What are Low Impact Exercises?
Low-impact exercise is a class of exercise forms that put less stress on the joints and have gentler movements for those who don’t want to or can’t do high-intensity workouts. Low-impact exercises reduce stress on joints, bones and muscles through smoother movements than high-impact exercises such as running and jumping. As a result, low-impact exercise is friendly to people of all ages, sizes, and health conditions, and is especially effective for those with sports injuries or joint problems to help them maintain their fitness while avoiding further injury.
As mild as low-impact exercise sounds, it can still improve cardiorespiratory fitness, build muscle strength, improve flexibility, and burn a lot of calories. Low-impact exercise is not the same as low-impact exercise, and depending on an individual’s fitness level, it can be a highly effective full-body workout.
Benefits of Low Impact Exercise
Protects Joint Health
Low-impact exercise is ideal for people with weaker or injury-prone joints. Compared to exercises such as running and jumping, low-impact exercise reduces stress on the knees, ankles, hips, and other parts of the body. Especially for those with arthritis, older adults, or those who have suffered injuries from over-exercise, low-impact exercises help maintain mobility and function.
Reduced Risk of Injury
Low-impact exercise not only achieves a workout, it also greatly reduces the risk of injury. Because the movements are gentle and stable, it reduces sports injuries such as muscle strains and fractures caused by overexertion, falls or sprains during exercise. It is a very safe and effective form of exercise for beginners or those who want to regain fitness.
Improve cardiorespiratory fitness
Although low-impact exercise may seem gentle, it is just as capable of raising the heart rate and enhancing cardiorespiratory fitness. Through sustained, steady exercise such as brisk walking and cycling, the body’s endurance and metabolic levels can gradually increase, helping to reduce the risk of chronic diseases such as high blood pressure and heart disease.
Enhance Muscle Strength and Flexibility
Many low-impact exercises, such as Pilates and yoga, can enhance muscle strength and flexibility throughout the body through stretching and strength training. Not only do they improve your posture, they can also help you improve your balance and reduce accidental injuries during daily activities.
Reduce stress and improve mood
Low-impact exercises, such as yoga and tai chi, emphasize physical and mental balance and relaxation in addition to physical exercise effects. Through deep breathing, meditation, and soothing movements, these exercises help reduce stress, relieve anxiety, and improve overall mental health.
4 Low Impact Exercises You Can Do at Home
Low-impact exercises at home are a convenient and effective way to exercise, and here are five low-impact exercises you can easily do at home to help you stay healthy and fit.
Recommended 4 Low Impact Compound Exercises that you can perform at home or in the gym
- Romanian Dead Lifts
The Romanian Dead Lift is a powerful lower body workout that targets your Hamstrings, Gluteus Maximus and lower back. In this strength-training move, you keep your back straight and your hips bent as you raise and lower dumbbells or barbells in a controlled manner. It’s great for improving muscle definition and building a solid fitness foundation. - Squat Shoulder Press to Sumo Squat Burpee
This dynamic exercise combines full-body strength training and cardio. You start with a deep squat shoulder press that works the legs, shoulders and core muscles at the same time. Then, switch to sumo squat bobbie jumps to work your quads, glutes, and upper body with explosive movements. This move is perfect for improving muscle strength, building endurance, and burning calories efficiently during your fitness training. - Superman
The Superman Pose workout targets your back muscles, including the erector spinae and gluteus maximus, which are vital for posture and core stability. You lie prone on the ground and lift your arms and legs in this simple but effective move that strengthens your lower back and builds overall core strength. - Alternating Lateral Lunges Bicepcurls
This versatile move combines lower body training with upper body training. Work your inner and outer thighs and gluteal muscles with side lunges while using biceps curls to strengthen your arm muscles. It improves overall muscle balance and helps you effectively build total body strength during your fitness program.
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