According to the World Health Organization, “More than 80% of the adolescent population is insufficiently physically active.” Additionally, 1 in 4 adults doesn’t meet the suggested amount of physical activity. Fortunately, low-impact workouts for people young and old are easy to implement into your everyday life.
Low-impact exercise can help you avoid injuries like sprains, strains and tears. In most cases, low-impact workouts are accessible to all, especially people with mobility issues or chronic conditions. Unlike high-intensity workouts, which can put you at risk of several potential injuries, low-impact workouts may help you avoid injury altogether, both when you’re doing the workout and as a preventative measure.
Additionally, low-impact workouts can do more than help you reduce your chance of injury. This kind of physical activity can also help you with weight control, improve your flexibility, provide you with mental health benefits such as decreased depression and allow you to be more active overall.
“Your body becomes stronger, has more endurance and will develop more muscle mass if you include low-impact exercise,” explains Corinna Medina, supervisor of MD Anderson Fitness Centers. “And you learn to control your heart rate and your breathing, which reduces stress.”
Just because you can’t participate in high-intensity workouts doesn’t mean you shouldn’t work out at all. Discover nine low-impact workouts that can get you moving and reaping the benefits.
1. Walking
Walking is a simple yet effective form of physical activity that provides numerous health benefits. You can easily incorporate this low-impact exercise into your daily routine regardless of age or fitness level. It serves as an excellent way to get your body moving, improve cardiovascular health, burn calories and center your mental well-being.
Additionally, regular walking helps to reduce the risk of heart disease, stroke and high blood pressure. It also helps to improve blood circulation, reduce cholesterol levels and improve bone density, making it an excellent exercise for those with arthritis or osteoporosis.
By consistently incorporating walking into your daily routine, whether you do it at the gym, in your neighborhood or on a treadmill in your home, you can achieve and maintain a healthy weight.
2. Cycling
Like walking, cycling is another great low-impact workout that can improve cardiovascular health. Cycling can also increase the muscle strength and tone in your legs, hips, and glutes as well as help manage weight, reduce stress, and improve your overall joint mobility. If you choose cycling as your low-impact workout, remember to always ride safely.
To prevent injuries, always wear a helmet, especially when cycling outside. Additionally, obey all traffic laws, be aware of your surroundings, and wear bright colors, especially when biking at dusk or after the sun goes down. Finally, always check your bike for damage before hopping on for your low-impact workout.
3. Swimming or water aerobics
Another great low-impact workout is swimming or water aerobics. Because you’re in the water, you’re buoyant and therefore able to move around easier, making these kinds of workouts ideal for those with joint or muscle pain. Working out in the water provides several other benefits, including:
- Reduce impact on joints and muscles;
- Improve cardiovascular fitness and lung capacity;
- Tone and strength muscles;
- Gain flexibility and range of motion;
- Lose weight;
- Reduce stress;
- Improve balance and coordination.
Another added benefit of swimming and water aerobics is because they’re low impact, these exercises are accessible to more people than more intense types of physical activity.
4. Rowing
If going to the gym or getting outside aren’t ideal conditions for you, a rowing machine might be the answer. Rowing is a great low-impact workout that simulates rowing a boat, providing you with a full-body workout that engages your legs, back, arms and core muscles in a time-efficient manner. In addition to being a great low-impact strength training and cardio workout, rowing can improve posture and balance with a low risk of injury.
5. Yoga
Many think yoga and pilates are the same thing, but yoga is actually the less taxing workout. For those looking to do a low-impact workout, yoga is ideal. Your body can benefit from yoga practice physically and mentally in several ways.
Physically, yoga can help improve your flexibility, muscle tone, strength, posture and balance. If you experience pain or inflammation, practicing yoga can help alleviate those issues.
Mentally, yoga can help reduce anxiety or stress and provide you with mental clarity. If self-awareness or self-esteem are things you struggle with, yoga can help you improve those aspects of your mental health as well. In some cases, yoga can even help you sleep better.
6. Weightlifting
Contrary to popular belief, lifting weights doesn’t have to be a high-intensity workout. You can build muscle strength, improve tone, increase your metabolism, improve bone density and enhance your mood with weight training. When you do it correctly, training with weights can also help reduce your risk of injury by improving your balance.
To lift weights safely and effectively, it’s essential to use proper form and technique. If you’re new to weight training, start with light weights and work your way up to heavier ones. Always warm up and stretch after a weight-training workout and provide time to rest and recover, allowing your body to build up that muscle. If you’re not sure where to start, working with a trainer can help provide you with weight-training guidance.
7. Kinetic stretching
Unlike static stretching, where you hold a stretch in place, kinetic or dynamic stretching involves active movements that mimic the actions of the sport or activity you’re about to do. For example, if you’re about to play basketball, kinetic stretching may include lunges, squats, and high knees to warm up the muscles you’ll use during the game.
Kinetic stretching offers many benefits including improved flexibility, mobility and joint stability, making it easier to perform exercises and other daily activities (via the Hospital for Special Surgery). In some cases, kinetic stretching can also enhance your performance as your muscles become more flexible and your range of motion increases. What’s more, dynamic stretches can help improve your posture and circulation, aiding in recovery after exercise.
8. Elliptical
An elliptical trainer, also known as a cross-trainer, is a stationary exercise machine that can simulate running, walking, or stair climbing without putting stress on your joints. Low-impact workouts on ellipticals can provide you with the same cardiovascular benefits as walking or running, as well as improve your balance, stability, and muscle strength in your legs and arms.
9. Circuit training
Circuit training involves performing a series of exercises that target different muscle groups and provide a full-body workout, with little to no rest between exercises. The goal of circuit training is to build strength, endurance and cardiovascular fitness. Circuit training workouts include high-intensity interval training (HIIT), strength circuits and cardio circuits. Each is designed to improve your strength and endurance through a workout that is fun, efficient and customizable to your needs.
Incorporating any of the low-impact workouts mentioned above is a great way to stay physically active and keep your physical and mental health sharp. Keeping your body moving can prevent the need for a trip to urgent care or a more serious check-up from your doctor in the long run.