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A Guide for Low-impact Exercises for Adults

A Guide for Low-impact Exercises for Adults

Jan. 19th, 2025

Are you looking to stay active and be healthy, but have a condition such as arthritis or a mobility issue? If so, you could try low-impact exercises.

Did you know that exercising could reduce brain fog, lower your chances of heart disease, and reduce your blood pressure levels?1 Here is more information on low-impact exercises and some examples of exercises you could try. Please keep in mind that you should check with a doctor before partaking with any of these low impact exercises.

What is a Low-impact Exercise?

Most people need to exercise and stay active to benefit and improve their health. However, it may not be easy for everyone to do arduous exercises. As an alternative, you could try a low-impact workout.

A low-impact exercise consists of an exercise that causes less stress on your joints and is overall slower than regular exercises. Additionally, a low-impact exercise causes you to keep or even grow your muscle mass.2

Walking

One example of a low-impact exercise is walking. With walking, you can walk as little or as far as you want. According to a healthcare professional, Sophia Pellegrom, it is best to walk while moving your arms up and down. If you want to make an even bigger impact on your health, you could walk at a faster pace.3 To complete this low-impact exercise, you need the following:

  • A treadmill or designated walking space (park, neighborhood, trail, etc.)
  • A walking partner if desired
  • Tennis shoes
  • A bottle of water

Walking has great benefits that could improve your health. For example, walking could help you lower your chances of getting heart disease, lose body fat, lower stress levels, and much more. If you walk at a brisk pace, you will lose more calories and may improve your heart health.4

Yoga

Another example of a low-impact exercise is yoga. Yoga involves different poses, concentration, and calm breathing. There are a variety of different types of low-impact yoga you could try including hatha, restorative, and Kripalu.5 To do this low-impact exercise, you need:

  • A yoga mat
  • A yoga class either online or in person
  • Yoga blocks (if not provided by the class)
  • Tennis shoes
  • A bottle of water

Yoga offers many health benefits. For example, yoga can improve your heart health, help you lose weight, improve flexibility, and more. In addition to physical health benefits, yoga also helps with your mental health. Specifically, yoga can lower stress levels, increase calmness, and improve mental clarity.6

Swimming

Swimming is another example of a low-impact exercise. Since your swimming does not involve any hard surfaces, it could also be considered a low-impact exercise. When you swim, you are working out your core muscles, and building up your heart and lung strength.7 To do this low-impact exercise you need the following:

  • Bathing suit
  • Goggles
  • Swimming cap (if desired)
  • Sunscreen (if the pool is outdoors)

Swimming has extensive health benefits. For example, swimming could help you with managing your weight. On average, swimming burns nearly 300 calories per hour. Because you are burning many calories, swimming also helps lower body fat and improve your physical health overall.8

Cycling

Another example of a low-impact exercise is cycling. Cycling has a low-impact on your knees, ankles, hips, and back. You can cycle on an exercise bike or a regular bike. You can customize your exercise by adjusting your speed to lessen or strengthen the impact.9 To cycle you need the following:

  • Bicycle or exercise bike
  • Tennis shoes or proper cycling shoes
  • Helmet
  • Cycling gloves (if desired)
  • A bottle of water

There are many health benefits to cycling. One major benefit of cycling is that it helps increase muscle strength. When you are cycling, you are working your arm, leg, and core muscles. Working these muscles helps with balance and stability. Another benefit of cycling is that it strengthens your heart health. This is because you are continuously working your heart, blood vessels, and lungs.10

Elliptical Exercise

Exercising on an elliptical is another example of a low-impact exercise. Ellipticals provide a full body workout without resulting in too much strain on your body. Because your feet are not touching the ground, there is less stress on your knees and back.11 Here is what you will need for this low-impact exercise:

  • Elliptical machine
  • Tennis shoes
  • A bottle of water

Exercising on an elliptical machine results in a variety of health benefits. For example, elliptical exercise  could help you lower your blood pressure. This is because elliptical exercising has a low impact on your muscular and cardiovascular system. Another health benefit is that it could decrease your cholesterol levels. When you do aerobic exercise, such as going on the elliptical, your cholesterol levels start to lower after three to six months of exercising.12 

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Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources:

  1. https://wholebrainhealth.org/exercise-and-brain-health/?gad_source=1&gclid=EAIaIQobChMI_Mqkr86TiQMVx2tHAR2UQhOcEAAYASAAEgLFZPD_BwE
  2. https://www.cigna.com/knowledge-center/what-is-low-impact-exercise#:~:text=Low%2Dimpact%20exercise%20gets%20your,%2Dcountry%20skiing%2C%20and%20golf.
  3. https://www.health.com/fitness/low-impact-workouts#:~:text=Low%2Dimpact%20exercises%20are%20gentle,to%20your%20joints%20and%20ligaments.
  4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
  5. https://www.medicalnewstoday.com/articles/286745#benefits
  6. https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/
  7. https://www.verywellhealth.com/low-impact-exercise-5216089
  8. https://www.goodhousekeeping.com/health/fitness/a43331040/swimming-benefits/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_ghk_md_dsa_prog_org_us_a43331040&gad_source=1&gclid=EAIaIQobChMIt93u1eOViQMVikpHAR24vDsmEAAYASAAEgJ3SvD_BwE
  9. https://healthy.kaiserpermanente.org/oregon-washington/health-wellness/healtharticle.6-low-impact-workouts
  10. https://www.womenshealthmag.com/fitness/a45698049/benefits-of-cycling/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_whm_md_dsa_hybd_mix_us_20569044902&gad_source=1&gclid=EAIaIQobChMItNjArvqViQMV3pxaBR32FCt7EAAYASAAEgKL0PD_BwE
  11. https://www.piedmont.org/living-real-change/which-aerobic-machine-provides-the-best-workout-elliptical-or-treadmill
  12. https://www.holodia.com/vr-fitness-blog/10-health-benefits-of-elliptical-workouts/