10 Low-Impact Exercises Perfect For Women Over 50
Staying active after 50 is super important for both physical and mental health, but high impact workouts can be tough on your joints and muscles. If you have had a history of joint issues, etc. then low impact exercises are a great option, letting you keep fit without putting unnecessary strain on your body.
Low impact exercises can be fun- and are very effective. Whether you want to maintain strength, improve flexibility, or just boost your mood, these moves are beginner friendly and easy to add to your daily routine.
This article covers 10 low impact exercises that are perfect for women over 50. All of these can be done at your own pace and adjusted to your fitness level, making them easy to stick with long term. With consistency, you’ll see benefits for your health, energy, and overall outlook.
1. Walking: The Simple Daily Habit
Walking is as straightforward as it gets. It’s gentle, easy to start, and great for heart health. Even a short walk around the block can improve your mood and energy. Walking & Hiking include two of my main types of exercises. Walking never gets boring since you can always go to new locations, walk with friends and family and vary pace/elevation. Walking is great for:
- Boosting cardiovascular health and helps manage weight.
- Reducing stress and helps clear your mind.
- Fitting into your schedule, easier to find time since you don’t need to drive to the gym.
Try to walk for at least 30 minutes most days. If that feels like too much, small 10 minute sessions work, too. For a change of pace, walk in a local park, to the grocery store, or with a pet. Walking outdoors lets you soak up fresh air and can be a relaxing time to think or connect with nature.
2. Swimming and Water Aerobics: Joint Friendly Cardio
Nothing feels quite as refreshing as swimming or moving in water. Water supports your weight, so your joints get a break. That’s what makes swimming and water aerobics extra popular with women over 50 who want an enjoyable full body workout.
- Improves heart and lung health without pounding on knees and hips.
- Strengthens and tones muscles all over your body.
- Water aerobic classes are a social and fun way to exercise.
Local community pools often offer classes just for seniors or beginners, making them easy to join, even if you’re new to the water. Besides swimming laps, try water walking or gentle resistance moves with foam dumbbells for more variety.
3. Cycling: Low Impact Endurance
Riding a bike is a low impact way to get your heart pumping. Cycling keeps your knees, hips, and ankles moving smoothly, without the jarring motion of running. I prefer to ride my mountain bike on the dirt trails. I’m so fortunate that Arizona has thousands of miles of mountain biking trails. Take advantage of the Greenbelts in your city if you prefer to stay on flat even ground.
- Great for strengthening the lower body and boosting stamina.
- Helps improve balance and coordination.
- Lets you enjoy the outdoors if you use a regular bike.
Start at a comfortable pace, and adjust resistance as you get stronger. If you’re looking for a group experience, some community centers host bike rides, which can make things more social and fun.
4. Yoga: Gentle Flexibility and Strength
Yoga is a fantastic way to improve flexibility, build strength, and calm your mind all in one session. I’ve found that gentle yoga classes help stretch out tight muscles and ease everyday aches.
- Enhances balance, flexibility, and core strength.
- Reduces stress and supports good sleep.
- Works for all ability levels. Just follow your own pace.
If you’re new to yoga, look for beginner or gentle classes online or at local studios. Props like yoga blocks and straps make stretches even more accessible. You can also try restorative or chair yoga for an even gentler approach. Yoga is not only good for your body, but also for your overall sense of wellbeing.
5. Pilates: Core Strength Without Strain
Pilates focuses on controlled movements, working your core and improving posture. I like this one because you can do many moves while lying on a mat, so there’s minimal pressure on your joints.
- Strengthens your core, which helps with everyday activities.
- Low risk of injury thanks to slow, steady motions.
- Improves mobility and balance, supporting better movement overall.
Many gyms and studios offer Pilates classes just for older adults. There are also plenty of free video workouts to follow at home. For extra challenge, small Pilates balls or light resistance bands add new moves without making things hard on your joints.
