Who Should Go Low?
Low-impact exercises are most appropriate for beginners, as well as people with arthritis or osteoporosis and older adults, individuals who are obese, pregnant women, and people with bone, joint, connective tissue injuries. That's because low-impact exercise tend to be less jarring on the body and joints, and less intense overall (more on that below). According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury.
Who Should Aim High?
High-impact exercises tend to be more intense overall and therefore burn more calories. They may even strengthen bones better than lower impact options, but any impact can help with that, even if it's light. These types of exercises should be reserved for people who already have a baseline of fitness and are at low risk for joint problems because they pose a higher risk for injury, especially to the ankle, knee and hip joints as well as the spine. How?
If you remember high school science class, Newton's third law (the law of impact and reaction forces) explains why. For every action (force applied by one body to a second), there is an equal and opposite reaction (the second applies an equal force on the first but in the opposite direction). Whew! What that means as that your body must absorb the impact forces during high-impact moves. The force on your body while running (high impact) can be more than twice that of walking (low impact). A 150-pound person who runs will land on one foot with about 300 foot pounds of pressure on the ankle, knee and hip joints. This can result in overuse and stress injuries, especially in larger people and at fast speeds.
21 Low-Impact Workouts That Are More Effective Than You Think
Today we're going to show you 21 low- (or no!) impact exercises to keep things varied, safe and full o’ fun.
1. Walking
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Walking is a stress-free way to stay movin. And tweaking that walking routine can really heat things up: Hit the hills, add dumbbells, or weighted ankle or wrist straps to really get that heart rate up .
2. Elliptical
Sorry treadmill, elliptical takes the cake when it comes to putting less stress on those legs.
3. Stairmaster
Not all gyms have staircases, but they probably have a Stairmaster. (Which is obviously way more exciting than a treadmill.) No gym nearby? No problem. Hit the real stairs.
4. Strength training
2. Elliptical
Sorry treadmill, elliptical takes the cake when it comes to putting less stress on those legs.
3. Stairmaster
Not all gyms have staircases, but they probably have a Stairmaster. (Which is obviously way more exciting than a treadmill.) No gym nearby? No problem. Hit the real stairs.
4. Strength training
Most strength training exercises are low-impact and still work up a sweat. (Keep in mind those monster box jumps wearing a weighted vest doesn't exactly qualify.) Try squats, lunges, or supermans ( Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body)!
5. Cycling
Thank mom and dad for teaching us to take off the training wheels. Hopping on the bike is a fun way to fit in some exercise, with a lower chance of damaging the joints. And you don't even need to sign up for a spin class.
6. Rowing machine
Spice up the cardio routine and bring the water sports to the gym? Yes, please. The rowing machine (impact not included) is an intense and fun way to work those arms, back, legs, and core. Score!
7. Kayaking
5. Cycling
Thank mom and dad for teaching us to take off the training wheels. Hopping on the bike is a fun way to fit in some exercise, with a lower chance of damaging the joints. And you don't even need to sign up for a spin class.
6. Rowing machine
Spice up the cardio routine and bring the water sports to the gym? Yes, please. The rowing machine (impact not included) is an intense and fun way to work those arms, back, legs, and core. Score!
7. Kayaking
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Want to actually hit the water? Grab a kayak and jump on in! Kayaking works the arms and core (no crunches necessary) and can burn up to 400 calories an hour while seeing some stellar sights.
8. Tai Chi
Try some meditation in motion to give those bones a break. This gentle, fluid movement may also help ward off headaches, helping to improve flexibility, too . (Whether that includes a hangover headache is unclear.)
9. Hiking
Another way to spice up a walk is to add some hiking terrain (opt for flatter areas, though, to keep impact to a minimum). Ready to strap on the boots and hit the woods?
10. Rock climbing
To take off some stress, head to the nearest wall (err, rock wall, that is!). Climbing movements are typically slow and controlled, which works the muscles without the added strain.
11. Yoga
8. Tai Chi
Try some meditation in motion to give those bones a break. This gentle, fluid movement may also help ward off headaches, helping to improve flexibility, too . (Whether that includes a hangover headache is unclear.)
9. Hiking
Another way to spice up a walk is to add some hiking terrain (opt for flatter areas, though, to keep impact to a minimum). Ready to strap on the boots and hit the woods?
10. Rock climbing
To take off some stress, head to the nearest wall (err, rock wall, that is!). Climbing movements are typically slow and controlled, which works the muscles without the added strain.
11. Yoga
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It’s no tackle football, but the NFL pros are doing it. So ease up and add some spinal twists and half moons to that fitness routine. Or try aerial yoga to really lift the stress off the ground.
12. Pilates
High-impact sports won’t magically give us six-pack abs, that we know. The potential solution? Just roll out the mat for a quick Pilates session to strengthen the core and help increase flexibility.
13. Total Body Resistance Training
Also known as "TRX", it is a strap suspension system (say that three times fast) that’s easy on the joints but a serious challenge for your whole body.
12. Pilates
High-impact sports won’t magically give us six-pack abs, that we know. The potential solution? Just roll out the mat for a quick Pilates session to strengthen the core and help increase flexibility.
13. Total Body Resistance Training
Also known as "TRX", it is a strap suspension system (say that three times fast) that’s easy on the joints but a serious challenge for your whole body.
14. Swimming
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Skip the pool floats and start doing laps. Swimming is a great low-impact exercise with a boatload of benefits, from strengthening the shoulders to improving lung function .
15. Water aerobics
If laps in the pool gets repetitive, bring the aerobics class to the water. Some gyms even offer treadmills in the pool to really keep things interesting.
16. Snowshoeing
For a different kind of walk in the park, snowshoeing is the way to go. Working against the resistance of the snow will expend more energy than walking on dry land.
15. Water aerobics
If laps in the pool gets repetitive, bring the aerobics class to the water. Some gyms even offer treadmills in the pool to really keep things interesting.
16. Snowshoeing
For a different kind of walk in the park, snowshoeing is the way to go. Working against the resistance of the snow will expend more energy than walking on dry land.
17. Step aerobics
Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step.
Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step.
18. Ballroom dancing
Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often easy on the body and a guaranteed great workout . So go grab a partner and give those dips, twirls, and whirls a spin!
19. Rollerblading
Let’s take a trip back to the 90s. Gliding on pavement won’t fail to burn calories while putting less stress on limbs. Now, if only stopping was that easy…
Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often easy on the body and a guaranteed great workout . So go grab a partner and give those dips, twirls, and whirls a spin!
19. Rollerblading
Let’s take a trip back to the 90s. Gliding on pavement won’t fail to burn calories while putting less stress on limbs. Now, if only stopping was that easy…
20. Cross-country skiing
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This flat-terrain travel keeps things heated—even in the snow. So strap on the skis and start pumping those poles. You’ll keep the pressure light (as snow) on the body.
21. Golf
Now, now—golf isn’t just for the pros (or the retired). Take a trip to the fairway and get that swing on. Bonus points for skipping the golf cart and walking the course!
REFERENCE: http://greatist.com/fitness
21. Golf
Now, now—golf isn’t just for the pros (or the retired). Take a trip to the fairway and get that swing on. Bonus points for skipping the golf cart and walking the course!
REFERENCE: http://greatist.com/fitness
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