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We’re breaking down the 10 most effective low-impact exercises for improved health and wellness.
Every type of workout has its place when it comes to improving health and wellness. Additionally, every person prefers different kinds of workouts.
While high-impact workouts can greatly improve muscle strength and endurance, they put increased stress on your body. Repetitive high-impact workouts stress the muscles and joints and can cause increased inflammation as your muscles repair and recover.
While high-impact workouts are extremely beneficial to improve muscle strength and cardiovascular fitness, you don’t want to overdo it. Over time, repetitive high-intensity workouts without proper rest and recovery can cause some people to experience increased inflammation throughout their body, which can potentially impact joint integrity, energy levels, sleep, and hormonal balance.
While each person’s ability to recover from high-intensity workouts varies, performing different exercises can reduce injury and protect your joints from overuse.
Swapping some of your high-intensity workouts with some of our most effective low-impact exercises could potentially improve your overall health and wellness. Keep in mind, that it’s always important to listen to your body and consult your health care provider before making any decision related to your health care habits and routines.
#1 Yoga
Yoga is first on the list of most effective low-impact exercises to improve overall health and reduce joint stress. Yoga involves a series of stretches while implementing mindfulness techniques to reduce stress and anxiety.
This form of exercise not only increases muscle flexibility, but reduces stress at the same time by challenging you to calm your mind and stay present in the moment.
For maximum comfort while performing yoga stretches, try these Lululemon Align leggings. They have a stretchy and soft feel, perfect for any yoga workout.
#2 Pilates
Pilates is next on the list of most effective low-impact exercises to improve overall health and reduce joint stress. It combines a series of movements that improve muscular strength, endurance, flexibility, and postural alignment.
This low-intensity form of exercise improves your overall wellness while reducing the impact on your joints. It won’t increase your cortisol or stress levels as drastically as a high-impact workout would. However, Pilates still gets your blood flowing and your heart pumping to improve your health.
For both style and comfort during Pilates, try these Lululemon Wunder Under leggings. They have slight compression, aren’t see-through, wick away moisture, and allow you to stretch and move comfortably during your workout.
#3 Walking
Walking is a fantastic low-impact workout to burn fat and improve cardiovascular fitness. More people should implement walking into their daily routine if they want to feel their best and relieve stress.
While you have to walk for a longer duration and distance to burn a large sum of calories, it is incredibly easy on your joints, aids muscle recovery, and can improve your cardiovascular endurance.
Make sure to grab a good pair of walking shoes with decent arch support before you try this exercise everyday.
Use this link to purchase the Adidas women’s Ulta Boost sneakers. These are the sneakers I have used to run and walk and they’ve lasted me years. They also offer adequate foot support and comfort.
The nice thing about walking is that you control the intensity. To make the exercise more difficult, simply walk at a faster pace or a steeper incline. In addition, walking outside can help relieve stress and provide a calming sensory experience that you wouldn’t get in a loud, busy, and overstimulating gym.
#4 Swimming
Swimming is another low-impact form of exercise to try that is arguably the one of best workouts to prevent overuse injuries and reduce wear and tear on your joints.
Swimming will improve your cardiovascular strength and endurance while reducing the impact on your body. It’s also an easy way to tune out the world for a bit. Simply focus on your thoughts and how your body feels while you tread through the water.
#5 Biking
No matter what age you are, biking never gets old. It’s a great way to explore the place you live while improving your cardiovascular health and overall muscular endurance.
Biking is a low-impact workout that can easily be done solo, with your family, or with a group of friends. Increase the intensity by pedaling faster, biking for a longer distance, or finding a few hills along your route.
You can also use an exercise bike at the gym or in the comfort of your home while watching a show, or listening to music or podcasts.
To avoid chafing while biking and to achieve maximum comfort, try the Lululemon Align High-Rise Short.
#6 Dance Cardio Workout
Dance Cardio needs to make a comeback. There was a time when it felt like everybody was doing it. It’s one of the most effective low-impact exercises that’ll easily improve your mood while targeting balance, coordination, and muscular endurance all at the same time.
You could try Zumba or find a dance cardio workout online. It’s an easy activity that can be done with friends and family too.
#7 Bodyweight Exercise Circuit
If you’re looking for a more traditional low-impact workout to reduce stress on your joints, try a bodyweight exercise circuit. They’re quick and efficient but will still make you work up a sweat.
Even a 10 minute bodyweight circuit can help you feel your best mentally and physically.
Bodyweight circuits put less strain on your joints compared to lifting heavy weights, and they’re easily accessible. A simple online search can help you find a bodyweight exercise circuit to do in the comfort of your home instead of venturing out to a gym.
It’s an easy way to target specific muscles or multiple muscle groups without putting added stress on your body. For maximum comfort and style during your workout, try these Fabletics Women’s Define leggings.
#8 Rock Climbing
Next on the list of most effective low-impact exercises to reduce stress and improve your overall health is rock climbing. While it may not be accessible to everyone, if you have the opportunity to try it, I would definitely recommend you do.
It’s challenging and fun while reducing the heavy impact on your lower body joints. The unique thing about rock climbing is that it challenges you both mentally and physically.
You have to strategically plan your next move and focus on coordinating your body in space as you make it up the wall. For those reasons, it often doesn’t even feel like you’re exercising, even though you’re burning calories and working to improve your overall health and fitness.
#9 Pickleball
If you’re more competitive and lack motivation to work out at a gym or at home, try Pickleball. Pickleball is rapidly growing in popularity as more and more people learn about it and try it. Pickleball courts are popping up around the country. The best part is, you can play at any age.
It’s a fun and competitive form of exercise that is actually quite easy on your joints but will surely make you work up a sweat. My family recently got into Pickleball and it’s something we can all enjoy and do together.
While some games are more intense than others, I leave feeling energized rather than tired and drained as I would from lifting heavy weights.
Your mind has to stay focused on the rules and your next move as you try to beat your opponent. Not only does this make it one of the most effective low-impact exercises, but also one of the easiest ways to stay fit at any age.
#10 Golfing
Golfing is last on the list of most effective low-impact exercises to improve health and reduce joint stress. Let me put your mind at ease, you don’t need to be an athlete or even athletic to enjoy golf.
It’s all about simply getting out on the course, enjoying the fresh air, and challenging yourself to get a little better each time.
If you want to reap the health benefits of golf, skip the cart and walk instead. This way you’ll improve cardiovascular strength and endurance while enjoying some competitive play.
Golf courses are beautiful spots to walk. Additionally, the challenge of swinging a club, pushing a cart, or carrying your bag will help you burn more calories. It’ll challenge your muscles without putting extra wear and tear on your body.
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