A Guide to Low-impact Exercises

Added into the mix with high-intensity training, low-impact exercises can bring your body all kinds of benefits. Swapping a day of football or running for something a little less vigorous can give your joints, bones and muscles some time to rest and recuperate before hitting it hard once again.

A combination of the two could also help to keep your heart healthy by lowering the chances of developing heart disease.

Starting an exercise regime early in life can help maintain better health later on. If you’re new to exercise, or haven't done any for a while, beginning with low-impact exercises is a great way of getting back into the rhythm, after which you can start slowly incorporating more high-intensity training into your routine.

So what exactly are the different types of low-impact exercises? Read the list below to see a few of our favourites.

1. Walking

Whether it’s power walking to and from work or enjoying some countryside scenery at the weekend, walking offers a great way to get some fresh air into your lungs and get your body moving, all the while keeping your joints happy.

Over time, your body can become used to a certain routine and won’t benefit from the exercise as much as when you first started. In this case, mixing your routine up could help. Try adding some resistance, increasing your incline or heading further afield.

2. Pilates

While high-intensity exercises are great for burning fat, you also need to include some muscle-strengthening and toning exercises into your workout routine. A short Pilates session can help with just that – it’s also great at improving your overall flexibility.

Pilates makes use of a soft cushioning mat to carry out your routine, whereby each movement flows smoothly from one to the other. There’s no concern for your joints when it comes to this strengthening exercise.

3. Swimming

Swimming is one of the best exercises you can do! Your whole body is used when swimming, which creates a full-body workout that strengthens muscles, improves posture, increases flexibility and supports the cardiovascular system. Swimming also helps train your body to endure exercise for longer, meaning the more often you swim, the fitter and healthier you become!

If you’re not a fan of continuous laps, why not try out some gentle aqua aerobics to mix up your routine in the pool?

4. Cross-Country Skiing

Basically skiing without the downhill slope, cross-country skiing works similarly to swimming in that you work out your entire body. Using your legs to push yourself forward and moving your arms to steady the poles, your muscles ultimately become stronger and your balance vastly improves, too!

5. Total body resistance (TRX)

A TRX exercise uses what’s known as a strap suspension system to lower your body part way. Your body weight then acts as a resistance whilst you perform a set of various moves aiming to strengthen your muscles.

Although low-impact exercises are often recommended for the more mature to stay fit and healthy, they are ideal for anyone of any age. Incorporating low-impact exercises into your regime will keep your bones, joints and muscles healthy for longer, making it much less likely that you’ll sustain an injury in the process.

Before starting your new exercise routine, try out Jointace – a daily supplement which (along with trace minerals) provides Glucosamine present in the preferred potassium form.

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Alexandra Phillips

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