Low-impact exercise is a form of exercise that involves less impact with the floor or the ground and less strain on your joints. High-impact exercises such as running and performing jumping jacks are higher in intensity and harder on the body. Some exercises, such as swimming or biking, are no-impact, meaning that these movements don’t involve any contact with the ground and are gentle on the joints. Beginners embarking on a new exercise program often start with low-impact exercises.
Low-Impact Cardio
Cardio exercise doesn’t have to be absurdly challenging to be beneficial for your body. In fact, engaging in regular exercise that isn’t as difficult may be the key to staying motivated. When you enjoy exercise, you’ll look forward to it and may be more likely to keep up with a regular exercise routine. As you get stronger, you may even want to increase the intensity of your workouts. You can also increase the intensity of low-impact cardio exercise by holding hand weights and focusing on how you move your upper body. Some people like to switch back and forth between low-impact and high-impact cardio exercise to reduce the potential for injury and keep exercise enjoyable.
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Try This: Six Low-Impact Cardio Exercises in 20 Minutes or Less
- Low-Impact Cardio Exercises to Raise Your Heart Rate
Stretching
Active stretching is an important part of any workout routine. Stretching helps to keep muscles limber, and it enhances flexibility. Aging tends to decrease your range of motion, and muscles become shorter and less flexible. Focused body movements performed in a slow and methodical manner are generally safe for people of all ages. Benefits of stretching include increased strength, flexibility, range of motion, and reflexes.
Seated Exercises
Regular exercise is crucial to your overall health. Even those with mobility limitations can perform seated exercises. Chair exercises can be challenging, especially when they are performed while holding hand weights or a resistance band. Agility and balance difficulties are minimized when performing seated exercises. Anyone with recent health issues should consult a doctor before attempting to perform seated exercises.
Yoga
Yoga has many health benefits, and it’s an ideal low-impact exercise for people of all ages. Practicing yoga regularly helps improve flexibility, balance, and strength. Anyone experiencing chronic pain, such as arthritis, may find that they get symptom relief by practicing gentle yoga movements regularly. Because yoga also helps with relaxation, it can reduce stress and anxiety, which may even lower your risk of high blood pressure and heart disease. Regular yoga also helps people sleep better.
Other Exercises
An enjoyable exercise routine can become tiresome without variety. Incorporate different low-impact exercises such as walking and swimming into your weekly routine to keep things interesting. Tai chi is ideal for anyone who needs gentle exercise, and this form of exercise is suitable for people of all ages. Other low-impact exercises to try include water aerobics and strength training. Although strength training often involves weights, this type of exercise doesn’t have to be extreme. Resistance bands are ideal for older adults to use for strength training.
