15 low-impact exercises that work

by • 05/18/2017

Low-impact exercises are great for people who are just starting or getting back into a regular fitness regimen, or anyone who just prefers a lighter activity! A common misconception is that low-impact exercises fail to stimulate the entire body; they just don’t strain your joints as much! This makes them particularly useful for people who are recovering from an injury but require some form of physical activity to speed up the recovery process. Here are 15 low-impact exercises that just about anyone can try:

 

1. Yoga

Yoga is great not only for your body but for your mind as well.  The breathing techniques and postures that are part of this ancient practice will help you to relieve muscle aches and restore flexibility.

 

2. Kayaking

Mainly an exercise that focuses on your upper body (and a fair bit of co-ordination as well). Doing this exercise on a cool day with friends can be a great way keep active and have fun!

 

3. Rollerblading

Rollerblading is just like running in that it helps you get from one place to another quickly, just that it’s not hard on your knees since you’re pretty much gliding over the floor. Just make sure you keep your balance, and don’t go too fast if you’re just starting out!

 

4. Golf

Polo shirts, golf clubs and buggies are not the only thing that is associated with golf. There is a greater physical element to this game than you think! The swinging of the club combined with walking on the course makes for a decent amount of non-exercise physical activity as well. 

 

5. Tai chi

You must have spotted at least one group of people in your neighbourhood, gathering almost every morning to perform slow, gentle movements that look very much like underwater dancing. Many senior citizens are involved in tai chi due the gentle nature of the exercise and its ability to promote good circulation. It also increases flexibility while keeping headaches at bay along with feelings of relaxation.

 

6. Cycling

We don’t just mean indoor cycling classes! Grab a bicycle and go for a few rounds around the park trail. With the plethora of bike-sharing apps these days, you won’t need to look too far to be able to rent a bike or even need to buy one!

 

7. Walking

 A walk a day keeps the doctor away, or so we believe! It doesn’t always have to be a long walk; a simple stroll to your favourite lunch place or a nightly jaunt around your neighbourhood is just as good.

 

9. Swimming

Full-body strength and improved endurance is what you can expect after regular swimming sessions! And what’s not to love about an exercise that won’t leave you soaked in perspiration?

 

10. Rowing

Rowing targets several muscles in your body and can be used to cultivate both strength and endurance. Of course, proper technique is paramount, so make sure you’re not using your lower back exclusively to row. Whether you’re doing it in the water or on a machine, enjoy your row!

 

11. Zumba

The best part of Zumba is enjoying and letting the music carry you while you dance. You don’t even realise how much calories you’re burning!

12. Daily activities
Strength training doesn’t revolve solely around free weights. Simple activities like standing up and reaching for things can be useful for elderly individuals in terms of retaining strength and mobility.  

 

13. Walkdown push ups

Walking down into a plank position and doing a push-up makes for a challenging full-body workout without being too harsh on the joints.

 

14. Squats
Air squats are great for training the squat pattern without the joint stress of external loading. Aim to increase the number of squats daily by 10 each day over 6 weeks (along with a healthy diet of course) and you’ll be surprised at how much your body will change!
 

15. Lateral step pulls
Consciously squeezing your muscles while doing this exercise is what gives it that awesome stretch, plus it’s fairly easy on the muscles around your glutes and quadriceps (no need to worry much about DOMS).
 

16. Water aerobics
It’s more than underwater treadmills; exercising in the water decreases the amount of joint stress while increasing the amount of work the muscles have to do, resulting in a more challenging workout but without the risk of joint aches and inflammation!

 

Many low-impact exercises can be done in the comfort of our own houses or even in nearby community centres. Whether you’re looking for a balance in terms of workout intensity or just itching to try something new, these workouts can be incorporated into just about any training regimen without any worry of overtraining.

 

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by • 05/18/2017