If you are new to working out or just want to get back into it slowly, low-impact cardio is a safe method of exercise. Low-impact exercises focus on keeping one foot on the ground and alleviating stress or pressure on the joints. Low-impact does not mean not sweating. There are some great workouts to do that are low-impact for joint health. Learn more about low-impact exercises to try this new year for better health.
Join a Gym
The best place to go for low-impact activity is the swimming pool. Buoyancy in the water reduces joint stress by supporting weight but it brings in cardio, strength, and flexibility all in one. A basic freestyle stroke negages muscles throughout the upper and lower body as well as the core.
A workout can be low-impact like cardio kickboxing which combines moves with cardio. Take it easy on the kicks and landings to ensure you don’t put stress on the joints or ankles and knees. For instance, you may want to try:
- Alternating front jabs
- Front kicks
- Jumping jacks
- Bob and weave
Another type of exercise that keeps the whole body working is rowing. This non-weight bearing exercise is an effective option for people with joint concerns. Rowing machines are available at most gyms and are a great way to get a workout in. Be sure to sit with proper form and get some support from the local trainers at the gym before working out so you don’t hurt yourself with bad form.
Cardio at Home
If you need a quick gym fix but don’t have the cash, or want to save money, you can do low-impact cardio at home. These three moves help you sweat it out and get a workout in for less money (do each for 30-45 seconds in a circuit):
- Run in place, knees up as much as possible but go slowly if it hurts the joints
- Modified mountain climber, go slow and easy
- Low-impact jumping jack without jumping if needed
If running, jumping or plyometrics don’t work, don’t think you can’t do other things. Try a few things to see what works. FInd a personal trainer to help you get fit and give a few things a try before you land on what works for you right now. Most of all, find something that helps you also have fun.
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