As we age, staying fit is even more important than ever. And when it comes to living a longer and healthier life, low-impact cardio exercises are key.
Let’s face it, getting old sucks. We have achy knees and stiff backs that make it impossible to do most of the high-impact cardio exercises we took for granted when we were younger. Just the thought of doing jumping jacks or heading out for a morning jog can seem like an impossible endeavor. But, low-impact cardio exercises are important for keeping our hearts fit and healthy.
Why Cardio Is Crucial—Even with Joint Issues Cardio exercise will help keep your heart and lungs healthy, will help boost your mood, and can even help with your weight management. But, there are many different types of cardio exercises that don’t require you to pound the pavement or even risk hurting your joints. In fact, low-impact cardio exercises are key to keeping our heart healthy, without the risk of pain and discomfort.
For anyone over 40, these low-impact exercises can be a much safer option. After all, as we age, our joints become more susceptible to wear and tear. Some people have to deal with arthritis, past injuries, or even the natural aging process. As a result, high-impact activities are no longer the best way to stay in shape.
And, while were added, let’s go ahead and bust an important myth. Low impact does not actually mean low effort. These types of workouts will still make you sweat, they will help you to build up endurance, and they will definitely improve your overall fitness. Best of all, they will do this without stressing your joints.
The Benefits of Low-Impact Cardio Exercises The benefits of low-impact cardio exercises are bountiful.
Joint Protection For starters, these low-impact cardio exercises will help to minimize the amount of stress on your hips, knees, and spine. They also allow you to move freely, which is perfect for anyone who has to deal with chronic pain or arthritis.
Injury Prevention With low-impact cardio exercises, there is less pounding and jarring. As a result, the risk of injuries like stress fractures and shin splints will decrease significantly. Simply put, low-impact cardio is a great way to prevent common cardio-related injuries.
Suitable for All Fitness Levels And, no matter how you choose to look at it, low-impact cardio exercises are suitable for all levels of fitness. It doesn’t matter if you are a seasoned athlete recovering from a recent injury, or a beginner who is just getting into fitness, this type of exercise is extremely accessible. Best of all is that you can easily adjust the intensity to match your individual fitness level.
Top Low-Impact Cardio Exercises So what constitutes as low impact cardio exercises?
Walking One of the best low-impact cardio exercises out there is walking. It is the unsung hero of cardio and it requires absolutely no equipment. You can do it just about anywhere, and it’s easy to scale up or scale down. Simply pick the pace that you want to walk at, and add ankle weights for an added challenge.
Pro Tip
Whenever possible, try to incorporate walking into your daily routine. Park further away from your destination or take a short walk after dinner.
[Image suggestion: A cheerful group of people walking briskly in a park, enjoying the outdoors together]
Swimming and Aqua Aerobics Another great option is to go swimming or take part in aqua aerobics. The buoyancy of the water itself will help to support your body weight, which will end up relieving pressure on your joints. Whether you are swimming laps or joining an aerobics class, you can improve your cardiovascular levels almost effortlessly.
Sample Routine
You can try alternating between freestyle swimming and water jogging in order to provide yourself with a full-body workout.
Cycling Cycling is also another joint-friendly option that can be done just about anywhere. Some people have stationary bikes which allows them to work out from the comfort of their very own home. Others, like myself, prefer riding to work and back by bicycle.
Pro Tip
Always make sure that your bike seat is at the correct height in order to avoid unnecessary knee strain. When you are peddling, your knee should have a slight bend at the bottom of the stroke.
Elliptical Training Then there are elliptical machines. They are very popular in the gym for a good reason, as they mimic the natural motion of running without all of the impact. Plus, most machines today allow you to adjust the resistance levels and the incline, to give you a more customizable workout.
Workout Idea
For the best results, you should alternate between one minute of high resistance and two minutes of low resistance in order to keep your heart rate up for a longer period of time.
Rowing Machines Of course, we can’t forget about the rowing machines. They are often underrated, but they managed to pack a huge punch. A rowing machine will provide you with a full-body workout that engages your arms, legs, and core.
Technique Tip
In order to avoid strain, try focusing on your legs to push off, and keep your back as straight as possible.
Dance-Based Workouts Who says that cardio is not fun? There are countless dance-based workouts that qualify as low-impact cardio exercises. These workouts include Zumba, ballroom dancing, or even online dance classes. The exercise combines the movement with music, making it feel less like a chore, and more like a party.
Why It Works
Dance-based workouts work because the rhythmic movement is extremely easy on the joints, yet can still deliver a fantastic cardiovascular workout.
Customizing Workouts for Your Needs Always remember that you will need to customize your workout for your particular needs.
Start Slow When you are first starting off, begin with shorter, lower-intensity sessions. Then, as time goes on you can gradually increase the duration or difficulty levels. This will allow your body to adapt to the routine and will prevent overexertion.
Modify for Specific Joint Issues At the same time, if you are suffering from knee pain, then you should modify your routine for specific joint-related issues. Make sure to listen to your body and consult a physical therapist for personal advice.
Add Variety Don’t forget to mix up your routine from time to time. One of the main reasons that people stop working out, is they get bored. By adding a variety to your routine, you can keep your muscles guessing which can lead to better overall fitness.
Building a Low-Impact Cardio Exercises Routine According to the American Heart Association , you should spend at least 150 minutes of each week in some form of a moderate-intensity aerobic workout. Here is a perfect structure for your week:
Three days of low-impact cardio exercises a week Two days of strength training to build muscle and support joint health And, remember to stretch every single day with exercises like yoga Remember, tracking progress is key to staying motivated. Try using a fitness app or journal, or even use an old-school calendar to log your workouts. Don’t forget to celebrate milestones along the way.
Low-Impact Cardio Exercises Tools and Resources Luckily for you, in today’s digital age, there is no shortage of tools that will help to enhance your workouts.
Apps
You will find a wide selection of apps available for just about any device. These apps are available and both free as well as premium versions. To save yourself some money, you can even try using Google Fit which works seamlessly with any Android device.
Gadgets
Then there are the wide selection of fitness trackers and smartwatches that can help to monitor your heart rate, distance, and calories burned. These gadgets can also be paired with your Android or Apple device, for improved functionality.
Programs
To help keep you motivated, you should look for online classes, or find some excellent YouTube channels that offer free low-impact exercises and workout routines.
Joint Health and Fitness Can Coexist In the end, low-impact cardio exercises proved that you don’t have to sacrifice your joint health for your fitness . By choosing the right exercises and staying consistent along the way, you can enjoy so many benefits without the discomfort. So, go ahead and lace up your sneakers, hop in the pool, or dance like nobody’s watching. Your joints, and your heart, will thank you.
