While high-intensity exercises help you get fit and lose weight quickly, don’t overlook the benefits of low-impact activities.
These low-impact activities are great for staying active on your rest days from the gym and can be done at any age, often even if you have injuries or mobility problems. And you may already be doing and enjoying some of these activities.
Swimming
The health benefits of swimming are well documented. It is a great way to get fit and improve flexibility without impacting joints.
And if you don’t know how to swim, don’t worry! Classes will usually be available at your local sports center, where you can learn at your own pace.
Gardening
If you already enjoy tending to your garden, there’s some good news—when done regularly, this low-impact activity can help you improve your fitness.
Gardening is great for engaging your muscles and providing light exercise. Being in nature can also have a positive effect on your physical and mental health.
Cycling
Cycling, both outside and indoors, provides several health benefits without the impact on the joints that activities like running have.
Cycling can help you enjoy the countryside or can help you save money as part of the morning commute. If the weather is terrible, you can still continue your cycling regimen, as there will usually be a number of stationary bikes at your local gym.
Stretching
Stretching regularly is an easy win when it comes to maintaining physical health.
Even if it’s a day where you’re not intending to exercise, incorporating stretching into your daily routine will make you feel healthier and improve your overall flexibility. It will also make you less susceptible to injury and help you recover if you have exercised the previous day.
Resistance Band Exercises
Training using resistance bands is a great way to build fitness while protecting your bones and joints.
Resistance bands are cheap to buy but don’t underestimate the full-body workout they can provide. If you are unsure how to use them or want to work out in a group setting, you should be able to find a resistance band class in your area.
Golf
While golf is a relaxing pastime for many, it is also a low-impact activity that offers several benefits for physical health.
Walking the course regularly will improve your fitness, and working on your swing will help build flexibility and strength. Not to mention the satisfaction of being outdoors and the mental health benefits of being in nature.
Dancing
There are many ways in which you can use dancing to build fitness. Start by doing Zumba or Dance Fit at your local gym or by taking a dance class. With so many styles to learn, such as ballroom and line dancing, you can find a low-impact dance that suits you.
Yoga
Yoga is a low-impact activity proven to help with physical longevity.
Regular yoga practice could help you live a longer and healthier life. Taking a class can also help you make friends with like-minded people. Yoga can also enhance your balance and flexibility and improve your mindfulness. You can also increase the weight loss benefits of yoga by taking a hot yoga class.
Water Aerobics
Aerobic exercises are often associated with high-impact movements, but water aerobics can be highly beneficial for your physical health without putting pressure on the joints.
The water itself acts as resistance, giving you a full-body workout. Instructor-led classes where you can learn to make the moves correctly are usually available at your local swimming pool.
Bowling
Bowling lightly exercises the muscles, bones, and joints without long periods of standing. You will burn calories and work muscle groups that don’t usually get exercised.
Joining a bowling league or having a regular game with buddies can contribute to a healthier lifestyle. Just don’t overdo the beer and chips!
Elliptical Training
While you may associate cardio at the gym with high-impact, high-intensity exercise, the elliptical machine offers a low-impact cardio workout that you can adjust to your fitness goals.
With the resistance settings on low, you can have a light workout to build your fitness, setting your own pace, but you can also increase the intensity of your workouts without impacting your joints.
Pickleball
Pickleball is a sport that players of all ages can enjoy, and the low-impact nature of the game means that it is ideal for older people or those recovering from injury.
A 30-minute game of Pickleball can burn up to 400 calories and offers benefits such as improved flexibility and bone health.
Foam Rolling
When considering your options for low-impact exercise, buying a foam roller for the home is a great place to start.
A foam roller can help with your daily stretching routine, work your muscles, and improve your overall flexibility. It can also aid your recovery sessions by massaging your muscles.
Tai Chi
Based on controlled, low-impact movements, Tai Chi is a martial art that people of all ages can enjoy. By taking a Tai Chi class, you will benefit from increased physical fitness and well-being, and there is even evidence to suggest it is good for your immune system.
Tai Chi can also help with mindfulness, reduce stress, and promote better sleep.
Walking
Adding more walking to your daily routine is an easy way to get more exercise. Making small changes, like leaving home earlier and walking to your destination instead of getting the bus or train, adds up over time, burns calories, gently works the joints, and contributes to your overall physical health.
