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Staying active and exercising regularly is the key to a myriad of physical health advantages, such as weight management, stronger bones and muscles, less inflammation, and a lower risk of cardiovascular disease. Additionally, physical activity boosts your mental health. Benefits include:
- Reduction in stress
- Relief from anxiety
- Help for depression
- Improvement in focus
But what if you have joint issues or underlying injuries that are easily aggravated by too much impact? According to Dr. Jason Campbell, a Newberry, Florida-based medical professional, low-impact exercise might be the perfect solution. If the idea appeals to you, here are a few low-impact exercises that can get you moving while keeping you safe.
The buoyancy you feel when you’re in water makes swimming the perfect low-impact exercise because the water reduces stress on your body by supporting your weight. But don’t underestimate its benefits. Swimming provides cardio benefits while also working muscles in your arms, legs, and back.
Walking works well for people who enjoy going outside to exercise. It’s also one of the easiest and cheapest exercises you can do because you simply need to put on your walking shoes and hit the road. It’s less jarring to your joints than jogging, but you can still get quite a workout with the right intensity or duration.
Biking is another low-impact exercise that gets you moving and allows you to enjoy the great outdoors. Riding a bicycle is easy on your joints, but it can provide an intense workout for your heart, lungs, and muscles. Best of all, you can take it at your own pace. So whether you enjoy a leisurely ride through the country or fast laps around the track, biking can work for you.
Similarly, indoor cycling can provide a great low-impact workout. It’s also the perfect solution for bikers looking to ride during inclement weather or for former runners looking for an intense workout that is less wearing on their joints.
There are stationary bikes at almost any price point, so shop around to find the cycle that fits both your needs and your budget. Next, to protect your joints, make sure your cycle is set correctly for your body. For example, if your seat is too low or high or your handlebars are too far away, you can encounter issues with your back or knees.
Once everything is set correctly, you can hop on and start pedaling. If you prefer to have a guided workout, you can find many options online or through an app like Peloton.
Another machine that delivers a low-impact workout is a rowing machine. Rowing provides total body strengthening and cardio benefits. You can usually find these machines at your local gym, but they are also available for purchase if you prefer exercising at home.
For a calm and spiritual experience, try integrating yoga into your day. Yoga allows you to focus on your breath through a series of flowing movements that strengthen your muscles and improve your flexibility.
Exercise is one of the best things you can do for your health. If you have been avoiding physical activity because you have joint problems or underlying issues, consider using low-impact exercise to help you quickly look and feel your best.