slightly depending on your weight and effort. If you purposefully swing your arms while you walk, you can burn more calories compared to keeping your arms still. Burning calories is essential for losing weight, so it is important to work hard enough to work up at least a light sweat while you are walking. You will want to invest in a pair of walking shoes that provide support and cushion for your feet, but no other equipment is necessary and walking can be done virtually anywhere, any time.
Water Exercise
Exercising in the water is beneficial for losing weight as well. Aquatic fitness classes provide the instruction and motivation of a trained instructor who can assist you in working at appropriate levels for weight loss and muscle strengthening. Calorie burning rates vary greatly, depending on the types of movement, equipment used, and effort expended. A rule of thumb is the harder you work, the more calories you will burn, resulting in better weight loss. When exercising in water, the water makes your body buoyant and, in turn, lessens the impact on your joints. The property of water also acts as resistance for your muscles so you receive strength training benefits while working out. Many people also prefer water workouts for the comfort, as the water cools you down and wicks your sweat while exercising.
Cardio Machines
Cardio machines that are low impact are also good choices for weight loss. Elliptical training machines are very popular at most fitness centers and can also be purchased for home use. Some elliptical trainers come with handles that move with you while you work out, and others have stationery bars to hold onto. Both are effective for burning calories and have adjustable resistance levels for varying your workouts. The elliptical machine movement is a semi-circular foot pattern that mimics a cross between walking and stair climbing and is typically well-tolerated for older adults and those with orthopedic concerns of the ankles, knees and hips.
Stationery bikes are another cardio option and are non-impact, creating little to no stress on the joints. Stationery bikes come in many styles, and it is a good idea to try several types out to find the style that is most comfortable for you. If you have back problems, a recumbent bike sits lower with your feet out in front of you and provides a full seat back for support. An upright bike is similar to a more traditional street bike, with your feet underneath you. Both styles have varying resistance levels so you can customize your workout. Both elliptical trainers and stationery bikes provide a calorie burn of 300 to 600 calories per hour, depending on your speed, resistance and effort.
References
- "The Personal Trainer's Handbook"; Teri S. O'Brien; 1997
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, Ph.D. and Scott M Golding, MS; 2003
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