Low Impact Exercises Anyone Can Do
While staying active is a crucial part of our health no matter how old we are, how we stay active can change over the years. The thought of your feet thudding repeatedly on the pavement as you run might have been invigorating at one time in your life, but now seems like discomfort waiting to happen. Thankfully, there are so many exercises to take part in that can give you all of the gain with none of the pain.
If you’re largely concerned about your joints when you exercise, you should consider which exercises are low impact versus high impact.
Can You Still Get a Good Workout While Doing Low Impact Exercises?
There is a misconception that just because an exercise is low-impact, it will also be low-intensity. While this can be the case, the fitness level of the person working out is what really determines a workout’s impact. In fact, there are plenty of high-intensity exercises that are still low-impact.
Consulting with a certified personal trainer can help you discover more low-impact cardio exercises for you that make for a total-body workout. Depending on what you’re looking for, they can also help you address specific issues like lower body weakness or back pain. Personal trainers can also ensure that you maintain proper form during every rep, greatly minimizing any risk of injury.
What Is HIIT?
If you are in the market for a low-impact cardio workout that will have you feeling the burn in the best way, consider High-Intensity Interval Training (HIIT). HIIT can be customized to fit anyone, and it’s a fantastic way to get the heart pumping — which helps reduce the risk of heart disease and provides other health benefits.
HIIT’s name might sound intimidating, but these workouts don’t have to be. The truth is that “high intensity” will inevitably look different for everyone, and it can change greatly throughout our lives. HIIT is a workout routine that intersperses cardio exercises that significantly increase your heart rate with periods of lower-intensity physical activity.
Just a few of the cardio exercises common in HIIT include:
- Elliptical Training
- Doing squats
- Doing lunges
- Using a rowing machine
- Doing jumping jacks
- Riding a stationary bike
Some of these types of exercises seem to be high-impact or difficult by nature, but many of them can be altered to make them lower impact, more beginner-friendly, or both.
Consult with a doctor to receive their medical advice and find out if you could reap the many rewards of HIIT, and always remember to take it at your own pace. Whether you choose to try HIIT or not, it can provide inspiration when deciding what else you’d like to do during your workout.
Water aerobics is a favorite exercise among groups of all ages, and it’s no mystery why. The exercises themselves are fun, keep the body guessing, and are easy on the joints. Since it takes place in the water, you often feel cooler than you otherwise would during intense aerobic exercises.
The reason that water aerobics isn’t a type of high-impact cardio is primarily due to the body’s buoyancy in the water. We are significantly lighter when we’re underwater because of our ability to float. As a result, doing an otherwise high-impact exercise such as jumping jacks is much easier underwater
Another component of water aerobics that keeps people coming back for more is the social aspect. Most of the time, people do water aerobics in the form of a class led by an instructor that likely has other participants.
This can be a great, natural way to make new friends and meet different people that you might not have encountered otherwise.
What Are Common Water Aerobics Exercises?
There are plenty of exercises that can fall under the umbrella of water aerobics. It is worth noting, though, that swimming laps are not one of them. Instead, that kind of swimming is in a category all its own. Water aerobics can include water walking, water weights with dumbbells, exercising using a kickboard, and more.
When paired with a proper diet, regular exercise through water aerobics can be one of the best low-impact exercises for weight loss and calorie burning. Due to its easiness on our joints, this is one of our favorite ways to stay active as we age.
What To Wear While Doing Water Aerobics
This is a natural question to have, especially if you’re relatively new to the world of water aerobics. Before you step into the pool, you are going to want to be prepared with the right tools. There is perhaps no tool more important in this case than your swimsuit.
The exact perfect swimsuit will vary from person to person since they are often as unique as we are. However, there is one principle that is universal to all people: Wear what makes you feel comfortable and confident. If you wear a garment that makes you feel uneasy, not only will you be uncomfortable, but your workout is sure to suffer.
When you are doing water aerobics, you should be able to put all of your focus into the exercise. You should know in the back of your head that your swimsuit is supportive, comfortable, and flattering. Being worried about the fit or appropriateness of the bathing suit isn’t helpful to anyone.
You might also want something that you can wear out of the water as a cover-up too. This is a great option to fend off the cold, enhance your style, or offer more coverage. The Coastal Palm Swim Romper One-Piece/Cover-Up gives you the best of both worlds since it can function as either a bathing suit in the pool or a cover-up outside of it.
For centuries, yoga has been touted as a wonderful means of getting in touch with both your body and your mind. Since this practice is so centered on each facet of your being, it makes for a great workout and a way to benefit our mental health. Yoga can be as intense of a workout as you want, or it can be more focused on meditation and wellness.
You will be hard-pressed to find a low-impact activity out of the water that has more benefits for your whole body than yoga, which is why we recommend it so highly. Yoga uses your own body weight to improve flexibility and mobility.
Some movements in yoga are tougher on your joints, but there are plenty that will serve to warm up your body without being high-impact. Here are just a few of our favorite low-impact yoga poses:
- Downward-Facing Dog
- Chair Pose
- Triangle Pose
- Tree Pose
- Child’s Pose
Taking a Walk
For those of us who prefer to take in the nearby scenery while we exercise, taking a walk is a fantastic option. By walking around, you can take your exercise completely at your own speed, customize how far you want to go, and more.
While yoga is often centered around being quiet and contemplative, taking a walk can be as social an activity as you want it to be.
Taking a walk is excellent for our physical and mental health and can often be just what we need to feel invigorated. Some people prefer to walk at the beginning of the day since they feel that the act wakes them up and gets them ready for what’s ahead. Others might enjoy walks throughout the day, or in the evening.
Try taking walks at different points throughout the day to find out what works for you and explore your environment.
Making an Impact
There are so many fun and comfortable ways to stay active, it can be hard to choose. Focussing on low-impact exercises can help you feel better, train harder, and see more results. For all of your needs, both in the water and poolside, Maxine Swimwear is here to make sure you look fabulous doing it.
High-Intensity Interval Training (HIIT): What It Is, How To Do It | WebMD
Water Aerobics: Low-Impact Pool Workout | WebMD
Yoga: Methods, Types, Philosophy, and Risks | Medical News Today