We all know that staying active is crucial for your overall health. However, if you have issues like osteoarthritis or osteoporosis, you need to be mindful of the type of exercise you get. If you want to get your heart rate up, burn some calories, and build strength, try these 11 low-impact exercises.
1. Walking & Hiking
Walking is one of the most popular and most accessible low-impact exercises. It is easier on bones and joints than running or jogging and if you do it right, you can still get your heart pumping. If you have trails nearby, try hiking as well. It will do you good to get some outdoor exercise and any incline or obstacles will add intensity to your workout.
2. Walking the Stairs
Similar to hiking, walking the stairs can add intensity to your walking workouts. To keep things low impact, don’t go too fast or do it too long. If you feel any knee pain, stop immediately. If you don’t have access to actual stairs, you can use a stair-climbing machine to get those steps in. Just use the same caution about going too fast or using it too long as you would with real stairs.
3. Swimming
Swimming is probably the lowest impact exercise you can find. Swimming is very easy on your joints but it can really get your heart pumping and your muscles working. You’ll get a good workout even if you don’t feel like you’re sweating. If you swim regularly, you can get faster and up your intensity to get an even better workout.
5. Dance/Step Aerobics
Dance and step aerobics classes are great options for people who love choreographed exercise but want to steer clear of high-impact moves. Most routines are effective at getting your heart rate up without any jumping. If you can’t go to the gym right now, there are plenty of classes online that you can follow along with at home. If the routines you find have high-impact elements, you can skip those or modify them.
6. Water Aerobics
Water aerobics is another great option if you want to participate in a class that focuses on low-impact exercise. If your local gym or rec center isn’t open or you don’t feel comfortable going, you can save this option for later on. Or if you happen to have access to a private backyard pool, find a routine online that you can replicate on your own.
7. Rowing
Rowing is low-impact but it can be high-intensity. Rowing engages your core and your upper body. It’s great for burning calories and building upper body strength without causing joint pain. Rowing machines are a popular choice for this exercise, but if you have access to a boat, go for it. Kayaking doesn’t use the same motion of traditional rowing, but it can also strengthen your muscles and get your heart pumping.
7. Cycling
While you might not want to do a full-on spin class if you’re looking for a lower-impact or lower-intensity workout. However, you can still do some moderate cycling if you keep a comfortable pace. Stationary bikes or standard bicycles are both acceptable for this type of exercise.
8. Yoga
Yoga is an amazing low-impact workout if you’re also looking for some quiet time to try and center your mind. There are many different types of yoga that can provide you with a variety of workouts. Some are more intense and move quickly, while others are slower and more relaxing. The slower versions still burn calories, but the high-intensity versions can burn a lot more.
9. Pilates
Pilates is all about core strengthening and flexibility. Pilates can burn calories, give you muscle tone, and improve your posture. While there are many pilates studios around that have fancy machines (called reformers), you can find a good online course to do at home using just a mat and your own body weight.
10. Bodyweight and Resistance Training
Bodyweight training is a great option because you don’t need a gym or equipment. It can also be modified to any fitness level you are and you can customize workouts to eliminate any high-impact components. This type of exercise uses your own body weight to help you strengthen muscles (which is beneficial to bone health). Because your body is the only equipment you need, you can do it anywhere and you can always progress your workouts to keep building strength.
11. Elliptical
If you are used to running on the treadmill and are looking for a low-impact alternative, the elliptical machine is the most obvious choice. You’ll get the same benefits as running with much less stress on your joints. It also gets your arms in on the action to give your upper body some attention.
Consult an Orthopedic Specialist
The team at Paris Orthopedics and Sports Medicine is dedicated to helping our patients recover from a wide range of orthopedic conditions. Our services include general orthopedic medicine, joint replacement, sports injury treatment, and osteoporosis treatments at our bone health clinic. If you have questions about the best low-impact exercises for your joints, call (903) 737-0000 to make an appointment.
