Exercises do not have to be intense to be effective. Low impact exercises can help keep your body in shape while minimizing the risk of strain or injury.
What Are Low Impact Exercises?
Low impact exercises are the workouts that require at least a foot remain on the ground at all times. That would include walking, hiking, and most aerobics exercises. The goal of these exercises is to increase the flow of blood through the heart. This means working at a level where your muscles get adequate oxygen from the blood to sustain prolonged activity.
Swimming and cycling are also considered to be low impact exercises. In the case of swimming, the body is supported by the water, while with cycling, the body is supported by the frame of the bicycle.
In some instances, bicycling, swimming, and other similar exercises where both feet stay off the ground all the time can also be termed as no impact exercises.
Benefits of Low Impact Exercises
Low impact exercises are very popular because they provide a lot of health benefits without causing too much strain on the body.
Improved Cardiovascular Health
Perhaps the biggest benefit of doing low impact exercises is in improving cardiovascular and heart health.
Researchers have found that doing these types of exercise are the best means of improving the performance and the condition of the cardiovascular system.
But before you start doing any kind of exercise, you need to consult your doctor first to make sure that it will be safe for you.
Less Risk of Joint Damage
Low impact exercise poses less danger of joint damage. This is arguably the reason why most people try this form of exercise. It does not pose the same level of risk to joint damage as high impact exercises.
A lot of people are interested in losing weight or in doing exercises but they cannot because problems with their joints hold them back. Exercises that are less intense will let people get the same benefits and effects of traditional exercises while facing a few of the risks.
Also, research suggests that low impact exercises can promote the healing and repair of joints that have suffered damage.
Promotes Weight Loss
Then, of course, there is the fact that doing low impact exercises is a great way for you to lose weight. Doing various low impact exercises is a great way of shedding extra pounds because it does not take too much of a toll on the body. Furthermore, it can improve blood sugar control in people with diabetes and can help to prevent or delay the onset of type 2 diabetes. It can also help decrease blood pressure; this effect is greater in people with high blood pressure.
Each pound of your weight equals 3,500 calories. So if you want to lose one pound each week then you have to drop 500 to 700 calories each day. You would need to control what you eat but you also have to burn off calories through exercise.
Risks of Low Impact Exercises
Although low impact exercises have significantly lower risks when compared to other more intense forms of workout, they still pose some risk. Most people do not need any special testing before starting these low impact exercises, but it is still best to check with your doctor. People with diabetes or multiple risk factors for heart disease may need an exercise test before starting these low impact exercises.
One risk which has not received that much attention is that of exercise addiction.
This problem affects around 3% of the population and in many cases is not seen as a problem. As with everything, too much even of a good thing can be bad.
Those who develop exercise addiction also run the risk of developing a secondary addiction. Around 25% of those with exercise addiction have a secondary addiction.
Although low impact exercises pose less risk of injury than high impact ones, the danger of injury still exists. This is why these exercises should be done in moderation.
Do not strain your body and exercise too much because that can cause problems later on.
If you also have health conditions like a heart problem, you have to consult your doctor before you exercise. You have to ask what is healthy and okay for you.
Low Impact Exercise Tips
Here are a few tips that you can follow when doing low impact exercises:
- To avoid injuries caused by working out, you need to spend five to ten minutes warming up and cooling down during your exercise sessions.
- If you are just starting to exercise regularly, then you need to plan it so that you start your session slowly and you just gradually increase its intensity.
- Mix different kinds of activities so you are not performing only one kind of exercise.
- Repeating a single form of exercise too often can lead to to injuries like fractures and sore joints.
- If you stopped doing exercise for a long period, then you must start with the low-level workouts again. Don’t try the same level from where you stopped.
For most people, doing low impact exercises is the way to attain a healthier body. It does not take too much toll and is very sustainable. Just as with other forms of exercise, it is crucial to practice moderation in connection with these exercises to avoid injuries and other problems.
Hello Health Group does not provide medical advice, diagnosis or treatment.