Whether you’re brand new to exercise, working back into exercising after an injury, or even if just trying to switch up your routine and add something different – low impact might be just the way to go. Low impact can be interpreted in many different ways, and can oftentimes be thought of as being not as beneficial as higher impact activities. However, the opposite is true, especially if you increase your intensity! Lower impact exercises reduce the stress placed on the joints during a workout, and this can be done by either removing the pressure of body weight completely (think swimming) and can also be accomplished by keeping at least one foot on the ground during a workout. Let’s check out 10 different ways that you can incorporate a low impact activity into your workout regimen, for those days that you just want to take it a bit easier or even if you’re recovering from an injury and need to give your joints a break – while still getting a good sweat on!
- Rowing
This total body workout is perfect for all types of exercisers – from beginners to elite athletes and everyone in between. Rowing machines not only improve overall strength but cardiovascular endurance as well. Aside from the benefits to heart health, rowing has also been shown to be meditative (especially if done outside) and can decrease stress levels. How to perform: Whether at your local fitness center or your own home gym, sit on the rower with feet in the pedals and hold onto the handlebar. Pressing through your heels and squeezing your glutes, extend your legs straight and pull the handlebar back toward you as you hinge back slightly through your hips, retracting your shoulder blades. Reverse the position to return to the start. 2. Cycling
Suitable for just about anyone, cycling is a wonderful low impact activity that not only improves endurance of the legs and the cardiovascular system but also strengthens the lower body and core as well! Along with building muscle, cycling also aids in improving balance and posture, which are key factors to consider (especially as we age). Cycling can be a safe place to start for beginner exercisers since most people know how to ride a bike – and even more so if you are using a stationary bike! How to perform: If you’re just starting out with cycling (whether outdoors on a bike or inside on a stationary bike), there are some things to keep in mind. First, ensure that you don’t pedal too far on your initial trek. Instead, spread your rides out over the course of the week, and see how you feel with some recovery days in between. Once you find a comfortable pace and intensity for your workout goals, you can always add on more distance or time! 3. TRX
These straps, created by a Navy Seal, use your body weight in order to torch calories and build strength. These straps can be found in most gyms, but you can order a set to have on hand for your home or vacation! A good workout for just about anyone, the level of resistance and intensity that you experience with the TRX straps is totally up to you and where you stand in correlation with the anchor point. From suspended pushups and mountain climbers to split lunges and bicep curls, you can work just about every muscle in your body – all from a set of versatile straps! How to perform: You might need to speak with a local fitness specialist in your area to ensure you are performing your exercises correctly, or be sure that you are doing your movements with proper form with a little research beforehand! Knowing where to stand and how to execute movements with the right technique is key to preventing injury as well as getting a good workout. 4. Walking
Raking a stroll is one of the top ways to get in some good exercise! Not only is walking free, but it requires no equipment to speak of (other than some supportive shoes) and can be done just about anywhere. Walking can help to improve your cardiovascular endurance, burn calories, improve the functioning of the immune system, and even decrease blood sugar levels. How to perform: Once you’ve laced up your sneakers, all you need to do is find a local neighborhood trail or nearby route to get started on! You can even walk on a treadmill at your local gym if desired. If you are looking to increase your walking distance each day, consider a pedometer and set attainable goals for yourself; park further away at work or at the grocery store, add a few extra minutes onto your walking workout, or even recruit a friend to come with you to make the miles pass. 5. Swimming
Perfect for taking pressure off of your joints – while simultaneously burning calories and building muscle – swimming is the ideal exercise for engaging the entire body! Swimming also aids in managing stress and can improve mood and overall mental health when done consistently. This can also be a good exercise for those recovering from an injury who still want to workout, but without all the hard impact on the joints. How to perform: Find a local swimming pool (hint: your own fitness center may have one), and speak with a lifeguard or instructor if you need a bit of assistance. Otherwise, find a comfortable bathing suit, a towel, and get your heart pumping while doing the butterfly down the length of the pool!
