Low Impact Workouts: Benefits, Exercises For Seniors And Bad Knees With Tips

Welcome readers! Do you know that along with strength training and intense workouts, people are increasingly discovering the secret weapon of low impact exercise? Yes, low-impact workouts are suitable for people of all ages and fitness levels, and they offer a variety of health benefits, including reduced risk of injury, improved cardiovascular health, stronger bones and muscles, improved mood and mental health, and reduced risk of chronic diseases.

A 2023 study published in the journal PLOS One found that low impact exercise is as effective as high-impact exercise at improving cardiovascular health and reducing the risk of chronic diseases. This means you can achieve your fitness goals without putting excessive stress on your body. Let us begin with this blog to know more about it. 

Table Of Contents

1. What Are Low Impact Workouts?

2. 5 Benefits Of Low Impact Workouts

3. What Are Some Low Impact Exercises For Seniors?

4. What Are Some Low Impact Exercises For Bad Knees?

5. High Intensity Low Impact Workouts For Beginners

5. Tips For Successful Low Impact Workouts

6. The Final say

7. FAQs

8. References 

What Are Low Impact Workouts?

In the myriad world of workouts and fitness, the focus is often on a certain age group rather than individual approach for people with different conditions. However, for people who are elderly, have joint pain, low bone density and other medical afflictions, engaging in typical intense workouts can prove challenging and may even do more harm than good. 

Low impact workouts are scientifically designed to minimise joint stress and are exercise regimens characterised by movements that avoid high-impact forces. These routines cater to individuals with joint concerns, seniors, or those recuperating from injuries. They are done to often see long-lasting transformation in the body according to your weight and age. 

By prioritising gentle yet effective movements, low impact workouts contribute to cardiovascular fitness, enhance strength, and improve flexibility without subjecting joints to excessive strain. This approach is rooted in biomechanics and exercise physiology, making it an optimal choice for maintaining or enhancing physical well-being while mitigating the risk of injuries or discomfort.

5 Benefits Of Low-Impact Workouts

There are a plethora of benefits that can be obtained from low impact exercises. Let's take a peek at a few of the potential health benefits:

1. Strengthens Muscles

A low impact workout does not imply it’s simply just rotating one foot off the ground. Despite their association with easy exercise, research demonstrates the effectiveness of low-impact methods in muscle building. 

For instance, a study published in Medicine & Science in Sports & Exercise revealed that Pilates – a classic low-impact choice - considerably enhanced core muscle strength and functional movement within just 12 weeks, thus offering an efficient technique to tone and tighten without enduring pounding impacts!

2. Reduced Risk of Injury

Low-impact workouts offer a key benefit: they reduce stress on joints, hence promoting joint protection and proven science. A Cochrane review concluded that low-impact exercise programs effectively alleviate pain and enhance function in individuals with knee osteoarthritis compared to no exercise or high-impact activities. 

This choice ensures safety and effectiveness for everyone, particularly those with pre-existing joint issues.

3. Aids Recovery

The Journal of Orthopaedic & Sports Physical Therapy published a study that demonstrated low-impact cycling's effectiveness in maintaining cardiovascular fitness and muscle mass during the early stages of ankle sprain recovery, as opposed to complete rest, thus promoting faster recovery and accelerated repair. 

This implies you need not lose your overall physical fitness while recuperating from an injury. This gentle approach not only fosters healing but also ensures your continued activity.

4. Inclusivity

Inclusivity is the cornerstone of low impact workouts as it benefits everyone, regardless of age or ability. The National Institute on Aging underscores this notion in a report. It emphasises the advantages low impact activities offer to seniors by enhancing their balance and strength while mitigating fall risks. 

Furthermore, suppose you are pregnant, a beginner. In that case, or someone already fit, regardless of your current physical state, the diverse realm of low impact workouts will always be advantageous for your overall well-being. 

5. Improves Cardiovascular Health

Well, do not be fooled by the gentler movements of low impact workouts because they pack a cardio-boosting punch! Without the burn, numerous low impact activities can actually elevate your heart rate and enhance cardiovascular health. 

The American Journal of Medicine conducted a meta-analysis that swimming, a prime example of low impact exercise, significantly diminishes the risk of coronary heart disease, stroke and type 2 diabetes. Thus, engage in heart-pumping activities without hurting your joints. Here are some examples of low impact workouts that can build your cardiovascular endurance and strength: 

• Swimming

• Walking

• Cycling

• Pilates

• Elliptical Trainer

• Yoga

• Rowing

• Dance

  
  

Also Read: 8 Tips For Weight Loss At Home For 2023

What Are Some Low Impact Exercises For Seniors?

Here are some of the low impact exercises for the seniors of the family. Elderly people can easily do these exercises to help them in staying fit and healthy: 

1. Walking

Arguably, it is the simplest and most accessible form of exercise. It improves cardiovascular health and can be done anywhere. Walking in nature, such as parks or gardens, can also provide mental relaxation.

2. Tai Chi

This ancient Chinese martial art focuses on slow, flowing movements. It's excellent for balance, flexibility, and relaxation.

3. Chair Exercises

Ideal for seniors with mobility issues. Sit on a sturdy chair and perform leg raises, seated marches, and arm lifts.

4. Stationary Bike

Cycling on a stationary bike provides a cardiovascular workout without putting strain on the knees and hips.

5. Swimming and Water Aerobics

Water buoyancy reduces the impact on joints. The resistance of the water also provides a good workout for muscles.

