As you age, staying active becomes critical to maintaining health, improving mobility, and managing weight. If you’re over 50, you may find that vigorous exercises like running or jumping aren’t as easy on your joints, but that doesn’t mean you can’t have a challenging and rewarding exercise routine. Low impact exercise is the perfect solution and offers benefits such as fat loss, improved cardiovascular health and stronger muscles without putting unnecessary stress on your body. Whether your goal is to increase flexibility, build strength, or increase endurance, low-impact workouts are key to creating a balanced training plan.
These exercises also help combat the natural effects of aging, such as muscle loss and decreased bone density, which can contribute to weight gain and decreased health. Building muscle mass is especially important, as it helps increase your metabolism, increase energy and support your weight loss efforts. Low-impact exercises such as walking, swimming, and strength training are also excellent for improving flexibility, balance, and joint health—crucial for remaining independent and active as you age.
To get the most out of your exercise routine, it’s important to mix up your exercises so that they remain engaging and effective. Each exercise provides unique benefits, from walking and swimming to strength training and pilates. With the workouts and tips in this guide, you’ll have everything you need to start losing weight, increase your metabolism, and improve your overall health—without putting unnecessary strain on your body.
The exercises
Exercise #1: Walking
Walking is a low-impact exercise that promotes fat loss, increases metabolismimproves cardiovascular health and increases bone density without straining the joints. It is highly adaptable and suitable for all fitness levels.
Different walking sessions offer different benefits: Steady-state walking improves endurance and burns fat consistently. Interval walking alternates between fast and slow walking to improve calorie burn and fitness. Inclined walks target the lower body, increase strength and burn calories. Power walking increases the intensity with a faster pace and arm movements, burns more calories and improves endurance.
Here’s how to do it: Keep a fast pace to get your heart rate up while still being able to hold a conversation. Focus on good posture – keep your shoulders back, stay engaged and your arms swing naturally.
Quick training:
- 5 minute warm-up at a moderate pace.
- 20 minutes of interval walking: alternate 1 minute of brisk walking with 2 minutes of slower walking.
- 5 minute cooldown at a slow pace.
Exercise #2: Swimming
Due to the buoyancy of water, swimming offers a full body workout with minimal joint impact. The resistance of the water strengthens muscles and improves endurance while promoting calorie burning and fat loss. Swimming also helps with flexibility and cardiovascular health.
Here’s how to do it: Use a variety of strokes (freestyle, backstroke, breaststroke) to engage different muscle groups. Focus on controlled breathing and smooth, continuous movements.
Quick training:
- 5 minute warm-up: easy freestyle swimming.
- 15 minutes alternating 2 laps of fast swimming with 2 laps of slow, recovery swimming.
- 5 minute cool down with gentle backstroke or breaststroke.
Exercise #3: Cycling (stationary or outdoors)
Cycling is a low-impact cardio exercise that helps improve heart health while strengthening the legs, hips and core. It burns calories efficiently while putting minimal stress on the joints, making it ideal for those with knee or hip problems.
Here’s how to do it: Set the resistance to a level that challenges your legs but doesn’t stress them. Keep your posture upright with a slight bend in the elbows and avoid bending over.
Quick training:
- 5 minute warm-up at low resistance.
- 20 minute intervals: ride hard for 1 minute, then pedal slowly for 2 minutes.
- 5 minute cool down at an easy pace.
Exercise #4: Yoga
Yoga increases flexibility, strength and balance while lowering stress, which can improve eating habits and reduce cortisol levels that contribute to weight gain. It can also improve joint mobility and relieve aches and pains associated with aging.
Here’s how to do it: Focus on adjusting each pose, engaging your muscles and breathing deeply. Consider starting with basic poses like downward dog or warrior I to build strength and flexibility.
Quick training:
- Sun salutations (5 rounds) for a gentle warm-up.
- Hold Warrior II, chair position and plank pose for 30 seconds each.
- Finish with child’s pose and cat-cow stretch to cool down.
Exercise #5: Resistance Training (Dumbbells and Weight Machines)
Strength training increases muscle mass, which increases metabolism and supports long-term weight loss. Dumbbells improve functional strength and coordination, while weight machines provide controlled, safe movements to target specific muscle groups.
To enhance weight loss efforts, you can modify your strength training with straight sets and reps for focused muscle building, intervals to alternate between strength and rest for higher calorie burn, or circuits to keep intensity high and increase fat loss by minimizing rest periods. These variations can help increase metabolism, maintain muscle, and maximize calorie expenditure during and after exercise.
Here’s how to do it: Start with lighter weights and gradually increase as you get stronger. Focus on proper form to avoid injury – always engage your core and avoid using momentum to lift the weights.
Quick training:
- 5 minute warm-up: light dynamic stretches.
- 3 rounds of:
- Dumbbell squat: 12 reps
- Chest press (machine or dumbbells): 12 reps
- Dumbbell rows: 12 reps per side
- Rest 1–2 minutes between rounds.
Exercise #6: Elliptical Training
The elliptical machine offers a full-body workout that burns calories, strengthens muscles, and improves cardiovascular health—all without the strenuous stress of running. Its low impact makes it an excellent option for those with joint problems.
Here’s how to do it: Set the resistance to a moderate level. Keep your posture upright, grip the handles lightly and your feet flat. Engage your core throughout the movement for better stability.
Quick training:
- 5 minute warm-up with low resistance and moderate pace.
- 15 minutes alternating between 2 minutes of moderate effort and 1 minute of high resistance/intensity.
- 5 minute cooldown at low resistance.
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Exercise #7: Rowing Machine
Rowing is a low-impact exercise that improves strength and cardiovascular fitness by engaging the entire body, including the legs, core and upper body. Its smooth and controlled movement is easy on the joints while delivering a powerful calorie-burning workout.
Here’s how to do it: Focus on proper rowing form: push with your legs, lean back slightly with your core engaged, and pull with your arms. Make sure each stroke is controlled and fluid.
Quick training:
- 5 minute warm-up at a steady pace.
- 20 minute intervals: row hard for 30 seconds, then row gently for 1 minute.
- 5 minute cooldown at a slow pace.
Exercise #8: Pilates
Pilates focuses on strengthening the core, improving posture and improving flexibility. It’s a gentle, low-impact exercise that reduces the risk of injury while challenging the muscles and burning calories. Pilates helps create lean muscle tone, which supports weight loss and functional strength.
Here’s how to do it: Perform movements slowly and with control, focusing on precision rather than speed. Engage your core and breathe deeply through each exercise.
Quick training:
- 5 minute warm-up with pelvic tilts and bridges.
- Perform 3 rounds of:
- One hundred: 60 seconds
- Leg circles: 10 reps per side
- Lateral Leg Raise: 10 reps per side
- Finish with a few minutes of stretching (spinal twists or forward folds).
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