Sometimes we can’t exercise too much due to ill health. Conditions like osteoarthritis can limit how much pressure and movement we can place upon some joints. Low-impact exercises however are helpful because they give your body the benefits of a workout without the joint strain or injury risk that high-impact moves might bring. They’re perfect for keeping you strong, flexible, and energized—whether you’re just starting out or looking to stay active long-term. To help you start your fitness journey without the health risks, we compiled the 4 best low impact exercises.
Before you start any exercise regime, it is best to check with your doctor to make sure what you will chose is suitable for you and your health.
1. Walking
Walking is one of the most common low impact exercises that you can do. We have found that if you join a group or even just place your running shoes close to the door you will be more motivated to go for a walk. In poorer weathers many malls and shopping centres open up early to allow you to walk – there are even local mall-walking groups!
According to the Mayo Clinic walking has huge benefits for:
- Maintain a healthy weight and lose body fat
- Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
- Improve cardiovascular fitness
- Strengthen your bones and muscles
- Improve muscle endurance
- Increase energy levels
- Improve your mood, cognition, memory and sleep
It is also wise to make sure you have the appropriate running shoes (you can wear running shoes for walking – they have more cushioning and support!). Older running shoes, or ones that you haven’t used in a long time, might not be suitable for your feet. If you are unsure then our clinic experts can check and discuss your needs and assess your footwear.
2. Cycling/Elliptical
If you pain is not too intense, cycling can also be one of the best low impact exercises. However, because your back is in flexion when you’re on your bike, it may aggravate your back pain if you cycle vigorously for long periods of time.
When you do cycle, make sure that you leg pushes down straight and is not bent when the peddle is closest to the floor.
Elliptical machines at the gym pose a similar program: working out on these machines is much better than running, however, if you suffer from knee problems, extended use will aggravate those issues. Cycling and elliptical machines might be okay in moderation, just listen to your body and don’t overdo it.
3. Yoga/Pilates
Pilates strengthens the core which supports the back, and thus, attending a gentle Pilates class with a knowledgeable instructor can be incredibly beneficial. Again, moderation is best since engaging the core for extended periods every day may do more harm than good.
Yoga comes in many different flavours, with Yin yoga (a calm, restorative practice) on one end of the spectrum and Bikram (hot yoga originally designed as a military practice) on the other. Doing something closer to Yin might be wise if you are in recovery, but as you feel stronger you might try a Moksha flow class, which is moderate in intensity. If you’re suffering from back pain related to the feet, hot yoga will increase the flow of oxygen and nutrients to your back muscles and relieve the discomfort.
We have seen many patients who have had benefits from Yoga especially when they went to classes and had a professional training them.
4. Swimming
While the above exercises have their pros and cons, swimming is pretty much all pro. As with anything else, we’d urge you to listen to your body and take it slow, but because you are liberated from gravity in the swimming pool, the likelihood of injury through repeated impact is very low. Swimming is great cardio, which means it’s good for your heart, and since common strokes like the crawl, backstroke, breaststroke and butterfly mainly involve the upper body as well as the legs, your whole body gets toned and strong.
When we’re working with avid runners on the mend, we often recommend swimming, since it creates a similar endorphin rush without aggravating knee and back pain or messing with gait adjustments