By Mike Lord, Stiltz
Staying active as we age is one of the best ways to maintain health, energy, and independence. However, for individuals with mobility issues, high-impact or strenuous activities can feel daunting or even risky. The good news? Low-impact exercises can offer the same incredible benefits while being gentle on the joints and reducing injury risk.
Stiltz Homelifts believes the power of movement is fundamental to enhancing life, which is why we’ve partnered with occupational therapist Stuart Barrow to explore the best low-impact sports and exercises for maintaining physical and mental wellbeing.
Whether you’re starting a new fitness routine or looking for gentle ways to stay active, these five activities provide accessible, effective, and enjoyable ways to boost your health.
- Swimming: Dive into Fitness
Swimming is often referred to as the ultimate full-body workout, and for good reason. The buoyancy of water supports your body weight, reducing strain on joints while allowing for a thorough, low-impact exercise session.
Health Benefits:
- Improves cardiovascular health, muscle tone, and joint flexibility.
- Provides gentle resistance to strengthen muscles without stress.
- Enhances mobility, particularly for individuals with arthritis or joint pain.
A 2016 medical study found that aquatic exercise can significantly reduce pain and improve the quality of life for those with knee and hip osteoarthritis[i]. Whether you’re swimming laps or enjoying water aerobics, this activity is as therapeutic as it is invigorating.
- Cycling: Roll Your Way to Health
Cycling – whether on a stationary bike or outdoors, is a fantastic way to improve fitness while being easy on the joints. Studies have also shown its effectiveness in lowering cardiovascular disease risks.[ii]
Health Benefits:
- Builds cardiovascular strength and endurance.
- Reduces the risk of chronic conditions such as type 2 diabetes and hypertension.
- Offers a low-risk way to exercise in the comfort of your home or outside in nature.
Cycling can also be a great social activity. Why not join a local cycling group or spin class?
- Walking: The Simple, Free Exercise
Walking may seem ordinary, but it’s one of the most accessible and effective forms of exercise. Regular walking has been shown to improve blood pressure, cholesterol levels, and overall heart health, especially in older adults.[iii] It doesn’t require special equipment or a gym membership – all you need is a good pair of shoes and a little time.
Health Benefits:
- Enhances cardiovascular health and maintains bone density.
- Improves balance, coordination, and stability.
- Boosts mental wellbeing by connecting with nature or enjoying fresh air.
For extra motivation, consider inviting friends for a leisurely stroll or joining a walking group.
- Tai Chi: Gentle Movements, Powerful Benefits
Tai Chi, an ancient Chinese martial art, focuses on slow, deliberate movements combined with deep breathing. Often described as “meditation in motion,” it’s ideal for improving balance and mental clarity and can significantly improve balance and fall prevention in older adults.[iv]
Health Benefits:
- Reduces the risk of falls and strengthens core stability.
- Enhances flexibility, coordination, and range of motion.
- Promotes relaxation, reducing stress and improving mental health.
The rhythmic, flowing movements make this practice calming and therapeutic, perfect for beginners or seasoned practitioners.
- Yoga: Balance Your Body and Mind
Yoga’s blend of physical poses, breathing exercises, and mindfulness practices makes it a holistic way to care for both body and mind. Its adaptability ensures people of all abilities can participate—there are even chair yoga classes for those with limited mobility.
Health Benefits:
- Builds strength, flexibility, and balance.
- Reduces stress and enhances mental focus.
- Helps alleviate chronic pain and improve posture.
Whether you attend a group class or follow an online tutorial, yoga is a versatile and rewarding activity for all ages.
Tips for Getting Started
If you’re new to low-impact exercise or adapting your routine for mobility needs, here are some tips to get started safely:
- Consult a Professional: Speak with your GP or an occupational therapist to find the best exercises for your needs.
- Start Slow: Ease into your routine with shorter sessions and gradually increase intensity.
- Choose Supportive Gear: Invest in proper footwear, yoga mats, or other equipment that suits your chosen activity.
- Make It Social: Exercise with friends or join a local class to stay motivated and enjoy the social benefits.
- Listen to Your Body: If something doesn’t feel right, adjust or stop the activity to avoid strain or injury.
Incorporating Movement into Daily Life
Low-impact exercise doesn’t have to mean dedicating hours to formal workouts. Small, consistent actions throughout your day can help you stay active and healthy. For example:
- Use stairs when possible or take short walks around your home.
- Stretch during TV breaks or perform seated exercises if standing is difficult.
- Incorporate activities like gardening or light housework into your routine—they’re excellent for staying mobile.
Empowering Independence with Stiltz
At Stiltz, we understand how crucial mobility is for maintaining independence and quality of life. While exercise keeps your body moving, practical solutions like homelifts can help you navigate your home with ease. Our lifts are designed to be compact, stylish, and easy to install, providing a safe way to move between floors and retain your independence.
For more ideas on maintaining mobility and independence, visit https://www.stiltz.co.uk/.
Let’s embrace movement and empower ourselves to live life to the fullest, no matter our age or ability!
[i] Bartels EM, et al. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database Syst Rev. 2016.
[ii] Taylor, R.S., et al. Exercise-based rehabilitation for coronary heart disease. Cochrane Database of Systematic Reviews. 2006.
[iii] Murtagh, E.M., et al. The effectiveness of walking as an intervention for cardiovascular disease risk factors. Preventive Medicine. 2015.
[iv] Wang, C., et al. Tai Chi improves balance and fall prevention in older adults. Journal of the American Geriatrics Society. 2010.