Staying active and fit is key to maintaining our health, vitality, and overall well-being as we age. However, it’s equally important to choose activities that minimise the risk of injury. In collaboration with Occupational Therapist Stuart Barrow, Stiltz Homelifts highlights low-impact sports that can enhance health while being gentle on the joints.
Occupational Therapists frequently recommend these low-impact sports / activities to those looking to boost their overall fitness without placing undue stress on their joints. Such sports not only provide a variety of physical benefits but also support mental well-being, making them suitable for individuals of all ages and abilities. Among the best options are swimming, cycling, yoga, walking, and Tai Chi.
Swimming
Swimming is a gentle full-body workout that is easy on joints due to the buoyancy of water. Research shows swimming enhances cardiovascular health, builds muscle tone, and increases joint flexibility.
A study by Bartels et al. (2016) found that there is moderate quality evidence that aquatic exercise may have small, short‐term, and clinically relevant effects on patient‐reported pain, disability, and quality of life in people with knee and hip osteoarthritis.
Cycling
Cycling, whether done on a stationary bike or outdoors, provides aerobic benefits while minimising weight-bearing stress on the body.
Taylor et al. (2006) demonstrated that cycling enhances cardiovascular fitness and lowers the risk of chronic diseases, such as type 2 diabetes and hypertension.
Walking
Walking is an accessible and effective way to enhance cardiovascular health. A study by Murtagh et al. (2015) highlights that regular walking can improve blood pressure, cholesterol levels, and overall cardiovascular function, particularly in older adults.
One of the most remarkable aspects of walking is that it’s completely free! You simply need to step outside your front door to start exercising.
You don’t have to engage in power walking to experience the benefits; gentle walking can also be highly effective. Aside from the physical advantages, walking helps maintain stability on your feet and significantly boosts mental well-being, especially when enjoyed in a park surrounded by fresh air.
Tai Chi
Tai Chi is an ancient Chinese martial art that focuses on slow and controlled movements, which promote balance and mental clarity. Although it may seem like a gentle form of exercise, its benefits are significant and should not be underestimated.
Research by Wang et al. (2010) indicates that Tai Chi can reduce the risk of falls, improve balance, and enhance mental health among older adults. Additionally, the fluid and rhythmic movements practised in Tai Chi contribute to better coordination, flexibility, and cardiovascular function.
Yoga
Yoga can be practised at any age, either alone or in a class setting, and it offers numerous benefits for both the body and mind.
Yoga promotes strength, balance, and flexibility, making it ideal for overall health. Research suggests that it helps alleviate stress and chronic pain. According to Ross et al. (2010), yoga improves physical fitness and psychological well-being in adults.
Additionally, yoga is incredibly soothing for mental well-being, helping to relieve feelings of stress and anxiety as you synchronise your movements with your breath.
