Low-impact exercises are for everyone – no matter how far they are on their fitness journey. Even if you’re training intensively for muscle growth, low-impact exercises can still help you reach your goals.
Oh, and they help with joint strength, which is always a major pro!
What’s the deal with low-impact workouts?
Low-impact exercises are like that chill friend who’s always up for a good time but never causes drama. They’re all about keeping one foot on the ground (literally) while still giving you a killer workout. Think walking, swimming, or yoga – moves that are kind to your joints but tough on those calories.
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Why should you care?
It’s joint-friendly
Your knees and hips will thank you. Low-impact moves are perfect if you’re dealing with cranky joints or just want to avoid the whole “ouch” factor.
It can help with mobility and flexibility
Want to touch your toes without crying? Low-impact exercises like yoga can help you bend it like Beckham (or at least like your more flexible self).
It’s good for your cardiovascular health
Don’t let the “low” fool you. These workouts can still get your heart racing faster than your crush walking by.
It can still help you on your weight loss and fitness journey
Yep, you can still torch calories without pounding the pavement. It’s like magic, but better – it’s science!
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Who’s it for?
Honestly? Everyone. But it’s especially great if you’re:
- Just starting on your fitness journey
- Ageing
- Bouncing back from an injury
- Rocking a baby bump
5 low impact exercises you must try
1. Cycling
Hop on a stationary bike or hit the road with your favourite playlist. Cycling is a brilliant low-impact exercise that works your legs and core without putting strain on your joints. Plus, it’s like a little adventure every time – even if you’re pedalling in place!
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2. Swimming
Dive into the pool for a full-body workout that’s easy on your joints. Swimming not only boosts cardiovascular health but also strengthens muscles. It’s the superhero of low-impact exercises – perfect for beginners and pros.
3. Walking
The OG of low-impact exercises! Walking is simple but effective. Whether it’s a brisk walk around the block or a long stroll with your dog, it’s a great way to improve your fitness without hurting your joints. Plus, it’s a good excuse to get outside and soak up some fresh air!
4. Pilates
Core strength, posture, and flexibility – Pilates checks all the boxes. It’s a sneaky way to strengthen your muscles without the high-intensity sweat. And you can do it from the comfort of your living room with just a mat.
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5. Yoga
If relaxation and stretching sound like your jam, yoga is the way to go. It helps with flexibility, mobility, and balance – not to mention reducing stress. Plus, it comes with bonus Zen vibes.
ALSO SEE: Why yoga and low-intensity exercises are your next superpowers
How to incorporate low-impact exercises into your fitness routine
1. Start slow, build consistency
Low-impact exercises are perfect to ease into fitness. Begin with 20–30-minute sessions, 3-4 times a week. You can gradually increase the intensity as you go. Consistency is key here, so aim for regular movement rather than burning yourself out in one go.
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2. Combine it with strength training
Low impact doesn’t mean low results! Pairing these exercises with some light strength training, like resistance bands or bodyweight exercises, will keep things interesting and ensure you get the most out of your routine. For instance, alternate a yoga day with a cycling session and some Pilates.
3. Make it a part of your everyday life
Walk to the store, cycle to work, or sneak in a few yoga poses while watching TV. The beauty of low-impact workouts is they can blend seamlessly into your daily routine, meaning no excuses!
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