Low-impact exercise offers a total-body workout that’s gentle on the joints. In concrete terms, “low-impact strength training is a form of resistance exercise that focuses on building and maintaining muscle strength and endurance, while minimising stress and impact on the joints and connective tissues”, explains personal trainer Sana Shirvani from the UK.
These specific workouts are said to have numerous health benefits: not only do they help reduce the risk of injury, but they also burn calories.
Exercise, including low-intensity activities like walking or swimming, are also an excellent way to reduce anxiety, depression and improve mood, according to recent research.
So, for those who want a gentle workout at home, these activities could be the solution… especially if you’re looking to burn some calories after your Deepavali feast!
1. Resistance (band) isn’t futile
This quick and easy workout involves doing a series of different exercises using an elastic resistance band. This affordable accessory can be used to do a multitude of gentle exercises to work all the muscles of the body, including the glutes, thighs, legs, back, arms and shoulders.
Simply scroll through social networks, such as TikTok, to discover tutorials on how to make the most of a resistance-band workout.
2. Work that upper body
Push-ups, burpees, planks and dips, can be good options for working out the upper body. To maximise the effects, it’s advisable to perform several sets of these exercises.
Just be sure to take things easy if you’re a beginner – for example, you could try starting with two sets of five push-ups. This kind of workout can be tailored to all levels of fitness and experience, and can easily be done at home with a good exercise mat.
3. Low-impact jumping jacks
Jumping jacks are notoriously strenuous owing to the combination of arm movements and leg jumps. But a less intense, low-impact version of jumping jacks reduces pressure on joints by eliminating the need for any jumping.
Simply step your feet out and back, one after the other, without jumping. To make this exercise more difficult, deepen your lunge and speed up your movements.
It may not seem like much, but do it consistently and it will boost your heart rate.
There are many different types of squats, but squat thrusts, performed with weights, are a total-body exercise that works every muscle in the body.
This workout increases heart rate, stimulates metabolism, and improves both agility and strength, helping you lose weight while improving cardiovascular fitness.
Again, platforms such as YouTube will provide more detailed direction on how to execute these exercises for joint-friendly fitness!