For those who are older or have joint problems, it can be hard to find an exercise regimen that works consistently without creating any additional health issues. But that’s no reason to throw in the towel. If you’ve been having trouble reaching that goal, it may be time to try to do some more research on low-impact exercise regimens.
Regular exercise is a crucial part of staying healthy, and you should try to match at least the minimum outlined by the Mayo Clinic for staying in shape: 2.5 hours of moderate exercise per week, 1.25 hours of vigorous activity, or a combination thereof, as a minimum.
As a start, look into these 5 exercises that are easy on the joints:
- Bicycling — the ultimate low-impact exercise, bicycling is fun whether you prefer to do it outside or to attend a spin class indoors. You can do it alone or with a class, and you can go as easy or as hard as you want. Estimated calorie burn after 1 hour: 600 calories.
- Swimming — physical therapists have always used water resistance when trying to work muscles and joints with minimal impact. Swimming works the whole body, has virtually no impact on the joints, and helps to alleviate stress as well. Estimated calorie burn after 1 hour: 710 calories
- Rowing — one of the best exercises for working out the back muscles, rowing is low impact and works the upper body and core for a total body workout. Estimated calorie burn after 1 hour: 600 calories.
- Elliptical — similar to cycling for the lower body, an elliptical allows to you also use your upper body, all while providing virtually no impact. Estimated calorie burn after 1 hour: 540 calories.
- Yoga — while yoga won’t get your heart rate going like some of the other exercises on this list, it provides a multitude of different benefits such as flexibility, promoting core strength, and improving mental well-being. It can be used in conjunction with any of the above for the ultimate low impact combo. Estimated calorie burn after 1 hour: Varies.
Before attempting any of these exercises, speak to your doctor about your overall fitness level and how these exercises may affect your joints. If you haven’t exercised in a while, remember to start off slow and listen to your body as you get used to each new type of exercise, and only then begin to push yourself harder.
We hope these low-impact exercises will help you get moving and get more fit and healthy this year!
