We often hear about low impact verses high impact workouts, but what exactly is a low impact workout? Throughout this blog we’re going to give you the quick run down as to not only what low impact exercises are, but also the benefits of them. As well as that we will bring you through a few examples of low impact exercises and how you can integrate them into your fitness routines. So, let’s jump right into the world of low impact exercises.
Low Impact Exercises and Their Benefits
A common misconception when people hear “low impact exercises” is that they believe they are easier workouts then others and less intense, which couldn’t be further from the truth. A low impact exercise is an exercise that puts less strain as well as weight on your muscles, joints and bones, however that doesn’t mean they can’t be intense or of a high tempo either. The benefits of low impact exercises are just as great as higher impact exercises as they are a brilliant way to increase heart as well as joint health, build your fitness levels, improve your mental health, are ideal for people with reduced mobility, and best of all are exercises that are less prone for gaining injuries, along with much more. This means if you’re someone who dreads the thought of taking part in a HIIT session, or running on the treadmill due to the aches and pains you feel after, low impact exercises are ideal for you, so what are examples of low impact exercises?
Examples of Low Impact Exercises
Swimming
Swimming is perhaps the greatest of all low impact exercises with some professionals even considering it a no impact exercise due to the fact that the body is under as little strain as possible. That doesn’t mean to say you aren’t working your body, in fact anyone that swims knows just how difficult it can be to get up and down the pool, but due to the buoyancy of the water you are putting little to no weight or strain on your muscles or joints. What makes swimming the most incredible low impact exercise is that you are working your entire body whether that be for weight loss, muscle gain, improving cardio, or to clear your mind, all with minimum after effects on the muscles and joints. It is also a fantastic exercise for anyone returning to a workout routine following an injury or time away from exercise as you can take it at your own pace before building up to wherever you want to reach.
Cycling
One exercise that people often don’t realise is a low impact exercise is cycling due to the fact that it can be one of the most intense workouts whether you’re out on the road or in a spinning class. Being on a bike classifies as a low impact workout due to the fact that your feet are never on the ground and your muscles are not being put under extreme as there is no forceful impact coming from the pedals. Another reason spinning can be an opportune workout is that you can jump into a class for a cardio and strength building exercise that is great for saving time while getting your workouts in. Not only that, but cycling can be a really fun exercise, while a spinning class is again ideal for beginners in the gym as you can take it at your own pace or tempo allowing you to improve and become consistent over time, however, it is important to ensure that your form on the bike is correct from the get go with the help of a fitness instructor to avoid any form of injury.
Walking
While in the previous section we mentioned that cycling is amazing as your feet don’t touch the ground, walking can also be a really good low impact workout as you’re not pounding your feet off the concrete. Walking is a simple way to get in your 10,000 steps a day, whether that’s a light walk outside or a more intense walk on the treadmill with some incline. The difference between walking and running is that while you can improve your cardio along with burning calories through both, walking has a far gentler impact on your body. Running is a high impact, high intensity form of exercise, the complete opposite to walking, however, once more walking is a far more accessible form of exercise and is perfect for anyone starting off their fitness journey.
Rowing
Rowing is much the same as cycling in the sense that you’re not putting extreme force or strain on your body’s muscles or joints but is still an incredibly effective workout for any fitness goals. While you’re not putting yourself through a high impact workout, rowing is one of the best full body exercises you can do and is a seriously good way of getting in your cardio. Much the same as the above you choose your tempo and intensity on the rowing machine meaning it can be for people of any fitness level whether you’re starting off or more advanced. Not only that, but rowing is an amazing workout to improve muscle strength, endurance, flexibility, power, and much more all while having a low impact.
Aqua Aerobics
Similar to swimming up above aqua aerobics is a great way to stay fit through a low impact workout. Again, the buoyancy of the water means there is minimum force or strain being put on your muscles and joints. What makes aqua aerobics even more inclusive than swimming is the fact that you don’t need to know how to swim although it can be useful to learn, which makes it ideal for people of all ages and abilities. To add to that aqua aerobics classes are filled with fun and are a fantastic way to keep fit while staying social.
Yoga/Stretching
Last but certainly not least in our list of low impact exercises is yoga or stretching. Yoga is a brilliant way to improve mobility, flexibility, strengthen your core, and clear your mind too. While some stretching can be good before or after a workout or even as an activity on an active rest day as you can add resistance bands to your movements to build more strength. Not only are these perfect for stretching out your body for a full workout but can be an excellent addition to any high impact workouts that you do to help reduce the muscle soreness in your body.
Key Takeaways
There you have it a quick breakdown of low impact exercises and some examples to get started with. While low impact exercises are a perfect way to keep fit on their own it should be noted that anyone that performs high impact exercises can also introduce low impact exercises to their routine to switch things up a little and put a little less stress on your body. Alternating between the two types is a great way to ensure you don’t get bored of your routine and stay motivated to keep fit. In the long run or walk in this case, having low impact exercises as a part of your fitness routine is an amazing way to reap the benefits of regular exercise while reducing your risk of injury no matter what level of fitness, you’re at.
How Aura Leisure Can Help
At Aura Leisure we’ve got everything you need whether you’re a beginner or at a more advanced stage of your fitness journey, we’ll find the perfect mix of low impact or high impact exercises for you with our personalised fitness programmes Fit for Life or Lean3. While we’ve also got a number of fitness classes to get your low impact workouts in including Aura Spin, Aura Aqua Aerobics, Aura Flow and much more. Our gyms are filled with equipment to ensure you can work out in the way you like, while our pools and swim lessons allow people of all ages as well as abilities to keep fit. Even better still Aura members get access to our gym, pool, fitness classes, fitness programmes and much more for free to help you achieve your fitness goals.