As we enter our 50s, we realize that regular exercise is no longer an option but a need. At 50 our bodies need low-impact forms of exercise that provide benefits like lean muscle mass, cardiovascular training, coordination, balance, improved bone density, flexibility, increased metabolism, disease prevention, weight control, mood enhancement and staving off the effects of aging. We have exercise choices that offer all this and more.
Water Exercise
Water exercise is the lowest impact exercise you can find. The buoyancy of water lessens impact on your joints. The water depth you choose to exercise in directly affects the force of impact. If you exercise with your feet on the bottom in waist-deep water, you decrease the effects of gravity by 50 percent. Exercise with water depth at your nipple line to remove 85 percent of gravity's effect. Reduce the effects of gravity by 90 percent in neck-deep water. Every direction you move in water gives you resistance that provides a perfect environment for cardiovascular exercise and improved muscle tone.
Low Impact Aerobic Classes
Impact happens in two directions: vertical and horizontal. Hopping or jumping movements have vertical impact. Side step or side shuffle have horizontal impact. Low-impact step aerobics, Jazzercise, belly dancing and some Zumba classes provide low vertical impact. If you have knee joint concerns in a step class, choose the lowest setting on your stepper; don't use risers underneath or ask for a step mat. Watch out for movements in any class that twist your knee joint. For example, some Zumba steps have the foot planted while the body pivots or twists. Avoid this knee torsion by lifting your foot and stepping instead. Large movements can help you reach your target heart rate without jumping.
Pilates
Pilates takes your body through full range of motion, lengthening and strengthening and rhythmic core movements, and is low impact. It is nonaerobic, but your heart rate elevates throughout a class session, which increases your circulation, burns calories and improves your lean muscle mass, which raises your metabolism.
If your joints are already compromised, modify every Pilates movement to cooperate with your body. Replace rolling on your spine with sitting or lying abdominal compressions if you have osteoporosis. Pilates is also a good choice if you have arthritis. Try a beginner to intermediate class, and watch your progress.
Walking and Rowing
Walking is low impact because one foot is always on the ground. Walking has horizontal impact as your feet contact the ground. It is a top choice because it provide tremendous overall health benefits like weight management, improved cholesterol, reduced risk of or management of type 2 diabetes, improved bone density and elevated mood.
Consider rowing. A rowing machine is time efficient, low impact and tones multiple muscle groups. Keep your stomach compressed inward toward your spine while rowing, for core and spine strength. Use a smooth continuous rowing action. Start at a low resistance setting and gradually increase resistance and speed to reach your target heart rate.
References
- "YMCA Water Fitness for Health"; YMCA of the USA; 2000
- "The Pilates Body"; Brooke Siler; 2000
- "YMCA Personal Training Manual"; YMCA of the USA; 2006
- "Walking: Trim Your Waistline, Improve Your Health"; Mayo Foundation for Medical Education and Research; 2011
- "YMCA Cardio and Step Aerobics Instructor Manual"; YMCA of the USA; 2005
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