{"id":20584,"date":"2023-06-27T15:33:38","date_gmt":"2023-06-27T20:33:38","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20584"},"modified":"2023-07-19T12:18:03","modified_gmt":"2023-07-19T17:18:03","slug":"9-beneficial-low-impact-exercises","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/advice\/9-beneficial-low-impact-exercises\/","title":{"rendered":"9 Beneficial Low-Impact Exercises"},"content":{"rendered":"

According to the World Health Organization, “<\/span>More than 80% of the adolescent population<\/span><\/a> 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.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

\u201cYour body becomes stronger, has more endurance and will develop more muscle mass if you include low-impact exercise,\u201d explains Corinna Medina, supervisor of MD Anderson<\/span> Fitness Centers. \u201cAnd you <\/span>learn to control your heart rate and your breathing<\/span><\/a>, which reduces stress.\u201d<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

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1. Walking<\/h2>\n

Walking is a simple yet effective form of physical activity that provides <\/span>numerous health benefits<\/span><\/a>. 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.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

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.<\/span><\/p>\n

2. Cycling<\/h2>\n

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<\/span> ride safely<\/span><\/a>.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

3. Swimming or water aerobics<\/h2>\n

Another great low-impact workout is swimming or water aerobics. Because you\u2019re in the water, you\u2019re 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:<\/span>\u00a0<\/span><\/p>\n