Transform Your Fitness Routine With These Low-Impact Exercises Tailored For Veterans
- Paige Rhine
- Apr 7
- 3 min read
As Veterans, maintaining an active lifestyle can sometimes seem challenging. Especially for those dealing with limited mobility, past injuries, or conditions like arthritis. However, staying active is crucial for both physical and mental health. Low-impact exercises are an excellent way to build strength, enhance flexibility, and improve overall well-being, all without putting unnecessary strain on the body.
At the Boots to Health Foundation, we understand the importance of fitness and wellness in every phase of life, especially for Veterans who have served our country. That’s why we’ve put together a list of low-impact exercises designed specifically for helping Veterans improve their fitness routine while being gentle on their joints.
Low-Impact Exercises
Chair Yoga
Chair yoga is a wonderful option for veterans with limited mobility. This gentle practice focuses on stretching, breathing, and mindfulness while providing a full-body workout.
Seated Cat-Cow Stretch: Sit up straight, inhale as you arch your back and look up (cow), exhale as you round your back and tuck your chin (cat).
Seated Forward Bend: Slowly reach toward your toes while keeping your legs extended in front of you, stretching your back and hamstrings.
Water Aerobics or Swimming
Water exercises are perfect for those with joint pain or mobility challenges. Water aerobics can increase strength, flexibility, and cardiovascular fitness, all while minimizing the risk of injury.
Water Walking: Walk slowly through the water, focusing on lifting your knees and swinging your arms for added resistance.
Leg Lifts: Stand in the water and gently lift one leg at a time, holding for a few seconds before lowering it back down.
Walking or Marching in Place
Whether you’re walking around your neighborhood or marching in place at home, this simple activity offers cardiovascular benefits, helps maintain mobility, and improves overall health.
Start with short walks (5–10 minutes) and gradually increase your time as you feel more comfortable.
If walking outside isn’t an option, try marching in place while holding onto a sturdy chair or countertop for support.
Resistance Band Workouts
Resistance bands help you build muscle without using heavy weights, making them easier on the joints. Resistance band exercises are also versatile and can be performed while sitting or standing.
Seated Rows: Sit tall with your legs extended and a resistance band around your feet. Hold the band with both hands and pull it towards you, squeezing your shoulder blades together.
Leg Presses: Sit with the band around your thighs and gently push your legs forward, extending them straight, then return to the starting position.
Tai Chi
Tai Chi is a form of low-impact martial art that combines slow, controlled movements and deep breathing. It’s known for improving balance, flexibility, and coordination while also reducing stress. Veterans with limited mobility can greatly benefit from the meditative flow of Tai Chi.
Look for local Tai Chi classes that offer beginner-level instruction, or explore online videos to practice at home.
Focus on slow, deliberate movements, and remember to breathe deeply throughout each movement.
Maintaining A Routine
Building a balanced fitness routine is key to staying consistent and seeing results. Start small by incorporating a few of these low-impact exercises into your daily routine. For example, you could start with 10–15 minutes of walking or chair yoga and gradually increase the duration as your body becomes stronger.
Example Routine:
Morning: 10 minutes of chair yoga
Midday: 15 minutes of walking or marching in place
Evening: 10 minutes of resistance band exercises or water aerobics
Low-impact exercises are a great way to stay fit, healthy, and active, especially for Veterans with limited mobility or those recovering from injuries. Whether you’re trying chair yoga, water aerobics, or resistance band workouts, there’s something for every Veteran, regardless of fitness level. Start incorporating these exercises into your daily routine and remember, every small step you take toward improving your health is a victory. At the Boots to Health Foundation, we’re here to support you every step of the way.
References:
Veterans, W. a.-. V. C.-. (2024b, September 12). Veterans and Physical Wellness: Creating a sustainable fitness routine. Warrior Allegiance : Are You VA Rated 90% or Less? Let’s Talk. https://warriorallegiance.com/veterans-and-physical-wellness-creating-a-sustainable-fitness-routine/
Workouts more than training for vets. (2011, July 22). www.army.mil. https://www.army.mil/article/20704/workouts_more_than_training_for_vets
Right, E., & Right, E. (2024, July 17). The relationship between pain and exercise for veterans - exercise right. Exercise Right -. https://exerciseright.com.au/exercise-and-pain-for-veterans/
Cscs, S. S. (2022, January 18). Here Are Some Exercises that Work Well for Disabled Vets. Military.com. https://www.military.com/military-fitness/workouts/exercises-for-disabled-vets
Bedosky, L. (2023, July 28). Low-Impact Workouts: What they are, health benefits, and getting started. EverydayHealth.com. https://www.everydayhealth.com/fitness/low-impact-workouts/guide/
What is Low-Impact Exercise? | Cigna Healthcare. (n.d.). https://www.cigna.com/knowledge-center/what-is-low-impact-exercise
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