5 Low Impact Exercises To Keep You Fit

When we talk about working out, most people tend to focus on a routine which comprises cardio, strength training, and other high-intensity exercises. However, a balanced routine is one with a mix of both high and low impact exercises to allow the body time to recover. Essentially, low impact means one foot is always in contact with the ground. They involve slower and paced moves which are easier on the joints, and avoid the strain you put on yourself while exercising.

They’re ideal for those looking to start working out, or returning to a workout routine after an extended break. These exercises can also be done by pregnant women, after consulting their doctors, and those with mobility issues. Here’s why:

- Compared to high impact/high intensity exercises which require a significant down time for the body to rest and recover, low impact exercises allow you to work out for a longer durations, for more sessions through the week.

- There is a lower chance of injury as the moves are paced for less strain on the joints and muscles.

- As many low impact exercises are slow and have some static time in between movements, they give your body a chance to adjust and stretch more. With practice, it can improve your flexibility.

If you’re wondering where to start, here are five low impact exercises to keep you fit:

1. Walking

Perhaps the most popular way to get started is to head out for a walk. You can either try the treadmill, or head to the nearest park or a safe open space. For those looking to add some intensity, you can try brisk walking which involves taking small, quick steps to keep your heart rate up. You can also swing your arms to give them a good workout, or try different terrains (such as a steep slope) to burn those extra calories.

Health benefits include: Helps keep your cardiovascular and muscular health in check, reduces risk of heart diseases and strokes, improves your balance, endurance, and muscle strength, and a 30 minute walk everyday can also reduce body fat.

2. Zumba

Dancing your way into fitness is what Zumba is about. With the music and the beats, it’s really no wonder that it makes for a popular workout. There are different intensity levels in Zumba, and the classes switch between low, medium, and high intensity. You can start with slow beats and moves, and change the pace as per your comfort level. You can either try this at home through the various online classes available, or head to a fitness studio nearby and sign up for classes. We advise the online versions, for now.

Health benefits include: Improved cardiovascular fitness, increased endurance, improved blood pressure levels, improved flexibility, fat burn.

3. Cycling

Whether you’re at home on the static cycle, or on the move outside, there’s no denying that cycling has many health benefits. It’s enjoyed by people across all age groups, and in fact, became a popular activity during the Coronavirus lockdown.

For those looking to challenge themselves, you can increase the time of your ride and explore more surrounding areas as you work on your fitness. You can also try different terrains (such as gravel and mountain areas). Those using the static cycle may change the settings, and incline for a more intense workout.

Health benefits include: Helps to build stamina and muscle endurance, strengthens bones, improves posture and coordination, enhances heart health, and also helps with better joint mobility.

4. Pilates

Crunches aren’t the only way to get a strong core. You could try out Pilates. It involves a series of moves in a particular order, and the emphasis is on the technique. There are various levels to Pilates, with basic stretches and movements being a huge part of the low impact exercise.

You can either try this at home, where all you need is a yoga mat, or head to a designated studio which has the equipment, which is ideal for when you want to intensify your workouts under the supervision of a trainer.

Health benefits include: Developing core strength, improved flexibility, better posture, increased strength without the bulk, toned muscles, and a. deeper mind-body connection.

5. Yoga

Yoga is a mindful practice, with deep breathing being a key factor. It can be considered a mind-body fitness routine, where focus and physical activity together can help you feel fitter. Holding different moves, coupled with various breathing techniques, is the standard way to go about it.

You can try yoga at home, as there is no dearth of videos available online. Otherwise, it is best to get in touch with a certified yoga instructor who can help you perfect the different postures—both basic and advanced—and guide you on the correct techniques to use.

Health benefits include: It eases the symptoms of arthritis, improves strength, balance, and flexibility, helps you manage stress be calm, improves sleep, helps boost heart health and manage blood pressure.

Please note: If you are heading out or participating in group classes, make sure you are wearing a mask in a public place. Ensure you are socially distanced at all times. For those who may feel claustrophobic in the masks, try to start with slow, deep breaths. As you pick up the pace, breathe from your mouth. Make sure nobody’s around should you need to take off the mask and take a break, but be sure to wear it before you get moving.