See more about - 10 Best Workout Apps For Men
- Resistance Training
If your goal is to build muscle mass without a ton of impact on your joints, look no further than weight lifting. Not only does strength training help you lose and/or maintain your weight, but it also helps improve bone density and can decrease the risk of diseases like diabetes and heart disease. Strength training can also improve balance and coordination, and protect joints from injury. How to perform: You can easily incorporate resistance training into your routine in several different ways! From bodyweight training and barbell work to free weights and resistance bands, there is a way to build strength for anyone. When initially beginning weight training, ensure that you are using proper form and technique – and if you are unsure, consult a local fitness specialist or personal trainer to help guide you. Start with low weight, and gradually increase as needed/desired. Lastly (but certainly not least), ensure that you are getting a full warm-up and cool down with each lifting session! 7. Yoga
Although yoga might bring to mind more meditation and relaxation instead of a workout, this low impact exercise also has multiple health benefits aside from stress reduction. Yoga has been noted to boost mental health and overall quality of life, as well as decreasing anxiety and improving sleep. Yoga is also beneficial for those looking to improve coordination and balance, as well as increase the capacity of their lungs through deeper breathing. How to perform: When beginning yoga for the first time, there are some things to keep in mind; for one, keep physical goals measurable and attainable. Those folks doing handstands and backbends didn’t accomplish that in a day! Instead, prepare your mind and your body for a journey that will both enlighten your mind and relax and strengthen your body. Learn to pay attention to your breathing, and use it to your advantage as you move through poses. 8. Battle Ropes
Looking to increase strength while also improving your overall conditioning? Look no further than battle ropes. This extra long rope (with a middle anchor point, thus giving you the ability to hold onto the ends with each hand) is perfect for giving you a full-body workout, without any of the impact. Utilizing the ropes means you’ll be working several muscle groups at once, burning a ton of calories, and strengthening your core – all at the same time. Plus, battle ropes are excellent for improving cardiovascular endurance, with plenty of ways to incorporate high intensity into your workouts! How to perform: There are several different ways that you can use battle ropes, and it will vary depending on workout goals. However, speed changes on the ropes are key; short bursts of high-powered speed will boost the anaerobic system, while longer bouts will engage aerobic capacity. Changing direction with the ropes will work for different muscle groups, and you might notice your overall stability and mobility improve with the forces working against the ropes. 9. Kayaking
From sea kayaking and freestyle to whitewater and flatwater recreation, the types of paddling you can do with your small watercraft are endless. Kayaking is a fabulous upper body strengthener and helps to tone the back, chest, and shoulders. Kayaking is also a good lower body and core strengthening workout since rotation and stability come from the torso and lower body while paddling. Aerobic conditioning can be improved with this low impact activity as well. How to perform: If you’re a beginner when it comes to water sports, the best place to start is to join a local club. These clubs will introduce water safety, proper technique, and will possibly let you test out or rent equipment so you can find what works best for you. Another tip: Think about swimming lessons if you aren’t proficient at swimming yet. Kayaking might have you taking an occasional dip, so being prepared in the water at any time is important. 10. Planks
If planks aren’t currently in your workout routine, there’s good reason to add them. Aside from the core muscles, planks also work the glutes, shoulders, and quads, as well as muscles within the hip complex. Not only does strength in the core promote proper posture, but it can also help prevent injury (particularly to the lower back) as well as improve coordination and stability. Planks are easily modifiable if needed, and are able to be tweaked in several ways in order to make them more challenging over time. How to perform: Begin in a pushup position, with feet together and shoulders stacked over the wrists. With head neutral and core engaged, hold the position for time. Ensure that your back doesn’t arch, which can lead to a sore lower back. Modifications for this movement include planking from the knees, or dropping down onto elbows/forearms. Breathe throughout the movement, while keeping the core engaged.
See more about - The 9 Best Kettlebell Exercises For All Levels Of Gym Goers
Whether you’re brand new to exercise, working back into exercising after an injury, or even if just trying to switch up your routine and add something different – low impact might be just the way to go. Low impact can be interpreted in many different ways, and can oftentimes be thought of as being not as beneficial as higher impact activities. However, the opposite is true, especially if you increase your intensity! Lower impact exercises reduce the stress placed on the joints during a workout, and this can be done by either removing the pressure of body weight completely (think swimming) and can also be accomplished by keeping at least one foot on the ground during a workout. Let’s check out 10 different ways that you can incorporate a low impact activity into your workout regimen, for those days that you just want to take it a bit easier or even if you’re recovering from an injury and need to give your joints a break – while still getting a good sweat on!
