Low impact exercises refer to those activities or movements that do not involve a significant amount of force being exerted on joints. Usually both feet, or at least one foot, stay in contact with the ground most of the time, or the whole body is supported. Some people wonder if you can still burn calories from Low Impact exercises and the answer is yes!
Examples of low impact exercises include:
- Swimming
- Yoga
- Cycling
- Walking
- Dance Cardio
Benefits of Low Impact Exercises
Low Impact Exercises can be adapted to cater to all fitness levels. Theses exercises allow less force to be applied to the body, which means there is less stress on the joints.
- Injury Prevention
- Improve Heart Health
- Great Workout for Individuals recovering from Injury
- Reducing Natural Bone Loss
Making Low Impact Workouts Effective
Walking
Walking is by far the most popular low impact exercise, but in order to get your heart rate up there are some things you may need to do.
- Walk faster. One mistake we often make is walking too slowly to get the heart rate up. Picking up the pace will increase the heart rate.
- Interval Training. By adding short bursts of speed or an occasional steep hill to your walking workout, you can increase the intensity of your workouts as well as your calorie-burn.
- Use your arms. Make sure you’re not holding onto the treadmill and, when you’re outside, swing your arms to keep the intensity up.
- Walking Stairs. This can be an incredibly intense workout and a great way to get your heart rate up. If you’re a beginner, try adding a few minutes of stair-climbing to your usual workout or hop on the step mill at the gym for a quick five minutes towards the end of your workout.
Hiking
Hiking can be another tough low impact activity, especially if you’re hiking up an incline.Walking up a mountain involves the large muscles of the glutes, hips, and thighs – exactly what you want for an intense cardio workout. Add a backpack and you’re burning even more calories.
Adding Intensity to Your Workout
- Add Upper Body Movements
- Go Faster
- Use Big Movements
- Involve the Lower Body
It’s important that you listen to your body. If you are someone who is pregnant, has chronic issues, a beginner to exercise or have any other injuries low impact exercise is a great way to stay active. You still have the capability to challenge yourself, but also keep your body safe during the workouts!
-Olivia Callan
Health Fitness Specialist