Low Impact Exercise Equipment & Exercises for Seniors

Getting older doesn't mean giving up on getting stronger or fitter. The key is choosing exercise that suits your current ability, mobility and goals.

Low impact exercise equipment such as recumbent bikes, rowing machines, Pilates reformers and resistance equipment can help seniors stay active without the repeated impact associated with activities like running or jumping. 

And you don't necessarily need equipment to get started. Some of the best exercises for seniors at home are simple movements that can help build strength, cardio fitness, mobility and balance.

What is low impact exercise equipment for seniors?

Low impact exercise equipment allows you to exercise with relatively low impact on your joints while working on cardiovascular fitness, strength, mobility or a combination of these.

Common options include:

• Recumbent exercise bikes

• Rowing machines

• Pilates reformers

• Resistance machines

• Home gyms

• Dumbbells and resistance bands

Low impact doesn't necessarily mean low intensity. You can still have a challenging workout without running, jumping or repeatedly landing on hard surfaces.

At Orbit, we've helped Australians choose fitness equipment for more than 40 years, and one thing we've learned is that specifications only tell part of the story. The right machine also needs to suit the person using it.

Best exercises for seniors at home

The best exercises for seniors at home usually combine cardio, strength, mobility and balance rather than focusing exclusively on one type of training.

Healthdirect recommends that older adults include aerobic exercise alongside strength, flexibility and balance activities.

Walking

Walking is one of the simplest ways to add more movement to your day. You can walk outdoors or use a treadmill at home when weather or convenience makes indoor exercise preferable. 

Cycling

Cycling provides cardiovascular exercise without the repeated landing forces associated with running. An indoor exercise bike also allows you to control resistance, duration and pace. 

Sit-to-stands

Sit-to-stands are simple strengthening exercises for seniors that work the lower body while practising a movement used throughout everyday life.

Use a stable chair, move slowly and start with a manageable number of repetitions.

Supported calf raises

Hold a stable surface for support, slowly raise your heels from the floor, then lower them with control. This simple movement requires no specialist equipment and can be adapted to your ability.

Resistance exercises

Resistance bands, dumbbells and resistance machines can all be used for strength training for seniors. Start with manageable resistance and focus on controlled movement and good technique. 

Pilates and mobility work

Controlled Pilates and mobility exercises can add strength, flexibility and movement to a low-impact routine.

You don't need to do all of these in every session. Aim for a mix of activities you enjoy enough to keep doing consistently.

Best low impact exercise equipment for seniors

There isn't one piece of equipment that's right for every older adult. The best exercise equipment for seniors depends on what you want to achieve and what you can use comfortably and confidently.

Exercise bikes and recumbent bikes

An exercise bike for seniors can be a practical choice for indoor cardiovascular exercise.

Recumbent bikes are particularly worth considering if you prefer a larger seat and supported riding position. They allow you to exercise while seated with back support rather than leaning forward over handlebars.

A recumbent bike for seniors may suit someone who:

• Wants low impact cardio

• Prefers a supported seated position

• Finds a traditional bike saddle uncomfortable

• Wants adjustable resistance

• Prefers exercising at home

One Orbit tip: don't choose a bike purely from its specification sheet. Seat position, adjustability, pedal position and how easily you can get on and off can matter just as much as programs and console features.

Rowing machines

A rowing machine for seniors can combine cardiovascular exercise with upper and lower body movement.

Resistance and pace can be controlled, making rowing adaptable to different fitness levels. However, rowing requires coordination, and many rowers have relatively low seats.

For someone with limited mobility or difficulty getting down to a lower position, another machine may be more practical. Low impact doesn't automatically mean suitable for everyone.

Pilates reformers

Pilates reformers provide adjustable resistance for controlled strength, mobility and flexibility exercises.

They can suit people who prefer slower, controlled movement rather than high-impact exercise. If you're new to reformer Pilates, learning the movements with a qualified instructor can help you use the equipment more confidently.

Strength training equipment

Strength training for seniors doesn't have to mean heavy barbells or complicated gym routines.

Suitable options can include:

• Resistance bands

• Dumbbells

• Pin-loaded resistance machines

• Home gyms

• Controlled bodyweight exercises 

A pin-loaded home gym can be particularly convenient because resistance can be changed quickly without repeatedly loading and unloading weight plates.

If strength is one of your main goals, you can also compare Orbit's broader strength equipment range. 

A simple beginner workout for seniors

If you haven't exercised regularly for a while, easy exercises for seniors should be manageable, controlled and appropriate for your current fitness.

