Low-impact exercises gradually increase your heart rate and put less pressure on your joints compared to high-impact workouts. The most popular low-impact exercises are walking, yoga, Pilates, swimming, skating, cross-country skiing, and golf. The movements associated with low-impact exercises are slower and smoother than those of high-impact activities like running or lifting weights.
Access your doctor before beginning a new exercise program, especially if you have health problems.
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What are the Benefits of Low Impact Exercises?
Low-impact exercises can help you achieve your training goals without aggravating existing injuries or causing new damage.
In addition, low-impact exercises help maintain and develop muscle mass, which decreases with age. If you have more muscle mass, your body can continue to burn calories even when you rest.
How can I Incorporate Low-Impact Exercises into my Life?
You can easily incorporate low-impact exercises into your daily routine, regardless of your age or ability. For example, low-impact exercise can be just as effective for older adults as for younger people.
Take brisk walks. Ride a bike. Dance Walk inside your house. Garden. Go upstairs. Nothing. Sweep leaves. Try different activities that keep you moving. Find new means to incorporate physical activity into your daily routine. (Always consult your doctor before beginning a new exercise program.)
There are many low-impact exercises that you can do at home, in your office while you work, or when you travel. We give you some ideas:
Start your day with 15 minutes of stretching.
If you use public transportation to go to work or shopping, try to get off a few stops early and walk the rest of the way.
Walk or bike instead of driving when you go to the store, work, or run local errands.
Use the stairs instead of the elevator.
Turn your errands into a light exercise routine by walking a little more when you go shopping.
Find an exercise buddy who can walk with you during lunch, yoga or dance classes before or after work. Exercising with another person can help keep you on track.
Take advantage of the free moments to move a little, stretch, walk, do yoga or any exercise that puts your body in motion.
There are numerous types of low-impact exercises that you can consider, for example, 1 :
Stand in front of a step, at home or work. Put one foot on the stage and climb up, straightening your leg. Allow the opposite foot to rise for about 5 seconds. Repeat the same, this time with the other leg. Repeat. If necessary, hold onto a handrail for balance.
One Leg Squat
Stand behind your desk or counter so that your feet are parallel to the longest edge. With your feet in the same direction, extend one leg and bring it up. Use the strength of your core or abs. Hold for 30 seconds, and then bring your legs together. Could you do it again with the other leg?
Seated Hamstring Extension
Sit in a chair with both feet on the floor. Bending at the knee, move the foot up with a gentle kicking motion until the leg is parallel to the floor. Hold for 30 seconds and then yield to the beginning position. Repeat several times with each leg.
Stand up and spread your legs hip-width apart. Keep your back straight and your arms forward, parallel to the floor. Lower your buttocks near the height of your knees as if you remained going near sit on a chair, through your knees bent, but without the balls of your feet passing done. Hold for a few seconds. Then get up and return to the beginning position. Repeat.
Low-impact exercises are a safe and effective way to build and tone muscle mass. Low-impact exercises for older adults are just as beneficial for younger adults and can be part of a workout routine or your daily life. Walking, using the stairs, or getting up from your desk now and then to move your body can produce positive results with little effort.
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