Keeping Your Joints Pain-Free
As we get older the challenge of staying in shape just gets tougher. Few other parts of the body remind us of this fact more than our joints. Joint pain and arthritis are a fact of life for many of us. Fortunately, there are many low-impact exercises you can perform to give your joints a break while keeping you in top form. We review some of the best low-impact exercises you can do.
Others Who Should To Do Low-Impact Exercises
Anyone who is in less-than-optimum shape is going to want to do low-impact exercises. This can include seniors, pregnant and postpartum women, and people rehabbing from an injury. Even fitness junkies who want to substitute some low-impact exercise for a rest day can partake.
Walking
Not a high-energy workout by any means, but walking eight-to-ten thousand steps a day will keep the pounds off and your heart pumping steadily. The minimal distance that your feet travel from the ground or treadmill means less impact on the ankles, knees, and hips. Walking is better for staying in shape than getting in shape, unless you’re really dedicated.
Swimming
Swimming is one of the best things you can do to increase your cardio endurance and overall health. With virtually no impact at all on the joints, it’s a perfect addition to your low-impact exercise routine. Being a good swimmer has the added practical benefit of being able to help others stay safe in the water.
Cycling
This one is great for increasing your lower-body mobility, and helps your heart endurance as well. The stationary bike is great for setting your preferred speed and resistance. If you want to get out and cycle in the outdoors, so much the better!
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Elliptical
You want to run wind sprints but your joints can’t take the pounding. Luckily the elliptical is here to save the day! Set up a High Intensity Interval Training (HIIT) routine, or do some long-distance elliptical running in place. You can also activate the arms, making it a full-body aerobic and resistance-training workout.
Low-Impact Exercises At Home
Doing low-impact exercises at home will also lower the impact on your wallet if you don’t want to spend money on a pool or gym membership. There are crunches, dumb-bell squats, skipping rope and numerous other home workout routines out there. Pilates and yoga are also beneficial low-intensity activities you can undertake at home.
Resistance Bands
Resistance bands are a great way to build muscle and joint strength while minimizing impacts on the joints. Work your way up gradually from easiest to hardest and track your reps.
Rowing Machine
The rowing machine is another great low-impact exercise because the movement engages 85% of the muscles in the body. You can do interval training and adjust the intensity and resistance as you like. If you get into a rhythm, it can be a great cardio and resistance training session.
Getting Started
It’s amazing how many great low-impact exercises you can do. While everybody’s situation is different, there’s really no reason why you can’t engage in at least a few of the above exercises. Try a few of them and see which ones you like. Eventually you may be able to structure your entire fitness routine around these exercises if you want, while saving your joints in the process!
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