8 great low impact exercises you can do at home

Factors like limited mobility and pain can make a difference in the types of exercises you are able to do . Low-impact exercises allow for less strain on the body while still providing a means of staying physically active. Also, low-impact exercises can help you ease into a new workout program. Exercising in the water, whether swimming or doing water aerobics, is a good option, as are gentle forms of yoga and stretching. Remember that many exercises can be modified to accommodate low-impact needs — ask your physician or fitness expert about ways to adapt these activities.

We recommend light weights, 2.5 or 5lbs would be ideal. If you haven’t been active for a while, be sure to take it easy and start slowly.

Raise the roof

Sit (or stand) with feet flat on the floor and hold your weights at shoulder height with palms facing forward, elbows in towards your body, then lift the weights above your head and hold them up for 10 seconds. Increase the time you hold the weights up, as you become conditioned.

Arm raises

Another beneficial exercise for your upper body includes side arm raises — hold the weights at your sides, palms inward, and raise your arms out to the sides, stopping when you reach shoulder height. Another variation would be to raise the weights straight out in front of you. Keep your arms straight during these exercises.

Wall push ups

Stand facing a wall, with your toes 12 to 18 inches away from the wall. Lean forward slightly, and place your palms flat on the wall at about shoulder height. Bend your elbows and lower your body towards the wall until your nose nearly touches, or get as close as you can without straining. Then slowly push back to the starting position. Try 5-10 reps.

Leg raises

This exercise helps strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. For side leg raises, stand behind a chair that won't easily tip and use it to help your balance. Lift one leg out to the side, keeping it completely aligned from heel to hip, while maintaining a straight back and a slight bend in the supporting leg, then slowly lower the leg.

For back leg raises, use the same chair for support and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do not bend the lifted leg or point the toes, and keep the standing leg slightly bent. Try doing 10 reps and then switch legs.

The flamingo

Stand on one leg, with the other leg up and bent at the knee while holding on to the wall for stability. Start off standing on one leg for 10 seconds, and then repeat for 5-10 reps, then switch legs. You may find that it's less taxing to stand on one particular leg than it is to stand on the other—this is normal. Try and maintain good posture (shoulders, back, head straight, ears over your shoulders) as much as you can while doing this exercise.

Chair stand

Focusing on better balance can help reduce the risk of falls and broken bones. The chair stand is a great exercise for strength and balance. Start in a seated position in an armless chair, keeping your back and shoulders straight, (Bonus : extend your arms in front of you, parallel to the ground) and slowly stand up without using your hands. Sit down and repeat the move 5 times, rest, and then complete another set of 5 reps.

Toe raise

You can further improve your balance with the toe raise. Stand behind the chair (using it only for support) and slowly raise your body up on your tiptoes. After holding the position for a moment, slowly lower your heels back to the floor; repeat a few sets of 5-10 reps.

Stretching

Stretching is something you can, and should, do every day. It’s best to warm up for three to five minutes by walking or simply marching in place. Then slowly move into your stretches, holding each for at least 10 seconds. Gently begin range of motion exercises that take your arms and legs through their full range ability. Be sure to breathe during the stretch. Remember that stretching should never be painful. You’re stretching too far if you feel sharp pain or soreness the following day.

TIPS -

• If it is painful to take your arm all the way over your head, just move in your "pain free range of motion".

• If you have any pain the next day, you probably went a little too hard. Cut back on the weight, time or repetitions next time you exercise.

• Short exercise bouts are better tolerated than longer ones. Try breaking up your exercise into 10-15 minute sessions. Don't overwork your joints.

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