Suffering from joint issues? Try these 5 low (or no!)-impact exercises to stay fit

Low-impact exercises are easier on your body and joints. They help you burn calories, rev up metabolism and improve your heart rate without stressing your joints.

Aishwarya Vaidya | Updated: December 18, 2018 12:53 pm

Opting for low-impact exercise like swimming can aid weight loss. Shutterstock

Low-impact exercises amp up your health and fitness quotient without taking a toll on your joints. A workout can be termed low-impact if at least one of your feet stays in touch with the ground at all times. According to the American Council, keeping at least one foot on the ground at all times may cut down your risk of musculoskeletal injury. Walking, hiking, swimming, cycling, power yoga and elliptical machine are some of the low-impact exercises that you can if you are suffering from bone, joint or connective tissue injuries, are old, obese or pregnant. According to fitness experts, low-impact exercises keep you fit and help you get rid of those extra kilos by boosting metabolism and improving your heart rate. Incorporate these low-impact exercises in your fitness routine and stay in fine fettle.

1: Cycling

This low-impact exercise works on your hamstrings, quads, calves, and glutes without knocking off your knees. if done on a regular basis, it will protect your heart, battle the bulge and may even help you keep cancer at bay. According to a study published in the British Medical Journal, it reduces the incidence of cancer by 45 per cent and heart disease by 46 per cent.
Begin cycling at a slow pace and keep the sessions short and increase the duration gradually.

2: Walking
Fitness experts vouch for walking being as effective as a high-impact activity like running while it comes to cutting down your risk of heart disease. The Centers for Disease Control and Prevention as well as the American College of Sports Medicine recommends walking at 4-6 kph. Apart from protecting your cardiovascular health, walking enhances your posture and musculoskeletal strength as well.

3: Swimming
Swimming can be a great low-impact whole body exercise that will take care of your heart health if done on a regular basis. It will help you to pump up your heart rate without stressing your body. Also, you will be able to build stamina, endurance and flexibility with this water workout. According to a study published in The Journal of Rheumatology, people suffering from osteoarthritis reported reduction in joint pain and stiffness after they took to swimming for 3 months. They experienced less physical limitation as well. Swimming is also known to reduce stress levels.

4: Elliptical training
This workout allows allows you to grill your fat, work on your arms, shoulders, chest, thighs, and calves without the jarring impact on your joints. So, it’s okay if you ditch your treadmill for that elliptical trainer. This workout will help you rev up your bone mineral density as well while fuelling your calorie burn.

5: Power yoga
In this form of yoga, you flow from one pose to another holding each only for a few breaths. As Power yoga keeps you in constant motion, making you press, push, balance and lift your own body weight, almost all your muscles are worked upon. A one-hour session of power yoga will help you burn 300 calories.

Published: December 18, 2018 8:45 am | Updated:December 18, 2018 12:53 pm

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