A simple home session could include:

1. 5 to 10 minutes of comfortable walking or cycling

2. Supported sit-to-stands

3. Light resistance rows

4. Supported calf raises

5. Gentle mobility exercises

Start with what you can comfortably manage and progress gradually. Healthdirect recommends beginning slowly and building up, particularly if you've been inactive.

Consistency matters more than trying to make every session exhausting.

Combining low impact cardio and strength training

Cardio and strength training do different jobs, so you don't need to choose between them.

Low impact cardio for seniors can include walking, cycling, rowing, swimming and water aerobics. Strength work can then be added using resistance bands, weights, resistance machines or bodyweight movements. 

Australian movement guidelines recommend:

• 30 minutes or more of moderate-to-vigorous physical activity on most days

• Muscle-strengthening activities on two or more days per week

• Functional activities targeting mobility, balance and coordination on three or more days per week

That doesn't mean every workout needs to include everything. You might walk or cycle on several days of the week, add two shorter strength sessions and incorporate mobility and balance activities throughout the week.

Choosing home exercise equipment for seniors

When choosing home exercise equipment for seniors, start with the person rather than the machine. The most advanced equipment isn't necessarily the best choice if it's uncomfortable, difficult to access or doesn't suit the way you want to exercise.

Consider:

• Comfort: Look for a natural exercise position, comfortable seating or handles, and movement that feels right for you.

• Accessibility: Check how easy it is to get on and off, along with seat height, handles and overall stability.

• Adjustability: Choose equipment with seats, resistance levels and settings that can be adapted to your body and fitness level.

• Your goals: Match the equipment to what you want to improve, whether that's cardio, strength, mobility or general fitness.

• Available space: Measure your workout area and allow enough room to access and use the equipment comfortably.

• How you'll actually use it: Choose something that fits your routine and that you'll realistically use consistently.

If you're comparing several options for a home setup, Orbit's home gym essentials bring together equipment suited to different types of home training. 

Having helped Australians choose fitness equipment since 1983, we've seen plenty of fitness trends come and go. One principle hasn't changed: the best equipment is the equipment that suits your body, goals, space and routine well enough that you'll keep using it.

Exercising with limited mobility or during injury recovery

Exercise becomes more individual when you're dealing with limited mobility, an existing health condition or injury recovery.

For exercise equipment for seniors with limited mobility, factors such as stability, seat height, back support and ease of access can be more important than how many workout programs a machine offers.

Remember that "low impact" doesn't automatically mean suitable for every condition or injury. If you have a medical condition, have been mostly inactive, are recovering from an injury or are unsure what activity is appropriate, speak with your doctor, physiotherapist or exercise physiologist before starting a new exercise program.

Find the Right Low Impact Exercise Equipment for You

The right low impact exercise equipment should make staying active easier and more comfortable.

For some people, that's a recumbent bike for regular cardio. For others, a rower, Pilates reformer or home gym may better suit the way they want to train.

Orbit Fitness has been helping Australians choose fitness equipment since 1983. Our approach is simple: understand how you want to exercise, then help you find equipment that suits your goals, space and budget rather than pushing you towards a machine you don't need.

Need help deciding? Speak with the Orbit Fitness team or visit one of our seven Perth stores to compare equipment and find an option that works for you.

FAQs

What is the best exercise machine for seniors?

There is no single best exercise machine for seniors. Recumbent bikes can suit supported low-impact cardio, while rowing machines provide full-body movement and Pilates reformers or resistance machines can support strength and mobility.

What is the best home exercise equipment for seniors?

The best home exercise equipment for seniors is comfortable, accessible and suited to the person's goals. Recumbent bikes are worth considering for cardio, while home gyms, resistance equipment and Pilates reformers can support strength and mobility.

Is an exercise bike good for seniors?

Yes, an exercise bike can be a good low-impact cardio option for many seniors. Recumbent bikes may be particularly comfortable for people who prefer a larger seat, back support and a supported riding position.

Are rowing machines good for seniors?

Rowing machines can provide low-impact cardiovascular exercise while involving both the upper and lower body. However, technique, coordination and the ability to comfortably get on and off the rower should be considered.

Can seniors build strength at home?

Yes. Seniors can build strength at home using resistance bands, dumbbells, bodyweight exercises, Pilates equipment or a home gym. Choose resistance and exercises appropriate to your current ability and progress gradually.

How much exercise should seniors do?

Australian guidelines recommend at least 30 minutes of moderate-to-vigorous physical activity on most days, strength activities on two or more days per week, and mobility, balance and coordination activities on three or more days per week.

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