Best Low-Impact Exercises for Assisted Living Residents

But if your loved one is an assisted living resident, exercising may pose some challenges. Amenities vary in each assisted living community. Depending on the community, seniors’ access to gym equipment or space may be limited or unavailable. Luckily, there are still plenty of low-impact exercises that can be done with limited space and little or no equipment. The benefits are worth the effort. By doing low-impact exercises, seniors can strengthen their bones and muscles, manage their weight, boost energy, improve mood, and promote better sleep.^[02]

Low-impact workouts are great exercises for assisted living residents as they can help improve and maintain overall health. Although exercise can improve your health it can also lead to physical injury. Be sure to consult with a doctor before beginning any workout routine.

Low-impact exercises are workouts that raise your heart rate slowly without putting a lot of pressure on joints.^[02] With these unhurried and gentle exercises, seniors can become or remain physically active, even in assisted living facilities.

Low-impact exercises are particularly beneficial to seniors because they allow for physical activity without over-exertion. By exercising, seniors not only create the opportunity to increase their strength but also their confidence in their ability to do daily activities independently. Exercising can also be a great way to be social by working out with friends.

Be sure to reach out to your loved one’s doctors or medical advisors before beginning any new exercise regime. They can offer advice on what areas to work on and what exercises might best fit your loved one’s physical capabilities.

Let our care assessment guide you

While life in assisted living can make it harder to stay active, with these low-impact exercises, your loved one should have no problem completing a workout.

Walking

Whether you like walking indoors or out, going for a stroll is a gentle yet effective workout. Walking strengthens muscles, improves internal organ regulation, and can lift your loved one’s mood. Use landmarks around the facility to keep track of how many laps have been completed. Consider gifting your loved one a smartwatch, like a Fitbit, which allows them to keep track of their vitals, walking routes, the number of steps taken, and has other convenient uses for daily life.

Yoga

Slow-paced, simple stretches can be an effective strengthening workout. Stretches like mountain or tree pose are simple standing exercises that help with balance and improve abdominal strength. These stretches can be done in seniors’ shared or private suites or apartments. For those needing extra support, doing poses while sitting in a chair ^[03]can be just as effective. Try cat/cow or sun salutation arms while sitting to lengthen the spine and relieve back and neck tension.

Weightless exercises

Weightless exercises can be done by seniors at various stages of physical ability without any equipment. Whether your loved one is able to stand on their own or needs a walker, many weightless exercises can be done in seniors’ living rooms. These exercises can be done standing, sitting, or with the assistance of a walker.

• Wall push-ups: Stand an arm’s length away from a wall with your feet shoulder-width apart. Place your hands flat on the wall, bend your elbows and lean towards the wall, then push back. These can be done in sets of five or 10.^[04]
• In-place marching: With your feet firmly on the ground and arms at a 90-degree angle, alternate raising one leg at a time while slowly swinging your arms back and forth. In-place marching can be done standing or in a chair.
• High knees: With legs about a foot apart and arms at a 90-degree angle, raise your knee past your waist one at a time. Do this exercise for about 30 seconds standing or in a chair.

Partner workouts

Working out with a neighbor in assisted living is a fun way to be social while staying active.

• Side leg extensions: Holding your partner’s shoulder, slowly lift one leg out to the side, and hold it in place for a few seconds, then bring that leg back down. Repeat 10 times, then switch sides and do the other leg.^[05]
• Medicine ball toss: Use a lightweight medicine ball that accommodates the physical ability of both participants. Toss the ball back and forth while standing about three feet apart.
• Back stretching: Standing face to face with your partner, keep your feet shoulder-width apart. While holding each other’s forearms, one at a time, bend your knees and take a couple of short steps backward while leaning your chest forward.
• Alternating hand taps: Stand facing your partner. Both partners raise hands with palms out.  Take turns tapping your partner’s right hand with your right hand and then tapping their left hand with your left hand. Doing this helps strengthen the arms and core.

Talk with a Senior Living Advisor

Adults aged 65+ should participate in 150 minutes of physical activity a week, or a 30-minute activity five days a week, according to the Centers for Disease Control and Prevention.^[06] By incorporating exercise into your loved one’s health care routine, they can avoid injuries, experience overall improved health, and avoid more complicated health issues in the future.

With low-impact exercises, even seniors in assisted living who feel like they have limited exercise options can enjoy the health benefits of physical activities. Remember to consult your loved one’s doctor before embarking on a new workout routine. If your loved one’s current assisted living facility isn’t meeting their needs, A Place for Mom’s Senior Living Advisors can help you find the right fit for your family.