- Rowing
This total body workout is perfect for all types of exercisers – from beginners to elite athletes and everyone in between. Rowing machines not only improve overall strength but cardiovascular endurance as well. Aside from the benefits to heart health, rowing has also been shown to be meditative (especially if done outside) and can decrease stress levels. How to perform: Whether at your local fitness center or your own home gym, sit on the rower with feet in the pedals and hold onto the handlebar. Pressing through your heels and squeezing your glutes, extend your legs straight and pull the handlebar back toward you as you hinge back slightly through your hips, retracting your shoulder blades. Reverse the position to return to the start. 2. Cycling
Suitable for just about anyone, cycling is a wonderful low impact activity that not only improves endurance of the legs and the cardiovascular system but also strengthens the lower body and core as well! Along with building muscle, cycling also aids in improving balance and posture, which are key factors to consider (especially as we age). Cycling can be a safe place to start for beginner exercisers since most people know how to ride a bike – and even more so if you are using a stationary bike! How to perform: If you’re just starting out with cycling (whether outdoors on a bike or inside on a stationary bike), there are some things to keep in mind. First, ensure that you don’t pedal too far on your initial trek. Instead, spread your rides out over the course of the week, and see how you feel with some recovery days in between. Once you find a comfortable pace and intensity for your workout goals, you can always add on more distance or time! 3. TRX
These straps, created by a Navy Seal, use your body weight in order to torch calories and build strength. These straps can be found in most gyms, but you can order a set to have on hand for your home or vacation! A good workout for just about anyone, the level of resistance and intensity that you experience with the TRX straps is totally up to you and where you stand in correlation with the anchor point. From suspended pushups and mountain climbers to split lunges and bicep curls, you can work just about every muscle in your body – all from a set of versatile straps! How to perform: You might need to speak with a local fitness specialist in your area to ensure you are performing your exercises correctly, or be sure that you are doing your movements with proper form with a little research beforehand! Knowing where to stand and how to execute movements with the right technique is key to preventing injury as well as getting a good workout. 4. Walking
Raking a stroll is one of the top ways to get in some good exercise! Not only is walking free, but it requires no equipment to speak of (other than some supportive shoes) and can be done just about anywhere. Walking can help to improve your cardiovascular endurance, burn calories, improve the functioning of the immune system, and even decrease blood sugar levels. How to perform: Once you’ve laced up your sneakers, all you need to do is find a local neighborhood trail or nearby route to get started on! You can even walk on a treadmill at your local gym if desired. If you are looking to increase your walking distance each day, consider a pedometer and set attainable goals for yourself; park further away at work or at the grocery store, add a few extra minutes onto your walking workout, or even recruit a friend to come with you to make the miles pass. 5. Swimming
Perfect for taking pressure off of your joints – while simultaneously burning calories and building muscle – swimming is the ideal exercise for engaging the entire body! Swimming also aids in managing stress and can improve mood and overall mental health when done consistently. This can also be a good exercise for those recovering from an injury who still want to workout, but without all the hard impact on the joints. How to perform: Find a local swimming pool (hint: your own fitness center may have one), and speak with a lifeguard or instructor if you need a bit of assistance. Otherwise, find a comfortable bathing suit, a towel, and get your heart pumping while doing the butterfly down the length of the pool!
