Losing weight often becomes more challenging as people grow older. Knee pain, fear of injury, low stamina and a slowing metabolism can make regular workouts feel difficult. This is especially true for
people above 50 years of age or those weighing 80, 90, or even 100 kg. High-impact exercises, jumping routines, and intense gym sessions may feel unsafe. However, experts say weight loss does not always require extreme effort. Simple, low-impact movements done consistently can deliver long-term results.
Fitness coach Neha addresses these concerns in an Instagram post. To people who avoid exercise due to knee pain or injury risk, she explains that safe and sustainable movement is more effective than pushing the body too hard. According to her, these home workouts are ideal for beginners and older adults.
“If you are stuck at 80, 90, or 100 kg and want something easy, start here,” Neha shares.
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Exercise 1: Standing Heel-To-Hip Touch
The first exercise involves standing straight and bending one leg at a time, trying to touch the heel to the hip. Arms remain straight and active. This movement activates the thighs and glutes while keeping stress off the knees, making it suitable for people with joint issues.
Exercise 2: Low-Impact Jumping Jack
This is a modified version of the classic jumping jack. Instead of jumping, you step one leg out to the side while raising your arms, then switch sides. It gently increases heart rate, burns calories, and improves coordination without putting pressure on the joints.
Exercise 3: Side-To-Side Walk
In this move, you walk from side to side in a controlled manner. It strengthens hip muscles, improves balance, and supports overall joint stability, which is important as you age.
How Often Should You Do These Exercises?
Neha suggests doing each exercise 20 times and repeating the routine five times. She says it is more important to exercise every day than to go fast or very hard. Over time, these easy exercises can help build stamina, support weight loss, and keep the knees healthy.
Why Low-Impact Workouts Work After 50
Health experts say low-impact exercises are good after the age of 50. As people get older, muscles become weaker, and belly fat is harder to lose. These gentle exercises help keep muscles strong, improve blood flow, reduce swelling and prevent injuries. The main idea is to choose exercises that are safe, easy, and can be done for a long time.
