Exercise is the cornerstone of a healthy lifestyle, but not all workouts need to be high-intensity and sweat-inducing. Low-impact workouts offer a gentler alternative that can still provide significant health benefits without putting undue stress on your joints. Whether you're a fitness enthusiast looking to diversify your routine or someone seeking a mindful approach to staying active, low-impact workouts might be your answer. We spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who explained low-impact workouts, their benefits, and exercises to add.
Understanding Low-Impact Workouts
Arora said, “Low-impact workouts are characterised by movements that keep at least one foot in contact with the ground at all times. Unlike high-impact exercises, such as running or jumping, which subject your joints to substantial forces, low-impact exercises are kinder on the body. These workouts offer a way to improve cardiovascular fitness, build strength, and enhance flexibility without risking joint strain.”
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Health Benefits of Low-Impact Workouts
Cardiovascular Health
Low-impact workouts can still elevate your heart rate and improve cardiovascular fitness. Arora said Activities like brisk walking, swimming, or cycling provide an excellent cardiovascular workout without the jarring impact of high-impact exercises.
Joint-Friendly
Arora said, “The most significant advantage of low-impact workouts is their gentle impact on joints. This makes them particularly suitable for individuals with joint issues, arthritis, or those recovering from injuries. Engaging in low-impact exercises can help improve joint mobility and reduce the risk of injury.”
Muscle Endurance and Strength
Arora said, “While low-impact workouts may appear less demanding, they can effectively target muscle groups and contribute to overall strength.” Exercises like pilates, yoga, and resistance training help build muscle endurance and enhance functional strength.
Also Read: Hip Exercises: Say Goodbye to Stiffness and Stress in Your Body
Mind-Body Connection
Arora informed, “Many low-impact workouts emphasise the mind-body connection. Practices like yoga and Tai Chi promote mindfulness, balance, and relaxation. These exercises can not only improve physical well-being but also foster mental tranquillity.
Weight Management
Consistent engagement in low-impact workouts can aid in weight management by burning calories and promoting lean muscle mass. Although the calorie burn might be lower compared to high-impact activities, the sustainable nature of low-impact exercises allows for longer durations of activity.
Embracing Low-Impact Exercises
Arora listed some low-impact exercises that you should add to your routine:
Walking
Walking is a physical activity that can be done anywhere and anytime. Whether on a treadmill, around your neighbourhood, or in a scenic park, brisk walking can boost your cardiovascular health, improve your mood, and keep you active.
According to the Columbine Health Systems Center for Healthy Aging, consistent walking aids in managing body weight, lowering high blood pressure, minimising the likelihood of type 2 diabetes, and fostering a robust musculoskeletal system.
Swimming
Swimming is a whole-body workout that provides resistance without impact. It's an excellent option for individuals seeking a full-body workout while minimising stress on joints.
Cycling
Whether on a stationary bike or outdoors, cycling offers an effective way to improve cardiovascular fitness and leg strength while being easy on the joints.
Yoga
Yoga combines gentle movements, stretches, and breathwork to enhance flexibility, balance, and mental clarity. It's suitable for people of all fitness levels and can be tailored to individual needs.
Pilates
Pilates focuses on core strength, stability, and flexibility. It's a low-impact workout that targets specific muscle groups and improves posture.
Tai Chi
This ancient practice combines gentle flowing movements with deep breathing, promoting relaxation, balance, and coordination. It's particularly beneficial for joint mobility.
Creating Your Low-Impact Routine
Consider incorporating a variety of activities into your routine to reap the benefits of low-impact workouts. Aim for at least 150 minutes of evenly distributed, moderate-intensity exercise per week. Consult a fitness professional if you're new to exercise or have specific health considerations.
[Disclaimer: The information in this article is shared by an expert and is for informational purposes only. Hence, we advise you to consult with your expert for guidance during workouts, especially if you are dealing with any injury or physical problem.]
