10 highly effective – low impact exercises that you can do

Looking for a workout that's tender on your joints but still makes you perspiring?

New study adds to the evidence that becoming physically active can help middle-aged and older adults improve their longevity. Low impact exercises done at home can improve your health condition and fitness They can be done easily without putting much strain on your muscles and not hurting your joints. These workouts are ideal if you're not very active but want to improve your health, lift your mood and remain independent. Don't worry if you haven't done much for a while. These exercises are easy and gentle, and can be done indoors.

Bebe: The Valentine's Day Gift Guide - Gifts Under $100

Research suggests that moderate-intensity and low-impact activity, such as yoga, swimming and fast walking, is just as effective as high-impact activity, such as running, in lowering the risk of heart disease.

What does low impact exercise mean?

Low-impact exercises are any variety of exercise that doesn’t involve putting a lot of strain and weight through your muscles and joints while exercising. These include the likes of swimming, aqua classes, Yoga, Pilates, Body balance classes and cycling; wherein at least one foot remains in contact with the ground or is supporting your bodyweight. This is in contrast to activities like running or jumping because they have a period of flight when both feet are off the ground, followed by a high-impact landing. Remember, low-impact exercise is not necessarily low-intensity exercise, however. Low-intensity exercise is physical activity performed at a deliberately easy to moderate level, typically keeping your heart rate below 70% of your maximum heart rate.

Benefits of low impact exercises-

Low-impact exercises offer bounty of benefits. They are a great way to stay active while reducing the stress on your bones, joints, and cartilage. As such, low-impact exercise is great for those with injuries, and those newbie to exercise.

Here are some popular low-impact activities.

Walking

Earn up to $10K for being healthy and fit

Walking is by far the most popular low-impact exercise. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. To get your heart rate up, walk faster than a stroll. Picking up the pace can increase the intensity of your workouts.

The easiest way to walk more is to make walking a habit. Think of ways to include walking in your daily routine.

walking part of your journey to work
walking to the shops
using the stairs instead of the lift
leaving the car behind for short journeys
walking the kids to school
doing a regular walk with a friend
going for a stroll with family or friends after dinner
Get a fitness tracker to track progress

Listen to music

Walking while listening to music or a podcast can take your mind off the effort.
It can also get you into a rhythm and help you walk faster.

· You'll be surprised at how fast the time goes when you're walking to your favorite tunes.

Shop now for 40% discount and free shipping on your new health companion

Stair Climbing

Whether you hop on a stair stepper machine at the gym or hit up your local stadium or apartment building, climbing stairs is one of the most metabolically-demanding low-impact exercises out there. By working against gravity, you’ll get a full-body workout that gets your heart pounding and works most of the major muscles in your body. Because of this, climbing stairs burn down significant number of calories, so it’s an efficient mode of exercise.

Dancing

Be natural in choosing cosmetics

One of the best things about dancing is that while you're having fun moving to music and meeting new people, you're getting all the health benefits of a good workout.

Cycling

Believe me cycling is a low-impact activity. But you still have risk of injuring yourself if you haven’t adjusted the size of the bike, or if the saddle and handlebars are at the wrong height. Cycling is an aerobic exercise that works your lower body and cardiovascular system. Start slowly and increase the length of your cycling sessions gradually.

Swimming

Swimming works the whole body. It's a great way to tone up and get trim. Swimming a few lengths involves most of the muscle groups, and you'll get a good aerobic workout if you increase the pace. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout your session.

Nordic walking

Nordic walking is a full-body exercise that's easy on the joints and suitable for all ages and fitness levels. Classes range from gentle walks for people with health concerns to workout walks, which are a great way to improve fitness, lose weight and tone the whole body. It's a suitable activity for people with joint conditions or those who may be carrying some extra body weight.

Pilates

Organic Healthy sleep for the whole family

Although not specifically designed for senior adults, Pilates is ideal as it is low impact, meaning it doesn’t put the body’s joints under too much strain while building strength, mobility and flexibility. Pilates is actually much harder than it looks. Gradually it brings control over body, when done regularly it can work wonders for different parts of your body. It also happens to be amazing core workout and great for flexibility, which in turn may actually help to strengthen your knees.

Yoga

For many people Yoga is not just a form of exercise, rather it’s a way of living. Hence, as a means of physical and mental exercise Yoga can improve both your physical fitness and your general wellbeing through a series of postures and breathing exercises. Regular yoga practice helps develop inner strength, balance and flexibility. It can also lift your mood.

Tai chi

This ancient Chinese art promotes mental and physical wellbeing. Movements are generally slow and controlled. This means you won't improve your cardiovascular fitness or get a calorie-burning workout, but it does improve strength, flexibility and balance.

Gardening

Improve your health and the environment at the same time with the outdoor alternative to the gym. Work up a sweat digging, planting, lopping and path clearing at your backyard.

In the end I would suggest you to select one at most two in the beginning and be consistent in your effort. Go easy on yourself, if you are on the path of workout after a long time. Your previous medical history is very important thing to keep in mind and try to consult your doctor (if possible) before attempting workouts. However, in general these exercises are favorable for most of the people when done appropriately/ correctly.