Not a Walking Fan? Here Are Some Other Low-Impact Exercises to Keep You Moving
We’ve all heard that a body in motion stays in motion as we get older. That means that if you ever stop moving around like taking walks or doing exercises, you will start to lose the ability to do it. We aren’t saying that you will become immobilized, just that certain movements will become harder such as balancing and arm lifting. Keeping your body moving is essential to help prevent medical problems later. Read on for some low-impact exercises other than walking to get you going.
Remember, when starting any new exercise regimen, be sure to talk with your provider to make sure it’s safe for you.
Body-Weight Exercises
Pushing, pulling, lifting, and bending. According to Chapa-De Lifestyle Coach Jay Sanchez, using what you have is the best way to get started. This includes using your body weight. Some movements include:
- Pushups against a wall or counter. The further away your feet are from the wall or counter makes the exercise more difficult.
- Sitting and standing. This movement is a less intense squat that also has less impact. If you find that the seat is too low, hold on to the back of the chair to prevent you from going too low. Be sure to always work within your comfort level.
Resistance Bands
As far as workout equipment goes, resistance bands are one of the cheapest options out there. They come in different resistances so you can start at a lower ‘weight’ and work your way up. They work by pulling one end from the other using your hands, arms, legs, or feet. Some workout options are:
- Secure your resistance band on a door or wall. Stabilize your feet and pull the bands back in a 90-degree angle.
- Hold the end of the band in each hand and do short pulls away from the other. Start with a lower weight band and work your way up.
- Sitting in a chair, loop the band up to right above your knees so it is flat with the ceiling. Keep your fleet flat on the ground and hands on your waist. Pull your knees apart in controlled movements.
Light Hand Weights
What’s great about lifting light weights is that they don’t have to be weights at all! You can use cans of food or even water bottles to give your arms a little more resistance. Here’s some movements you can do with whatever you have on hand:
- Either sitting straight or standing, hold a weight in each hand. Point your wrists to the front and lift the weights towards the ceiling.
- With a weight in each hand, repeat the same movement from the first exercise but now do it with your wrists facing each other.
Be sure to warm up before starting any exercise and listen to what your body is telling you. If the movement hurts or doesn’t feel right, stop and work your way up to it.
Be Sure to “Talk”
Have you heard of the Talk Test? It’s a good way to see if your exercise is at a good level for you. It is likely a good level if you can talk during your exercise. If you are struggling to talk normally, are panting, or not able to speak at all, then decrease the level of your workout. You can start working your way up to it again.
It’s a Lifestyle
Did you know that Chapa-De has Lifestyle Coaches who can help you get started? Our team has experience guiding all ages and all levels of movement. If you are ready to take control of your health, we have classes and programs available for your needs like the group exercise class taught by Lifestyle Coach Jay every Tuesday and Thursday. These sessions are free and don’t require a referral from your provider to join. Here’s the details:
Group Exercise Class
Tuesdays at 3:00pm | Thursdays at 9:00am
Chapa-De Indian Health Auburn Building A
Diabetes Department
Break the Cycle
“Being too sedentary, we grow roots,” says Coach Jay. “It makes it harder to move when we aren’t moving enough. It’s a vicious cycle.”
Break the cycle. Give us a call today to get started.
Chapa-De Indian Health Auburn Grass Valley | Medical Clinic
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