6. Strength Training with Light Weights
Building muscle is important for every age, but especially when you’re over 50. You don’t need heavy equipment. Simple dumbbells or resistance bands work well to add a little challenge.
- Helps maintain bone density and lowers injury risk.
- Boosts metabolism and supports a healthy weight.
- Just 2 to 3 short sessions a week make a difference.
Start light and focus on good form. Moves like bicep curls, squats, and shoulder presses are easy to learn, and there are a lot of online guides if you’re trying it at home. Over time, strengthen by increasing repetitions before adding heavier weights.
7. Tai Chi: Mindful Movement
Tai Chi is a gentle, slow motion exercise that’s almost like moving meditation. It’s popular among older adults because it improves balance, coordination, and mental focus, all without breaking a sweat.
- Supports fall prevention and feeling steady on your feet.
- Relieves tension and calms your mind.
- Works well for people with arthritis or joint discomfort.
Many community centers have Tai Chi groups for all ages. It’s a peaceful way to start or end your day and an opportunity to meet new people. Regular practice can help you feel more confident and relaxed in your movements.
8. Chair Exercises: Perfect for Beginners
If standing for long periods feels tough or you’re just getting started, chair exercises are a great way to move safely.
- You can work your arms, legs, and core while seated.
- Great option during injury recovery or for those with mobility limitations.
- Plenty of routines available free online.
Try arm circles, seated marches, or gentle twists to stay active without standing. You might also add small weights for extra challenge or use a resistance band for variety.
9. Resistance Band Moves: Portable and Versatile
Resistance bands are stretchy bands that add resistance to your movements, making muscles work a bit harder without straining joints. For my outdoor strength training sessions, I walk to the park with resistance bands; since they are portable and light weight.
- Great for toning arms, legs, and core at home or on the go.
- Easy to adjust the level of challenge. Just swap to a thicker band for more resistance.
- No need for heavy weights or equipment.
Bands are affordable and come in different strengths. Exercises like banded squats, rows, and chest presses are super effective. Plus, bands fit easily in a drawer or bag, so you can stay active even when traveling.
10. Stretching: Keep Muscles Happy
Finishing with stretching helps keep your body limber and prevents stiffness. Aside from stretching before and after workouts, I also like to stretch a few minutes before bed. Helps me to relax and get rid of tension from the day.
- Improves range of motion, making daily activities easier.
- Reduces muscle tension and aches.
- Helps prevent injuries by keeping tissues flexible.
Add stretches to your morning routine or after your favorite workout to get the most benefit. Gentle stretching, paired with slow deep breaths, can help you unwind and get a better night’s sleep.
Tips for Getting Started With Low Impact Exercise
Starting something new always feels a bit intimidating, especially if you haven’t exercised in a while. Here are a few simple tips that really helped me build the habit and stick with it for the long haul:
- Wear supportive shoes and comfy clothes to help you move confidently.
- Start slowly and listen to your body. Rest if something doesn’t feel right.
- Invite a friend or join a local class to make it more fun and social.
- Switch up different exercises to keep things interesting. Try a new routine every week to find what you enjoy most.
- If you have a health condition, talk with your doctor before trying new activities. This helps make sure your exercise plan is safe and helpful for you.
Tracking your activity in a notebook or phone app can keep you motivated and help you see your progress. Reward yourself for keeping up your new habit, whether it’s with a nice walk on the weekend or a relaxing at home spa day.
Why Low Impact Exercise Matters After 50
Low impact exercises help women over 50 stay strong, flexible, and independent. They protect your joints as you move, and most don’t need fancy equipment or special training. Sticking with regular activity can help maintain balance, support heart health, boost mood, and improve quality of life for years to come.
Trying new activities and finding what you enjoy goes a long way toward building a routine you’ll love. These exercises are gentle, but they offer real benefits you can feel every day. Give them a try and see what fits best in your routine! And remember, any amount of movement is better than none. Over time, staying active can help you live with more energy and confidence.