When you picture exercise, you may think of running, weight lifting and high intensity gym classes. However movement does not have to leave you feeling exhausted in order to work. Low impact exercise is a gentle but effective way to improve your health while reaping the benefits of regular activity.
What is low impact exercise?
Low impact exercise is a form of physical activity that places less stress and load on your joints while the body is still moving. Usually including regular and fluid motions, and include at least one foot on the ground or equipment or water to support your body.
Differently to high impact activities such as boxing, running or jumping, low impact movement reduces the amount of force onto the hips, knees and ankles. While still increasing your heart rate but over a more gradual pace that often feels easier on your body.
Some examples of Low Impact exercise:
- Walking
- Rowing
- Swimming
- Hydrotherapy
- Pilates
- Cycling
Though these activities may feel more gentle, they still can largely improve cardiovascular fitness, build muscle strength, coordination and balance.
What are the benefits?
It is nicer on your joints
As there is less force on your joints in low impact exercise, this offers a great alternative if you have joint pain or are trying to prevent injury. Activities such as swimming or hydrotherapy help to support your body with the aid of the water, similarly in pilates the reformer machine or props can help to support you while you move. For those with joint conditions such as Osteoarthritis, these forms of movement can provide a safer way to move, improve mobility and minimize stiffness without adding excess stress on joints already in pain.
Consistency is easier
One large benefit of low impact exercise is that it can often be more enjoyable and easier to stay consistent due to its gentle nature. As these activities are usually less physically taxing, many people find it much easier to stick to these forms of movement regularly.
Especially for those who are newer to exercise or struggle to stay consistent and motivated, this form of movement can be more achievable over time.
It is able to support recovery and chronic conditions
One again due to the gentle and slower build of low impact exercise, if you are recovering from an injury or currently have a chronic condition it can be a great way to stay active while reducing stress on the body and joints. Usually, lower impact activities have a lower risk of aggravating symptoms and can easily be modified for each individual.
It is Accessible
Low impact exercise does not need to be pricey or complicated.
It can be as simple as a walk around the local park or neighbourhood, using the rowing machine at the gym, using the local pool or an online Pilates class at home. Many low impact activities do not require much cost or effort, making it easier to incorporate into your daily life.
The key takeaway
Low impact exercise is a great alternative from intense workouts or activities that can improve your health. It can be a great way to achieve fitness goals such as recovering from an injury, wanting to move more or overall improving general health. It is a safe and effective way to stay active that can easily be incorporated into your week. The best forms of movement are the ones that you can stay consistent with and that you enjoy, regardless of how much or how frequently you perform them.
Written by Stephanie Port