See more about - 10 Best Workout Apps For Men
- Resistance Training
If your goal is to build muscle mass without a ton of impact on your joints, look no further than weight lifting. Not only does strength training help you lose and/or maintain your weight, but it also helps improve bone density and can decrease the risk of diseases like diabetes and heart disease. Strength training can also improve balance and coordination, and protect joints from injury. How to perform: You can easily incorporate resistance training into your routine in several different ways! From bodyweight training and barbell work to free weights and resistance bands, there is a way to build strength for anyone. When initially beginning weight training, ensure that you are using proper form and technique – and if you are unsure, consult a local fitness specialist or personal trainer to help guide you. Start with low weight, and gradually increase as needed/desired. Lastly (but certainly not least), ensure that you are getting a full warm-up and cool down with each lifting session! 7. Yoga
Although yoga might bring to mind more meditation and relaxation instead of a workout, this low impact exercise also has multiple health benefits aside from stress reduction. Yoga has been noted to boost mental health and overall quality of life, as well as decreasing anxiety and improving sleep. Yoga is also beneficial for those looking to improve coordination and balance, as well as increase the capacity of their lungs through deeper breathing. How to perform: When beginning yoga for the first time, there are some things to keep in mind; for one, keep physical goals measurable and attainable. Those folks doing handstands and backbends didn’t accomplish that in a day! Instead, prepare your mind and your body for a journey that will both enlighten your mind and relax and strengthen your body. Learn to pay attention to your breathing, and use it to your advantage as you move through poses. 8. Battle Ropes
Looking to increase strength while also improving your overall conditioning? Look no further than battle ropes. This extra long rope (with a middle anchor point, thus giving you the ability to hold onto the ends with each hand) is perfect for giving you a full-body workout, without any of the impact. Utilizing the ropes means you’ll be working several muscle groups at once, burning a ton of calories, and strengthening your core – all at the same time. Plus, battle ropes are excellent for improving cardiovascular endurance, with plenty of ways to incorporate high intensity into your workouts! How to perform: There are several different ways that you can use battle ropes, and it will vary depending on workout goals. However, speed changes on the ropes are key; short bursts of high-powered speed will boost the anaerobic system, while longer bouts will engage aerobic capacity. Changing direction with the ropes will work for different muscle groups, and you might notice your overall stability and mobility improve with the forces working against the ropes. 9. Kayaking
From sea kayaking and freestyle to whitewater and flatwater recreation, the types of paddling you can do with your small watercraft are endless. Kayaking is a fabulous upper body strengthener and helps to tone the back, chest, and shoulders. Kayaking is also a good lower body and core strengthening workout since rotation and stability come from the torso and lower body while paddling. Aerobic conditioning can be improved with this low impact activity as well. How to perform: If you’re a beginner when it comes to water sports, the best place to start is to join a local club. These clubs will introduce water safety, proper technique, and will possibly let you test out or rent equipment so you can find what works best for you. Another tip: Think about swimming lessons if you aren’t proficient at swimming yet. Kayaking might have you taking an occasional dip, so being prepared in the water at any time is important. 10. Planks
If planks aren’t currently in your workout routine, there’s good reason to add them. Aside from the core muscles, planks also work the glutes, shoulders, and quads, as well as muscles within the hip complex. Not only does strength in the core promote proper posture, but it can also help prevent injury (particularly to the lower back) as well as improve coordination and stability. Planks are easily modifiable if needed, and are able to be tweaked in several ways in order to make them more challenging over time. How to perform: Begin in a pushup position, with feet together and shoulders stacked over the wrists. With head neutral and core engaged, hold the position for time. Ensure that your back doesn’t arch, which can lead to a sore lower back. Modifications for this movement include planking from the knees, or dropping down onto elbows/forearms. Breathe throughout the movement, while keeping the core engaged.
See more about - The 9 Best Kettlebell Exercises For All Levels Of Gym Goers
Whether you’re brand new to exercise, working back into exercising after an injury, or even if just trying to switch up your routine and add something different – low impact might be just the way to go. Low impact can be interpreted in many different ways, and can oftentimes be thought of as being not as beneficial as higher impact activities.
However, the opposite is true, especially if you increase your intensity! Lower impact exercises reduce the stress placed on the joints during a workout, and this can be done by either removing the pressure of body weight completely (think swimming) and can also be accomplished by keeping at least one foot on the ground during a workout.
Let’s check out 10 different ways that you can incorporate a low impact activity into your workout regimen, for those days that you just want to take it a bit easier or even if you’re recovering from an injury and need to give your joints a break – while still getting a good sweat on!
1. Rowing
This total body workout is perfect for all types of exercisers – from beginners to elite athletes and everyone in between. Rowing machines not only improve overall strength but cardiovascular endurance as well. Aside from the benefits to heart health, rowing has also been shown to be meditative (especially if done outside) and can decrease stress levels.
How to perform: Whether at your local fitness center or your own home gym, sit on the rower with feet in the pedals and hold onto the handlebar. Pressing through your heels and squeezing your glutes, extend your legs straight and pull the handlebar back toward you as you hinge back slightly through your hips, retracting your shoulder blades. Reverse the position to return to the start.
