Just 5 low-impact exercises that won’t cost a thing.

Now I’m not thrilled to use the phrase "late thirties" but unfortunately after a recent birthday this is the realm I find myself residing in. 

I used to think people were exaggerating when they had to make a distinct ‘ouft’ noise getting up from their seat because of creaky joints, but since moving into this new age tick box, I now know that noise all too well. 

Getting older and mild niggles go hand-in-hand. I put my back out brushing my teeth the other day, but lucky for us late thirties lot, it’s not all doom and gloom. 

The answer is movement. Specifically, low-impact training that you can do easily at home (for free). And don’t fret, low impact doesn’t mean you’re 'copping out', or that it's equal to low-intensity exercise. It can be just as heart-pumping with those endorphin-boosting benefits — but kinder on your joints.

If your sore joints are holding you back from the activities you love, there are also options like Caltrate Joint Health to help you keep moving freely, and can improve joint mobility in as early as 30 days.

This new daily supplement contains UC-II^® Collagen, a form of undenatured type II collagen — different to commonly known hydrolysed collagen, as it's made by a patented process that works with the body's natural processes to improve joint function and reduce joint discomfort. 

Now, try these 5 exercises below in sequence together, and you'll find they make a pretty sweet workout.

Walking

What a place to start, something many of us can say we've mastered, and something that is so simple (and free) to add to our movement routine. A 15-minute walk gets your whole body moving, warms up all your joints that haven’t moved overnight or from sitting at your desk all day. You can nip out with your dog, pop to grab a coffee or even just embrace the weather and get outside. 

It’s also suggested that 30 minutes of walking outside is extremely beneficial for your mental health. It’s a win-win situation.

Stretching

So stretching is immense, it makes you feel so good but for some reason we all know that we should be doing it, but we just... don’t. It’s like going to the physio where they write down a full program for us, but for some reason we completely ignore them and struggle on. 

But want to know the solution? Create a mini routine to stretch out those body parts that are giving you a little trouble that lasts no longer than 10 minutes. Aforementioned. I have some niggles in my back, so my personal favourites are: 

• Cat-cow poses, to stretch my lower back. (The repeated motion of moving the spine from a rounded position, apparently like a cow, to an arched one, emulating a cat.)

• Some juicy 'threading-the-needle' to stretch my shoulders and mobilise the upper back. (You start on all fours on the ground in a table top position, knees under your hips with your toes tucked under. You open up your chest to the right as you extend your right arm toward the ceiling, then move your right arm under your chest toward the ground, like you're 'threading a needle' — where your torso will then naturally shift to face downward. You're keeping both knees and your left arm grounded for support. Hold the pose, focus on your breathing, then repeat on the other side.)

• Child's pose to stretch my back and muscles around my hips. (Kneeling and sitting on your knees, you're leaning forward, keeping your bottom on your heels, and resting your forehead on the floor.)

I’ve got into the habit of doing these three movements every morning and feeling the benefits.

Strength training

Strength training might always makes you think of lifting heavy weights and hectic competitions, but want to know something cool? It can be done using your own body weight (equipment free!) and done in front of your TV. 

So, to help iron out any joint niggles, try some simple body weight movements. Start with a 10 x bodyweight squat, making sure you weight over your toes and drop your hips down. If you need to, you can pop a chair behind you too (just be sure to check the chair isn't going to roll or slide away from you). 

Lunges are important too, and you can choose whether you lunge backwards or forwards (for some reason I find going backwards heaps easier). Try 10 on each leg. 

Superman, or as I prefer ~superwoman~, this involves lying on your stomach and lifting your arms and legs off, as if you're a flying hero, lifting and holding for 30 seconds. Try doing this for four rounds. 

Finally, try 10 x pushups, where these can be done on your toes if you’re an absolute boss, or as I do them, on my knees with a mat or carpet underneath for extra cushion. If you struggle to get down to 90 degrees in your elbows and back up, go all the way to the ground, release your hands then push back up.  

Pilates

I remember hearing about pilates through friends and at work, and the difference people felt. As a runner and a former hockey player, I was sceptical but after giving it a go I can confirm: it is... well, amazing. I mean, if it’s good enough for Jennifer Anniston I should have known all along. Pilates makes you work parts of your body you didn’t know existed and boy, you feel the benefits of it afterwards. 

My favourite moves include:

• 10 x hip rolls. All you need to do is lie on your back and lift up your hips keeping your shoulders on grounded.

• 10 x sidekicks on each side. This is where you lean on your elbow, both legs out straight and lift your top leg. Nope, I've likely never used those muscles before either!

• 10 x clams on each side. Stay on your elbow, bend your knees, keep your feet together and lift your knee.

• Finally, finish with 30 seconds in a plank, four times over.

When you master this, you feel the benefits believe me. Again, such a simple routine of a few moves will be gentle on the body, and you’ll feel your strength building.

Household chores

I know this isn’t technically recognised as strenuous exercise, but anyone who has undertaken a full house deep clean will strongly disagree. Household chores essentially means you’re moving your body and using all the key movements of pushing, pulling, hinging, squatting, walking and rotating. 

The real best bit though? You’re doing something great for your body and you’re ticking off those pesky chores at the same time. Yes, you’re mopping the floor... but you’re also pushing, pulling and hinging at the hips. See what I did there, a sneaky 'exercise' that you’re likely doing already and just needed to reframe. 

Here's a handy recap of all of these exercises together to make yourself a low-impact workout worth repeating.

Don’t let sore joints hold you back from the activities you love, so give it a go:

Warm-up

• 10 minute walking 

• 6 x cat-cow stretches

• 3 x 'threading the needle' stretches each side 

• 30 seconds child’s post 

Workout

• 10 x bodyweight squats 

• 10 x bodyweight lunges on each side 

• 4 x 30 seconds of superwoman 

• 10 x pushups 

• 10 x hip rolls 

• 10 x side kicks on each side 

• 10 x clams on each side 

• 4 x 30s plank 

Cool down 

• Quick vacuum of the lounge room (two birds, one stone!) 

Shop Caltrate Joint Health to support your overall joint health in one daily tablet.

Always read the label and follow the directions for use. Caltrate Joint Health contains UC-II^® collagen which helps improve joint mobility in as early as 30 days, according to Crowley et al 2009. Int. J. Med. Sci.

Feature Image: Getty/Mamamia.