8 Simple Low Impact Exercise to Improve Mobility

low impact exercise improve mobility

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Although trends in the fitness and wellness industry evolve continually, the significance of low-impact exercises will always remain essential. The best thing about low-impact workouts is that they improve mobility, build strength, and make it possible to stay active without stressing the joints.

As a result, low-impact exercises are the most highly recommended physical exercises for the elders. If you are searching for the best ways to stay healthy and safe, the best eight simple low-impact exercises for improving mobility are listed below.

Best Low Impact Workouts

Low Impact Jumping Jacks exercise

1. Low Impact Jumping Jacks

Low impact jumping jacks are exceptional warm-up exercises that move your muscles and get the heart pumping. You can speed the arms movements to burn as many calories as possible.

Start by standing with arms at the sides.

Step your left foot out, and simultaneously bring the arms above the head. Throughout this movement, ensure the weight is in the left foot.

Return to the starting position.

Instantly step out the right foot. Similarly, keep your weight to the right and raise your arms above the head.

2. Lateral Shuffle

This exercise helps you work on several muscle groups concurrently. It will boost your balance and coordination.

First, stand with feet shoulder-width apart, slightly bend the knees, slightly lean forward from the hips, and stretch the arms in front.

Second, shift the weight to the left and lift your left foot. Push from the right foot so that the body moves to the left side.

Maintain the movement’s form and speed.

Bring your feet together and redo the move with the other foot.

Air Swimming Exercise

3. Air Swimming

If you wish to improve your posture, air swimming needs to be your go-to low impact exercise. Here is what it entails:

Lie on your stomach.

Extend your arms above the head.

Lift your chest, legs, and arms off the floor.

Squeeze your glute muscles.

Redo the process as you lift and lower your legs and arms from the floor.

The repetitions and sets you wish to perform come down to your personal taste. It is advisable to mix them based on needs and ability. You can also find helpful resources such as Gait training exercises for stroke patients.

Kick Through exercise

4. Kick Through

This exercise increases your overall body’s strength, besides improving agility and control.

Keep your toes and hands on the floor and bend the knees off the floor.

Rotate the body to one side and extend the left leg while lifting the right arm off the floor.

Go back to the middle position and redo the process on the other side.

You should perform this exercise slowly and smoothly.

The Warrior II exercise

5. The Warrior II

It strengthens the glutes, shoulders, and back.

Start by standing in a wide stance, and then raise your arms to form a “T.”

Turn the left foot outward and ensure it’s perpendicular to the right one.

Slowly bend the left knee.

Raise the body slowly to go back to the wide-stance standing position.

Repeat the process with the other leg.

Side Lunge exercise

6. Side Lunge

Use this exercise to strengthen your legs and spine.

Begin by standing with legs shoulder-width apart.

Extend the arms to the sides.

Step towards the side, rotate the upper body, and keep the hands down to touch the opposite ankle.

Redo the process on the other side.

Plank with Knee to Side exercise

7. Plank with Knee to Side

It is the ideal exercise for warming up the hip and core area.

Begin in a plank position.

Flex the core area and lift one knee to the side.

Repeat on the other side.

You can start with ten repetitions and later increase them after getting used to the exercise.

Standing Oblique Crunch exercise

8. Standing Oblique Crunch

When performing this exercise, it’s sensible to control the movement and engage the core for optimal impact.

Start with elbows flared out to the side, hands on the back of the head, arms bent, and the feet shoulder-width apart.

Bend to the left side while bringing the elbow down and concurrently lifting your left knee to touch.

Go back to the starting position. Redo the process on the other side.

The Final Say

If jumping, plyometrics, and running are not your thing, don’t think you can’t benefit from low-impact exercises. If you are confined for any reason, make sure you are stable and strong before progressing to advanced exercises. Incorporating low-impact exercises into your lifestyle will unquestionably improve mobility regardless of your fitness objectives.