Low-impact aerobic exercise is an effective way for a senior citizen to keep his cardiovascular system in shape, while protecting his bones and joints at the same time. Conditions that tend to worsen with age, including osteoporosis and osteoarthritis, don't need to hold seniors back when it comes to exercise. Consult with your physician if you are a senior who wishes to start an exercise program, especially if you have a history of bone, joint or heart problems.
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Low-impact aerobic exercise elevates your heart rate, but without trauma to your joints. Jogging is considered a high-impact exercise, while brisk walking is considered low impact. Avoiding exercises that cause your body to bounce and contact the ground with force will enable you to exercise longer and will protect against loss of balance and potential injury due to falls.
Swimming and Aqua Aerobics
Any exercise you perform in a pool is going to remove the force of gravity from the equation and be easier on your joints. In a pool, the water suspends your body and your frame is under zero stress. The water itself acts as a gentle resistance for your muscles, to get your heart and lungs working and elevate heart rate.
Walking
Walking is the most natural of movements and a good low-impact choice for a senior citizen. For an aerobic benefit, try walking at a pace that increases your heart rate. You can pump your arms at your sides for a similar effect. Tips to increase your daily steps include parking farther away from stores and malls and taking stairs instead of elevators. The American Academy of Orthopaedic Surgeons suggests getting a pedometer to track your steps and gradually work toward 10,000 to 15,000 per day.
Stationary Bike
Cycling on the street may pose a risk for some seniors who have problems with balance, but a stationary bike could solve that problem. Biking works the large muscles of the legs, elevating your heart rate, but without the impact of many other exercises. Stationary bikes can be purchased for home use, or you can use what is available at your local health club or recreation center.
Fitness Classes
Specialized fitness classes can work exercise into your routine. Low-impact exercises like tai chi and yoga incorporate slow, measured movements with deep breathing and little impact to your joints. Both systems are centuries-old and will strengthen your heart, lungs and muscles. Contact your local YMCA, senior center or recreation center and ask about classes. Low-impact aerobic classes in which you follow along with an instructor to music may also be an option.
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