2. Cycling
Suitable for just about anyone, cycling is a wonderful low impact activity that not only improves endurance of the legs and the cardiovascular system but also strengthens the lower body and core as well!
Along with building muscle, cycling also aids in improving balance and posture, which are key factors to consider (especially as we age). Cycling can be a safe place to start for beginner exercisers since most people know how to ride a bike – and even more so if you are using a stationary bike!
How to perform: If you’re just starting out with cycling (whether outdoors on a bike or inside on a stationary bike), there are some things to keep in mind. First, ensure that you don’t pedal too far on your initial trek. Instead, spread your rides out over the course of the week, and see how you feel with some recovery days in between.
Once you find a comfortable pace and intensity for your workout goals, you can always add on more distance or time!
3. TRX
These straps, created by a Navy Seal, use your body weight in order to torch calories and build strength. These straps can be found in most gyms, but you can order a set to have on hand for your home or vacation!
A good workout for just about anyone, the level of resistance and intensity that you experience with the TRX straps is totally up to you and where you stand in correlation with the anchor point. From suspended pushups and mountain climbers to split lunges and bicep curls, you can work just about every muscle in your body – all from a set of versatile straps!
How to perform: You might need to speak with a local fitness specialist in your area to ensure you are performing your exercises correctly, or be sure that you are doing your movements with proper form with a little research beforehand! Knowing where to stand and how to execute movements with the right technique is key to preventing injury as well as getting a good workout.
4. Walking
Raking a stroll is one of the top ways to get in some good exercise! Not only is walking free, but it requires no equipment to speak of (other than some supportive shoes) and can be done just about anywhere. Walking can help to improve your cardiovascular endurance, burn calories, improve the functioning of the immune system, and even decrease blood sugar levels.
How to perform: Once you’ve laced up your sneakers, all you need to do is find a local neighborhood trail or nearby route to get started on!
You can even walk on a treadmill at your local gym if desired. If you are looking to increase your walking distance each day, consider a pedometer and set attainable goals for yourself; park further away at work or at the grocery store, add a few extra minutes onto your walking workout, or even recruit a friend to come with you to make the miles pass.
5. Swimming
Perfect for taking pressure off of your joints – while simultaneously burning calories and building muscle – swimming is the ideal exercise for engaging the entire body! Swimming also aids in managing stress and can improve mood and overall mental health when done consistently. This can also be a good exercise for those recovering from an injury who still want to workout, but without all the hard impact on the joints.
How to perform: Find a local swimming pool (hint: your own fitness center may have one), and speak with a lifeguard or instructor if you need a bit of assistance. Otherwise, find a comfortable bathing suit, a towel, and get your heart pumping while doing the butterfly down the length of the pool!
See more about - 10 Best Workout Apps For Men
6. Resistance Training
See more about - 10 Best Workout Apps For Men
If your goal is to build muscle mass without a ton of impact on your joints, look no further than weight lifting. Not only does strength training help you lose and/or maintain your weight, but it also helps improve bone density and can decrease the risk of diseases like diabetes and heart disease. Strength training can also improve balance and coordination, and protect joints from injury.
How to perform: You can easily incorporate resistance training into your routine in several different ways! From bodyweight training and barbell work to free weights and resistance bands, there is a way to build strength for anyone.
When initially beginning weight training, ensure that you are using proper form and technique – and if you are unsure, consult a local fitness specialist or personal trainer to help guide you. Start with low weight, and gradually increase as needed/desired. Lastly (but certainly not least), ensure that you are getting a full warm-up and cool down with each lifting session!
7. Yoga
Although yoga might bring to mind more meditation and relaxation instead of a workout, this low impact exercise also has multiple health benefits aside from stress reduction. Yoga has been noted to boost mental health and overall quality of life, as well as decreasing anxiety and improving sleep. Yoga is also beneficial for those looking to improve coordination and balance, as well as increase the capacity of their lungs through deeper breathing.
How to perform: When beginning yoga for the first time, there are some things to keep in mind; for one, keep physical goals measurable and attainable. Those folks doing handstands and backbends didn’t accomplish that in a day!
Instead, prepare your mind and your body for a journey that will both enlighten your mind and relax and strengthen your body. Learn to pay attention to your breathing, and use it to your advantage as you move through poses.
