This article looks at what low-impact exercise is and how it can be beneficial to people of all ages.
Examples of low-impact exercises that you could try are also explained.
Verywell / Theresa Chiechi
What Is Considered Low-Impact Exercise?
Verywell / Theresa Chiechi
Basically, low-impact means just that.
There will be very little or no impact on your joints.
Working out in a gentle manner can have several benefits while still providing you with a great workout.
Yourheart ratecan be elevated, providing cardiovascular and aerobic benefits.
Your muscles and joints can also be gently challenged, improvingstrengthandmobility.
Benefits
There are several benefits to low-impact exercise.
Are There Risks?
Types of Low-Impact Exercise
There are several different types of low-impact exercises.
Keep in mind that everyone is different, and not every exercise is appropriate for your specific situation.
Still,walking can be a great workout, improving endurance and aerobic capacity and burning calories.
Therefore, it is a great low-impact choice for people looking to lose weight.
Swimming
Not only isswimminglow impact, but it can also be considered a no-impact exercise.
The water creates buoyancy, offering you a low-impact option that can still be challenging and fun.
Yoga
Many people see yoga as a great low-impact stretching routine.
But yoga also can offer other benefits, including improved balance and improved strength.
It can get yourheart rateup a bit, offering cardiovascular benefits as well.
Be sure to start slow.
Working with a qualified yoga instructor is a good idea to ensure you are performing the poses properly.
Still, you might challenge your cardiorespiratory system while biking, making it a great choice for weight loss.
Cycling can also be a great low-impact way to improve lower-extremity endurance.
It can work yourquads,hamstrings, and calves, improving strength in those muscle groups.
When performing circuit training, you’re free to choose which exercises to do.
You may move from seated rows to body weight squats to crunches.
When starting a low-impact exercise program, you should go easy.
Give your body time to build up a tolerance to the exercise.
Doing too much too soon may be a pathway to injury.
A light warm-up is recommended before engaging in low-impact exercise.
Even though some low-impact exercise isn’t intense, your body needs a few minutes to warm up.
Start by performing a light walk to gradually raise heart rate and light stretches to get your muscles warm.
How Often Should I Exercise?
The American College of Sports Medicine recommends at least 30 minutes of exercise, five days a week.
Preventing injuries is key when beginning low-impact exercise.
Be sure you stop any exercise that causes pain.
Visit your healthcare provider if you start to feel nagging pain that limits your ability to move around normally.
It can allow you to achieve your fitness goals while protecting your joints and muscles from injuries.
This can be an excellent way to lose weight.
The elliptical is a great low-impact machine that allows you to perform high-intensity workouts with no impact.
Keep in mind that the best low-impact exercise is one that you personally find enjoyable and challenging.
Jogging requires that both feet leave the ground, creating a flight phase while performing it.
And a flight phase in jogging requires that you impact the ground with one foot.
- Although slow jogging may feel like low-impact, it is really a high-impact exercise.
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