5 Low-Impact Senior Exercises for a Flat Belly

As seniors age, staying healthy becomes a more significant concern. One of the primary health concerns that arise is maintaining a healthy weight. Emerging studies have found that carrying excess weight increases the risk of developing chronic diseases such as diabetes, stroke, joint inflammation and heart disease. Not only that, but high body mass index (BMI) can also reduce mobility and make it harder to perform daily activities of living, which can impact a senior’s quality of life.

A flat belly can be a great goal for seniors to aim for, as it not only promotes overall health but also helps boost self-esteem. However, not all exercises are appropriate for seniors, especially those who may have mobility and balance issues. That’s why low-impact exercises are an excellent starting point for seniors who want to flatten their belly. Here are five low-impact exercises that seniors can try to achieve a flat belly:

1. Walking

Walking is an excellent low-impact exercise that seniors can do every day to improve overall health and burn calories. Walking strengthens the muscles in the lower body, especially the calves and glutes, and it’s great for cardiovascular health. Seniors can start with a brisk walk for 30 to 45 minutes every day, gradually increasing the duration as fitness levels improve.

Action Step: Senior readers can start by trying to walk around their neighborhood or local park for 15 minutes every day. They can also find a walking buddy, join a walking group or invest in a pedometer to track their steps.

2. Gentle Yoga

Yoga is a fantastic way for seniors to improve flexibility, balance and core strength. Yoga poses that focus on breathing, core and balance can help seniors achieve a flatter belly. Some effective yoga poses to try include the plank pose, the boat pose, and the bridge pose.

Action Step: Senior readers can start a daily yoga practice by following video tutorials online, joining a yoga class or by checking with their local senior center.

3. Pilates

Pilates is another low-impact exercise that focuses on strengthening the core muscles, which can help achieve a flatter belly. Pilates exercises are gentle, slow and precise, making them ideal for seniors who may have mobility or balance issues. Pilates exercises that seniors should try include the hundred, the roll-up, and the leg circle.

Action Step: Senior readers can find a beginner’s Pilates class at their local gym or fitness center, or follow Pilates videos online.

4. Swimming

Swimming is a no-impact exercise that seniors can do year-round, and it’s great for toning the entire body. Swimming burns calories, strengthens the core muscles, and improves cardiovascular health. Seniors can start slow by swimming laps for 20 to 30 minutes, gradually increasing both the duration and intensity.

Action Step: Senior readers can join a local senior swim group or take swim lessons at their local pool.

5. Resistance Band Training

Resistance band training is another low-impact exercise that seniors can do to achieve a flatter belly. Resistance bands are affordable, portable, and versatile, making them a perfect workout tool for seniors. Resistance band exercises that seniors should try include standing twists, seated rows, and leg curls.

Action Step: Senior readers can purchase resistance bands and try some beginner exercises.

Final Quote: “Age is just a number, and it’s never too late to start taking care of your health. By incorporating low-impact exercises into your daily routine, seniors can achieve a flat belly and improve their overall quality of life.”