4 Benefits of Low Impact Training for Men Over 50

For men 50 and over, high-impact exercises we most relate to are running, jumping jacks, or burpees, just to name a few. Even though these are probably exercises we grew up with, they’re not the only way of improving our routines as we age. Low-impact training is just as effective and a more suitable option for many to safely maintain fitness levels. To help understand the benefits of this type of training, we’ll share what low impact training is and the – 4 Benefits of Low Impact Training for Men Over 50.

What is low-impact training?

Low-impact training refers to any form of exercise that produces lower loads through your joints while maintaining contact with the floor with at least one limb. This, however, doesn’t mean it is low intensity. Low-impact training can be high- or low intensity, and you will experience it, without a doubt, when your breath- and heart rate progressively increase while performing low impact workouts.

Examples of low-impact workouts include:

• Walking
• Dancing
• Swimming
• Pilates
• Cycling
• Yoga
• Circuit – or modified HIIT training

Now that you understand what low impact training is, let’s look at 4 reasons why men over 50 should incorporate it into their fitness routines.

4 Benefits of Low Impact Training for Men Over 50

Prevents Injuries

Men 50 and over may drastically reduce their physical activity, even stop training altogether to lower their risk of injuring themselves or prevent aggravating existing conditions. Even so, by not exercising, you simply lose strength in your bones and muscles, which then make you predisposed to suffer fractures or disability. Low-impact training can improve your bone density, strengthen your muscles, tendons, and ligaments to support your joints, giving you a longer exercising lifespan.

This training type also rarely involves extreme movements or loads, which prevents the stresses often observed in high-impact training methods. Experts suggest that low-impact training is more effective in avoiding strains and other injuries than high-impact training.

Supports healthy joints

Even though women are more predisposed to develop conditions like osteoarthritis and osteoporosis, men’s risk also increases with age. This is because joints become stiffer and more fragile as we age, while the cartilage becomes thinner and fluid levels decrease.

Luckily, exercise slows down bone loss and increases joint-support by strengthening the surrounding muscles and encouraging circulation. Low-impact training also further protect your joints by not placing them under severe stress or loads.

Lowers your risk of cardiovascular disorders, diabetes, and certain cancers

The CDC suggests 150 minutes of moderate-intensity exercise per week to stay healthy. It also proves these recommendations can lower your risk of high blood pressure, high cholesterol, strokes, heart attacks, type 2 diabetes, and certain cancers.

Even so, a common misconception exists that low-impact exercise doesn’t prevent these conditions as effectively as high impact. Yet, a low-impact workout can be just as intense as a high impact workout. This is because a workout’s effectiveness depends on the intensity and how much your heart- and breath rate increases relevant to your maximum heart rate. You can easily achieve 150 minutes of moderate-intensity exercise each week by only doing low impact workouts.

Reduces stress

We know that exercise stimulates the release of hormones that enhance alertness and energy. It lowers negative stress hormones, boosts your mood, clarity, and cognitive functions while reducing tension levels and anxiety.

• Exercise methods like yoga and Pilates encourage mindful breathing exercises, which further support stress management.
• Dancing is great at promoting creative expression and brightening your temperament, but it’s also a highly effective means of low-impact cardio conditioning.
• Walking, especially outdoors, is an effective and inexpensive workout that helps with creative thinking and lightens your mood.
• Swimming (if you have access to a pool) is arguably one of the greatest low impact, overall body workouts, but improves sleep, moods, and stress.

Final Thoughts on 4 Benefits of Low Impact Training for Men Over 50

Given the research, low-impact workouts are just as, if not more effective than high-impact exercises, especially for men 50 and over. We need to extend the timeframe we can continue physical activities and easing up on the heavier weights, distance running or the high-impact cardio. Aside from the known benefits of exercise, low-impact training is safer to perform because it comprises fewer extreme-range movements and lowers loads on your joints, bones, and muscles.

We hope the information in our piece – 4 Benefits of Low Impact Training for Men Over 50, can help you with an informed decision on your workout regimens. If you want to continue further reading on home-based exercises that promote low impact lifestyles, check out our blogs on  resistance band training and other cardio exercises.

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Eugenie Lamprecht is a Physical Therapist and Pilates Instructor with a great passion for helping others live a healthy and holistic life. She has clinical experience working in various areas of healthcare, such as intensive care units, as well as orthopedic, neurological, and sports facilities.

When she’s not seeing clients, she’s a freelance writer for health & wellness websites and brands. You can see more of her work at https://santoshasisters.com/ and her portfolio at https://eugenie.contently.com/.