Staying active doesn’t have to mean high-intensity workouts. In fact, low-impact exercises can be incredibly effective—especially for women over 50. These joint-friendly moves are easy to incorporate into your day and offer lasting benefits for strength, mobility and heart health.
Fitness educator Denise Austin, who has decades of experience in the industry, often recommends gentle but effective exercises for ageing bodies. “Low-impact movement is easier on the joints and accessible for almost everyone,” she says. Here are four simple exercises to try, based on her top recommendations.
Half jack
This low-impact alternative to a jumping jack is ideal for raising your heart rate without stressing your joints. Keep the classic arm motion of a jumping jack, but instead of jumping your legs in and out, step one foot out to the side at a time. Repeat at a steady rhythm.
This movement improves coordination, boosts circulation and gently activates both upper and lower body muscles.
Walking
Walking is one of the simplest and most accessible ways to stay active. It’s also incredibly beneficial—research shows that walking for just 10 minutes a day can reduce joint pain in the lower body and improve cardiovascular health.
Start with short walks and build up gradually. Supportive shoes are essential for comfort and injury prevention. Look for walking shoes with proper arch support, cushioning and shock absorption—especially if you have sensitive feet or orthotic needs.
Knee lifts
Knee lifts are a standing core exercise that also activates the hip flexors and leg muscles. Begin by standing tall, then slowly lift one knee toward your chest, lower it, and repeat with the other side. For more engagement, add a slight abdominal crunch by drawing your elbow towards your knee.
This move can double as a standing crunch and is a good option for those who prefer not to get down on the floor.
Heel lifts plus overhead press
Heel lifts, or standing calf raises, help build strength in the lower legs and improve balance. To enhance the move, pair it with an overhead press using light hand weights or resistance bands. As you lift your heels off the floor, press your arms overhead, then return to the start.
Combining lower and upper body movement increases heart rate and burns more energy while still being gentle on joints.
The Takeaway
Low-impact doesn’t mean low results. These exercises are easy to learn, simple to modify and powerful in building everyday strength and mobility. As always, check with your GP before beginning a new exercise routine—especially if you’re managing a chronic condition or injury.
By keeping movement consistent and kind to your body, you can maintain energy, independence and confidence well into your 50s, 60s and beyond.
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