6. Resistance Band Exercises

Lightweight and portable resistance bands can be used to strengthen various muscle groups. They offer resistance without the need for heavy weights.

7. Pilates

It focuses on core strength training, which is essential for balance and overall physical stability. Like yoga, there are Pilates classes tailored for older adults.

8. Dancing

From ballroom to line dancing, this is a fun way to stay active. Dancing also improves coordination and balance.

9. Yoga

Gentle yoga can improve flexibility, balance, and strength. It also has the added benefit of promoting relaxation and stress relief. Classes designed specifically for seniors are often available.

10. Balance Exercises

Improving balance can prevent falls. Some simple exercises like standing on one foot or heel-to-toe walk can be effective.

11. Stretching

Regular stretching, such as stretching before bed, can increase flexibility. It can be done daily and is a good way to warm up or cool down from other exercises.

12. Functional Movements

Incorporate everyday movements like standing from a seated position, lifting light objects, or gentle squatting. These exercises mimic daily activities and help seniors maintain independence.

Also Read: Finding The Best Time To Workout: Morning Vs. Evening

What Are Some Low Impact Exercises For Bad Knees?

Many people of old age suffer from knee-related health issues or arthritis. Performing yoga and exercise may help them get rid of their knee pain and keep their body healthy.  Here are the low-impact exercises for bad knees:

1. Cycling (Especially On A Stationary Bike)

• It is an excellent cardiovascular exercise that puts minimal knee stress

• Ensure the seat height and position are correct to avoid unnecessary strain

2. Seated Leg Lifts

• This can be done sitting on a chair

• Sit straight with both feet on the ground.

• Slowly lift one leg to a straight position before you, then lower it without touching the floor.

• Repeat on the other leg

3. Seated Marching

• Sit on a chair with your feet flat on the ground.

• Lift one knee toward your chest, then place it back down.

• Alternate legs in a marching motion

4. Step-Ups

• Step up with one foot, then the other, and then step down in the same order.

• Ensure the step is manageable and the movement is controlled

5. Hamstring Curls (With Light Weights Or Resistance Bands)

• Stand behind a chair, holding it for support.

• Slowly bend one knee, bringing your heel toward your glutes.

• Slowly lower it back down

6. Leg Extensions (With Light Weights Or Resistance Bands)

• Sitting on a chair, place a light ankle weight around your foot or attach a resistance band to a fixed object and around your ankle.

• Extend your leg straight in front of you, then slowly return to the starting position

High Intensity Low Impact Workouts For Beginners

Here is a list of some of the high-intensity workouts or exercises that can be easily performed at home:

Tips For A Successful Low-Impact Workout

Now that you have noted some of the best exercises, here are some important tips to keep in mind for a successful low impact workout routine:

• Challenge Yourself: If you wish to be fit, step in. Do not hold yourself back, and keep increasing the intensity and time of your workouts.
  
  

• Maintain Proper Form: This is very important, especially if injured. Maintaining proper form not only improves posture but also delivers more impact.
  
  

• Consistency Is Key: Keep going if a routine falls short on the notice. Switch to another set or ask your instructor to provide you with alternatives.
  
  

• Diversify: Include a mix and match of exercises to avoid plateauing.
  
  

• Stay Hydrated: Always carry a bottle with you whenever you engage yourself in the workouts.
  
  

• Listen to Your Body: Do not miss the cues and signals your body gives out. If your back hurts from a certain exercise, stop it and find an alternative. 

  
  

Also Read: All About Pre-Workout Supplements

The Final Say

To lower the stress on joints, a low impact workout is a good opportunity to opt for a fantastic workout. These low impact workouts are great for people of all stages of life, and many varieties and benefits of low impact workouts are available. Opting for sustainable fitness that keeps our body active and healthy rather than pushing yourself to do workouts against your will is essential. 

Low-impact workouts can be your ticket to a lifelong fitness journey, marrying intensity with safety. Whether you want to break a sweat, strengthen muscles, or stay active, a low impact routine is perfect!

FAQs

1. What are the health benefits of low impact workouts?

There are a myriad of health benefits of low impact workouts, including:

• Strengthening of joints and bone

• Muscle toning

• Weight loss 

• Pain relief 

• Reduce the risk of injuries 

2. Which age group are low impact workouts suitable for?

Low impact workouts are suitable for all age groups, from young to the elderly, despite their health condition and injury. 

3. Are there any side effects of low impact workouts?

No, there are no side effects on low-impact workouts. However, make sure you do it in the correct form and posture.

4. Which are the low impact exercises for weight loss at home?

Some of the best low impact exercises for weight loss at home are: 

• Jump rope

• Cycling 

• Walking

• Pilates.

  
  

6. What are the low impact cardio to do at home?

Low impact cardio at home may include:

• High Knee Skips.

• Swing Air Squats.

• Lateral Lunge and Two High Knees.

• 45-Degree Jacks.

• Lateral Shuffles.

7. Can I lose weight with low impact workouts?

Yes, you can. With a consistent routine, combined with a balanced diet and adequate hydration, low impact workouts can help you shed some extra pounds without hurting your joints. 

References 

• Low-Impact Workouts: What They Are, Health Benefits, and Getting Started.

• The 12 Best Low-Impact Workouts, According to Trainers

• Low-Impact Aerobic Exercise | Spine-health

• What Is Low-Impact Exercise? | Cigna Healthcare 

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