Low-Impact Workouts and Baby Boomers

Walk into any gym or health club and you'll see a good population of baby boomers exercising.  Our life expectancy in the United States is 78.1 years, according to the World Bank in 2009.  People are living longer due to better health care and the fact that many boomers are hitting the gym.  Theoretically you are never too old to start an exercise program.  Obviously the earlier in life you start the better off you'll be, however considerable strength gains can be seen in people over the age of 80 with consistent exercise routines. 

A fairly recent ARTICLE in the American College of Sports Medicine (ACSM) journal, Medicine & Science in Sports & Exercise, found that older people have to work out more than younger people to maintain muscle mass.  However, workouts can be tough if you fall into that age group (ages 60-75, in the study) especially since your joints are more often susceptible to injury.  What can you do?  Where do you start if you are a boomer?

If you are a beginner, remember to start slower (i.e., 5-10 minutes) and work up to a minimum of 20 minutes every day.  Once you reach a consistent schedule of 20 minutes of exercise on a daily basis, increase your intensity.  Here are some ideas of low impact workouts that will be easy on your joints, yet help you reach recommended activity levels.

1. Walking - Almost everyone can do this activity.  The cost is fairly low (the price of a good pair of walking shoes) and it can be performed in almost any location!  We're not just talking about taking a stroll through the neighborhood.  You'll need to kick it up a notch once you are comfortable with walking for exercise.  Try walking in a hilly area or increase your speed for short distances during your walk (i.e. intervals).  No good walking paths in your area?  Hit the mall.  You can window shop, people watch, and increase your physical activity all at the same time!
2. Rowing - Are you an outdoorsy person?  Do you have access to a lake?  Rent a kayak and paddle away your stress.  Not ready to hit the open water?  Most health clubs have a rowing machine so you can get a similar workout with the fear of falling in the water.  A 160-pound person can burn approximately 180 calories rowing at a moderate intensity for 20 minutes.
3. Body Weight Exercises - Lifting your own body weight, in most cases, can be an excellent workout.  Start simple with push-ups on the wall or at an angle (i.e, against the kitchen counter) then work your way down to the floor.  Take a yoga or pilates class where you use your own body as resistance.
4. Swimming - This is the best form of non-impact exercise.  If you are battling a chronic injury that makes it difficult to walk or stand, try your hand at swimming.  Take a swimming lesson at your local pool to refresh (or learn) strokes.  A 160-pound person can burn approximately 150 calories swimming for 20 minutes.
5. Weight Training - Here is a great way to burn calories and build strength at the same time.  Start simple by using machines at the gym, then progress to some free weight (i.e., dumbbells) exercises.  Form is important so get some expert advice from a trained exercise professional.
6. Water Exercises - Ready to take a stab at water-based exercise classes?  Check out the schedule at your local pool and jump in!  You can burn at least 100 calories performing basic water exercises...increase your intensity and you'll burn even more!  Most people can do more exercises in the water than they can do on land.  Running and jumping in water versus on land is much easier on the joints.
7. Group Exercise Classes - Want to build strength and endurance and build camaraderie all at the same time?  Try a group exercise class that is geared towards low-impact movements.  Some classes have a mixture of strength and cardio moves while others, like Zumba, focus more on improving endurance.  (Check out the group fitness schedule here at PROMATx by clicking HERE.)
8. Cardio Equipment - Some cardio equipment, like bicycles, rowing machines, and elliptical/arc trainers, allow for low-impact moves.  Not sure which machine you can handle for 20 minutes or more?  Add a mixture of machines...cycle for 5-10 minutes, row for 5-10 minutes, then climb on the arc trainer.  This will reduce your boredom and vary the muscles used during the exercises.
9. Circuit Training - Put together a group of exercises and perform them repeatedly one right after the other.  This can be a combination of strength and cardio moves or just one or the other.  Adding a variety of sit-to-stand exercises will build stamina and replicates daily activities making it more "functional".  By performing the circuit as quickly as you can (with proper form), you'll increase your heart rate and burn more calories throughout the workout.  A 160-pound person can burn approximately 200 calories in 20 minutes of circuit training.

Hopefully, this short list will give you some ideas of exercises you can do, while still keeping it easy on your joints.  Just remember, if you are a true beginner or if it has been an extended time since you've exercised on a regular basis, check with your healthcare practitioner first before starting an exercise program.  Once you have been cleared for exercise, contact a fitness professional, such as the trainers here at PROMATx Health Club, for expert advice on creating your exercise routine.

Don't let age be a reason why you are not exercising.  It's never too late to start.  Not only will you improve your health status but you will also be reducing your chance for injuries.  Do it now...do it for your health...but most importantly, do it for yourself!!