8. Battle Ropes
Looking to increase strength while also improving your overall conditioning? Look no further than battle ropes. This extra long rope (with a middle anchor point, thus giving you the ability to hold onto the ends with each hand) is perfect for giving you a full-body workout, without any of the impact.
Utilizing the ropes means you’ll be working several muscle groups at once, burning a ton of calories, and strengthening your core – all at the same time. Plus, battle ropes are excellent for improving cardiovascular endurance, with plenty of ways to incorporate high intensity into your workouts!
How to perform: There are several different ways that you can use battle ropes, and it will vary depending on workout goals. However, speed changes on the ropes are key; short bursts of high-powered speed will boost the anaerobic system, while longer bouts will engage aerobic capacity. Changing direction with the ropes will work for different muscle groups, and you might notice your overall stability and mobility improve with the forces working against the ropes.
9. Kayaking
From sea kayaking and freestyle to whitewater and flatwater recreation, the types of paddling you can do with your small watercraft are endless.
Kayaking is a fabulous upper body strengthener and helps to tone the back, chest, and shoulders. Kayaking is also a good lower body and core strengthening workout since rotation and stability come from the torso and lower body while paddling. Aerobic conditioning can be improved with this low impact activity as well.
How to perform: If you’re a beginner when it comes to water sports, the best place to start is to join a local club. These clubs will introduce water safety, proper technique, and will possibly let you test out or rent equipment so you can find what works best for you.
Another tip: Think about swimming lessons if you aren’t proficient at swimming yet. Kayaking might have you taking an occasional dip, so being prepared in the water at any time is important.
10. Planks
If planks aren’t currently in your workout routine, there’s good reason to add them. Aside from the core muscles, planks also work the glutes, shoulders, and quads, as well as muscles within the hip complex. Not only does strength in the core promote proper posture, but it can also help prevent injury (particularly to the lower back) as well as improve coordination and stability.
Planks are easily modifiable if needed, and are able to be tweaked in several ways in order to make them more challenging over time.
How to perform: Begin in a pushup position, with feet together and shoulders stacked over the wrists. With head neutral and core engaged, hold the position for time. Ensure that your back doesn’t arch, which can lead to a sore lower back.
Modifications for this movement include planking from the knees, or dropping down onto elbows/forearms. Breathe throughout the movement, while keeping the core engaged.
See more about - The 9 Best Kettlebell Exercises For All Levels Of Gym Goers
See more about - The 9 Best Kettlebell Exercises For All Levels Of Gym Goers
Is low impact exercise effective?
Yes. Not only can lower impact movements improve overall strength, balance, and coordination, but you can also work up a great sweat and torch some major calories – all without the harder impact of other exercises. Just because the exercise is lower impact, doesn’t mean it’s lower intensity… and that is what makes the blood start pumping!
Can you still do high intensity with low impact?
Absolutely; in fact, doing intervals with lower impact can be just as effective – if not more so – than with higher impact activities! Try it, the next time you’re in a pool or on a rower. You’ll notice that even without all the pounding on your joints, you’re still working up a sweat and getting your heart pumping!
Is low impact exercise effective?
Yes. Not only can lower impact movements improve overall strength, balance, and coordination, but you can also work up a great sweat and torch some major calories – all without the harder impact of other exercises. Just because the exercise is lower impact, doesn’t mean it’s lower intensity… and that is what makes the blood start pumping!
Yes. Not only can lower impact movements improve overall strength, balance, and coordination, but you can also work up a great sweat and torch some major calories – all without the harder impact of other exercises. Just because the exercise is lower impact, doesn’t mean it’s lower intensity… and that is what makes the blood start pumping!
Can you still do high intensity with low impact?
Absolutely; in fact, doing intervals with lower impact can be just as effective – if not more so – than with higher impact activities! Try it, the next time you’re in a pool or on a rower. You’ll notice that even without all the pounding on your joints, you’re still working up a sweat and getting your heart pumping!
Absolutely; in fact, doing intervals with lower impact can be just as effective – if not more so – than with higher impact activities! Try it, the next time you’re in a pool or on a rower. You’ll notice that even without all the pounding on your joints, you’re still working up a sweat and getting your heart pumping!
