With age, it becomes more important than ever to prioritise building strength and flexibility, but this can prove a struggle when your joints are not up to the job.
Thankfully, low-impact, gentle workouts exist for this very reason; plenty of influencers have rushed to various platforms to promote “joint-friendly” exercises for those keen on staying fit.
One of the fitness gurus is Dr Nancy, a physiotherapist who boasts more than 33,000 followers online, building a loyal following by sharing easy workouts for people of all ages.
However, in a recent video, the expert, who goes by @dr.nancy.dpt online, shared a video for women over 50 who struggle with knee pain but are looking to shed pounds.
Painful workouts aren't necessary to lose weight, Dr Nancy said
|@DR.NANCY.DPT/TIKTOK
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“You can still lose weight and get stronger without painful workouts,” Dr Nancy explained, shelving the belief that workouts must be entirely avoided when sore joints come into play.
“This low-impact workout for women over 50 is joint-friendly, beginner-safe, and designed to help you build strength while protecting your knees,” she said, sharing the video online.
Starting off the demonstrations, Dr Nancy instructed: “Start with this combo move where you go from 'serve the platter' to 'around the world'.”
Working several muscles simultaneously, combination moves are highly lauded for their time efficiency, increased fat burning, as well as boosting muscle mass and supporting cardiovascular health.
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This move specifically seeks to “build arm and chest strength while staying easy on the knees”, which is increasingly important with age.
The second exercise is simple ankle taps, which are deployed to get your heart up without jumping.
High-impact exercises like sudden jumping can stress the patellar tendon and knee joint cartilage. However, there are methods, such as wearing proper trainers and strengthening leg muscles, that are advised to prevent damage.
The third exercise is a weighted step up - “but keep it low to start,” she suggested, explaining: “The knee drive adds more dynamic movement and a balance component that will engage your core.”
Dr Nancy shared the 'joint-friendly' workout online
|@DR.NANCY.DPT/TIKTOK
The next exercise is marching in place while holding a pair of dumbbells overheard, working out an array of muscle groups throughout the body.
Finally, Nancy advised ending the short and sweet workout with a Romanian deadlift (RDL) to a bent-over row, exercising the hamstrings, glutes, and lower back.
“This routine is low impact but it works your whole body. Remember, consistency is what creates change,” she reminded followers.
She advised total beginners to start off with 1-2lbs when using dumbbells.