It’s time to spring forward once again by setting our clocks ahead one hour and setting our bodies in motion.
Even if warmer weather and sunnier days motivate you to get moving, you may find you aren’t able to “spring” into action the way you used to. As we age, aches and pains caused by musculoskeletal (MSK) conditions are incredibly common. Studies show that more than 70% of adults over 50 have joint pain, and 60% have been diagnosed with arthritis.
If you’re doing your best to stay fit, but conditions like these make active retirement living challenging, try freshening up your routine with low-impact exercise this spring. For seniors in the Memphis, TN, area looking for low-impact fitness, Kirby Pines offers safe, fun, and accessible options for every ability level.
While “low-impact exercise” may make it sound like these workouts aren’t worthwhile, they can have a significant impact on your health. Here’s more on how you can implement a low-impact exercise routine, with help from the friendly staff at Kirby Pines.
How Does Low-Impact Exercise Improve Senior Wellness?
Low-impact exercises are physical activities that place minimal stress on joints, bones, and muscles, and typically involve keeping at least one foot on the ground or using support. Low-impact exercises focus on fluid motion to build strength, offering a joint-friendly alternative to high-impact activities such as running or weight lifting.
According to experts at Grady Hospital in Atlanta, GA, low-impact exercises offer the same benefits as high-intensity workouts but are far easier on your body. For example, swimming at a leisurely pace for one hour can burn the same amount of calories as running six miles, but with far less stress on your knees.
5 Benefits of Low-Impact Exercise
- Weight Control: Low-impact exercises can help build lean muscle, which increases your metabolic rate – how fast the body breaks down food and turns it into energy – so you’ll burn more calories even while you’re resting.
- Lower Risk of Injury: Because low-impact exercises are easier on your body, you’ll be able to stick with a consistent routine and prevent injury or overuse of your muscles.
- Improve Flexibility: Strength, balance, and flexibility exercises can help prevent falls, according to Johns Hopkins Medicine.
- Maintain Your Active Retirement Lifestyle: While you might think, “no pain, no gain,” sticking to a low-impact exercise routine makes fitness easier to manage and more sustainable, compounding the benefits over time.
- Improve Mental Health: Studies have proven that low-impact aerobic exercise can significantly reduce depression symptoms and improve cognitive function.
What Are the Best Low-Impact Exercises for Seniors?
Low-impact exercise can be added to any senior fitness program, and it’s suitable for any ability and activity level.
Kirby Pines residents can work with our personal trainers to evaluate their current fitness level and help build a routine that’s right for them. If you’re not a Kirby Pines resident yet, you may want to consult your doctor before you begin a low-impact exercise program, especially if you aren’t already exercising, have chronic conditions such as heart disease or diabetes, or you’re recovering from any recent injuries or surgeries.
Ready to get started? Here are some great options to try.
5 Best Low-Impact Exercises for Seniors
- Aquatic Exercise and Water Aerobics: If you’re ready to dive right into low-impact exercise but have arthritis, chronic pain, or mobility issues, aquatic exercise is your best bet. Unlike exercise on dry land, water cushions movement and supports up to 90% of your body weight, minimizing the stress on joints and bones, according to Loyola Medicine. Plus, it’s great for maintaining senior heart health, improving balance and coordination, and increasing flexibility. Kirby Pines offers warm-water therapy at our pool and spa.
- Walking: Taking a stroll with friends is a great way to socialize, get fresh air, and check low-impact exercise off your list. It’s easy to get started and has a ton of benefits – a brisk 30-minute walk five days a week can reduce the risk of age-related diseases and also improve mental health and sleep.
- Chair-Based Exercises: You don’t have to go far to get a good low-impact workout. Chair-based exercises are accessible to all mobility levels and can help improve strength and flexibility while also reducing the risk of falls. As an added bonus, you can do it during a Downton Abbey binge. Check out this list of chair exercises from Harvard Medical School.
- Tai Chi: Tai Chi is one of the most recommended low-impact exercises for seniors. This ancient Chinese practice combines slow movements and postures with meditation and controlled breathing, engaging both your body and your brain for maximum benefit. Many studies have shown that tai chi can help prevent falls, boost cognition, lower blood pressure, and ease pain, according to AARP.
- Light Resistance and Strength Training: Building muscle at the gym isn’t just for action heroes. Resistance and strength training can be done a number of ways with weights, machines, bands, or your own body weight – and it’s “super” for senior fitness programs, because it can help increase bone mineral density, increase muscle function, and lower your risk for cardiovascular disease and cancer, according to UCLA Health.
Senior Fitness Programs at Kirby Pines – Safe, Easy, and Fun
If you’re looking for the best senior fitness programs in Memphis, TN, look no further than Kirby Pines. Our 60-acre campus includes a wide range of amenities, fitness classes, and support to help you meet your wellness goals in a safe, relaxing, and fun environment.
- Our Oasis Fitness Center offers classes for all fitness levels, whether you’re learning the basics or you’re ready for a more advanced challenge. Join us for group exercise classes, chair yoga, strength training, or cardio.
- Immerse yourself in our relaxing indoor pool and spa or make a splash and meet new people in a water aerobics class.
- Connect with nature or catch up with a friend on our miles of walking trails. Our guided walking club is always looking for new members.
At Kirby Pines, our staff is dedicated to all aspects of your well-being. Beyond our outstanding fitness center, we offer clubs, groups, classes, outings, events, and experiences – everything you’re looking for in a senior living community is right here.
Our team is here to care for your mind, your spirit, and your body. Our residents often say, “Kirby is Family,” and as part of our welcoming community, you’re treated like family too.
If you’re starting a low-impact exercise routine this spring, come stroll our beautiful 60-acre campus for a tour and experience all that Kirby Pines has to offer for yourself.



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