Exercise is a vital component of a healthy lifestyle, but not everyone is ready to tackle high-intensity workouts. If you are looking for exercises that can help you achieve your fitness goals and not put much stress on your body, considering low-impact exercises can be the most suitable option. These exercises are less intense and involve fewer jumping or bouncing movements compared to high-impact exercises. We spoke to our expert Ishaan Arora, a Karnal-based BodyBuilding India Certified Fitness Trainer, who listed six low-impact exercises that are suitable for all fitness levels.
Benefits Of Low-Impact Exercises
According to Sports Medicine, low-impact exercises can be beneficial for your body in the following ways:
- Older adults can gain both physical and cognitive health advantages through engaging in low-intensity exercise.
- Low-intensity exercise is associated with higher exercise adherence rates when compared to moderate and high-intensity workouts.
- Low-intensity exercise proves valuable in promoting health benefits for at-risk groups, particularly older adults experiencing physical frailty.
Low-Impact Exercises To Practise Daily To Stay Fit
Walking
Walking is one of the easiest yet most effective low-impact exercises. Arora said, “It helps improve cardiovascular health, boost mood, and promote overall fitness. He suggested starting with a stroll and then gradually increasing your pace and duration.”
Swimming
Swimming is often recommended for individuals seeking a low-impact full-body workout and can be performed by people of all fitness levels. Arora said, “Swimming can help build strength and endurance while minimising the risk of injury. Water provides resistance while supporting your body weight, making it easy on the joints.”
Cycling
Cycling is another low-impact exercise that’s easy to adapt to your fitness level. You can ride a stationary bike or cycle outdoors, depending on your preferences and circumstances. Arora added, “Cycling strengthens your lower body, improves cardiovascular fitness, and can be as easy or as challenging as you make it.”
Yoga
Yoga is another low-impact exercise that is suited to people of all fitness levels. Arora highlighted, “It enhances flexibility and balance and also provides relaxation and stress relief. You can start with beginner-level yoga routines and gradually progress to more advanced poses as your flexibility and strength improves.”
Also Read: Boost Your Workout: Expert Lists Benefits Of Warm-Up Exercises And What To Perform
Pilates
Arora said, “Pilates is a low-impact exercise that focuses on core strength, flexibility, and posture. It involves controlled movements that are easy on the joints, making it a great choice for those recovering from injuries or looking to strengthen their core muscles.”
Tai Chi
Arora said, “Tai Chi is an ancient Chinese practice that combines gentle, flowing movements with deep breathing and mindfulness. It’s a low-impact exercise that can improve balance, coordination, and reduce stress. It is suitable for all ages and fitness levels and can be practised in a group or alone. Many find it to be a calming and meditative form of exercise.”
Expert Tips To Consider Before Exercising
While low-impact exercises are accessible to individuals of all fitness levels, it’s important to consider the following tips shared by the expert to ensure a safe and effective workout:
- Start Slowly: If you’re new to exercise or have been inactive for a while, begin with shorter duration and lower intensities. Gradually increase your effort over time.
- Listen to Your Body: Pay attention to how your body responds to each exercise, be it pain or discomfort. Consult your fitness expert if you notice any complications.
- Warm-Up and Cool Down: Always warm up before exercising and cool down afterwards to prevent injury and promote flexibility.
- Proper Form: Focus on maintaining proper form during each exercise to reduce the risk of injury and get the most benefit from your workout.
- Stay Hydrated: Don’t forget to drink water before, during, and after your workout to keep your body hydrated.
- Consult a Professional: If you have specific health concerns or medical conditions, consult a healthcare provider or a certified fitness trainer for personalised guidance.
[Disclaimer: The information in this article is shared by a fitness expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any exercise regimen, especially if you are dealing with any health conditions.]
