Low-impact workouts: Healthier living at all fitness levels  

When you’re thinking of starting to work out, you’re probably imagining something intense, like a class full of high-intensity cardio, jump squats, sprints, and lifting heavy weights. The mere thought of this can be enough to cause you to lose your interest and motivation, which will also cause you to postpone working out. Luckily, you don’t have to get into something very intense and can just focus on low-intensity training instead. This refers to activities performed at a comfortable pace that keep your heart rate relatively steady, at around 50% of the maximum rate. Low-impact workouts typically take at least thirty minutes, and you most likely won’t need the same amount of recovery as after an intense workout. That means that you can do more workouts in a week if you want to, without the risk of exhausting your body or increasing your likelihood of becoming injured.

The benefits 

Everyone is aware of the benefits of exercising regularly, including better physical and mental health, a reduced incidence of chronic illness, a decrease in chronic aches and pains, stronger bones, joints and muscles, lower stress levels and improved mood. Does low-impact exercising come with further benefits? The first and most important thing is that it is gentler on the joints, so if you’re dealing with any kind of pain or discomfort in your articulations, this is the best training for you. Moving your body will alleviate your symptoms and increase your range of movement, but doing something too extreme will likely do more harm than good and exacerbate soreness or stiffness. 

Low-impact workouts don’t put the same strain on the muscle fibers and improve flexibility, cardiovascular health and balance. Your sleep quality is also likely to improve, as the exercise regulates your body’s natural circadian rhythm and lowers stress levels. If you’re a beginner and aren’t accustomed to working out regularly, low-impact exercises are the best choice for you. Although it can sound unlikely, low-impact workouts focus on building muscle and improving endurance. If you want to keep your workouts diverse, you can alternate with short episodes of something a little more intense and use a heavy jump rope to power your workouts. This exercise will improve your sense of balance and stability as well. 

Aerobics 

Low-impact aerobics will probably sound like an oxymoron since cardio is, by default, associated with intensity and rapidity so that your heart rate jumps up. However, low-impact aerobics is an actual thing, and it is performed at anywhere between 60 to 80% of the maximum heart rate. Opting for this intensity level means you can sustain the workouts for more extended periods and build your resistance levels further. Bodyweight squats, side planks, knees-down push-ups and crunches are some of the most common examples of low-impact cardio. In fact, you may have already had them included in your workout routine without even knowing that they count as aerobics. 

Some other exercises you can try include low-impact jumping jacks, during which you step out your feet one at a time while bringing your arms above your head simultaneously, and speed skaters that focus on the curtsy lunge but omit the jumping. After going into a bodyweight squat, you can throw some cross-body punches as well to increase the effectiveness of this exercise. Standing oblique crunches and reverse-lunge front kicks are combo physical exercises that will work your entire body. 

Choices for seniors 

Older adults need to remain active as well in order to minimize the incidence of falls, prevent bone loss, boost immunity levels and fight against the effects or development of cardiovascular disease. Most seniors will naturally prefer a workout that is more low-impact than something extreme, even when they have a gym membership. There are several types of low-impact exercises that are suitable for older adults. Tai Chi, which is sometimes referred to as “meditation in motion”, aims to balance the body’s energy in order to improve physical and mental health. It includes plenty of controlled, gentle movements. 

Pilates is similar, and its benefits for health range from increased energy levels to the alleviation of aches and pains. Pilates is fully low-impact and can be performed in non-weight-bearing positions to maximize comfort. All exercises can be modified if you don’t feel comfortable doing them a certain way without altering their effectiveness. Moreover, Pilates is also good for core strengthening, giving you more confidence, control and stability in your movements. Practicing this sport reduces the risk of falls and improves functional, daily movement. This is very important for everyone regardless of age, but in the case of older people, it could make all the difference between living an independent lifestyle and being unable to. 

Diversity 

Low-impact workouts might sound quite boring to some people, but the truth is that they can be very diverse and include a wide range of practices. You can do your exercises outside or in the comfort of your own home, and the equipment you need is often minimal. For instance, you can use mini bands that fit into your pocket and allow you to train anywhere you are. If you want to alternate the standard training routines with something else, you should know that even walking can and does constitute a workout. Compared to running, the impact on your joints is minimal during walking, so there’s minimal risk of overstress. 

Walking also improves general aerobic activity and can even be a good way to socialize while exercising. Swimming can even be considered a no-impact exercise since your body doesn’t come into contact with any hard surface. It can appear easy, but it is actually a demanding exercise that boosts heart and lung strength. It is also the perfect exercise if you’re dealing with arthritis or any other type of inflammatory pain. Yoga improves balance, increases your heart rate, and improves strength and flexibility. Working with a qualified instructor can ensure that you perform the poses correctly and maintain good form throughout the workout. 

Low-impact workouts are a great way to remain active and keep your body moving when you’re not keen on intense workouts and have no motivation to do them in the first place. They allow you to increase your strength and flexibility at the same time, allowing you to reach your fitness goals while keeping your joints and muscles injury-free.