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{{label}}07 September 2017
High impact, high intensity exercises are extremely effective at burning calories which is why they’ve risen in popularity over the years. Think: jumping, traditional burpees, and the ever-popular running. These are called high impact because it requires your body to pound or make contact with the ground throughout the workout.
High impact workout may not be suitable for those who are prone to hip and knee injuries, because it can be stressful on the joints and physically shock the bones. This is where low impact workouts come in handy.
Low impact exercises typically only require one foot to be in contact with the ground throughout the workout (or without the feet touching the ground). Thus, it is less shocking on the bones, joints and body. Keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury.
But are low impact workouts able to give similar results as high impact workouts? The answer is yes! You don’t have to worry about not seeing results from these low impact workouts, as they deliver results as well as high impact:
Cycling
Cycling is a popular low impact exercise that allows you to work up a sweat without putting too much pressure on your joints. Whether you’re giving it a go on a stationary bike indoors, or cycling around your neighbourhood, this low impact exercise is known to be kind on your knees and joints. Just be sure to invest in padded bike shorts to avoid feeling sore from the small seat. If you’re cycling indoors, experiment with various resistance intervals to boost your burn. However, if you’re taking it outdoors, you can alternate between sprints and moderate speeds to get the most out of your workout.
Elliptical training
Want to run without the jolting, pounding effect? The elliptical machine is a great way to achieve the results of a run, while also giving your arms, shoulders and upper back muscles a workout. A workout on this machine has been found to be less stressful on the legs than a workout on the treadmill. Going on the elliptical also improves your balance and mobility as all the muscles in your body are engaged throughout the exercise. Also, since it’s a stationary machine, you can multitask and catch up on that episode of your favourite show while working out!
Power yoga
A more vigorous version of yoga, power yoga will have you moving more quickly and constantly, which can improve your cardio output. Despite it being a low impact workout, power yoga requires you to be in constant motion, engaging every muscle which results in increased flexibility and strength. While you’re enjoying the calorie burn of power yoga, you’ll also find that it builds lean muscle mass (which in turn increases your metabolism rate). As an added bonus, it helps improve your quality of restorative sleep and also reduces back pain.
Swimming
Remember how as children, we always found playing with water to be extra fun? As adults, why not incorporate this low impact activity as a regular workout? Despite being easy on the joints, the denseness of water makes it challenging for you to get from one side of the pool to another, thus forcing your body to work harder and resulting in weight loss. Research has also found that sedentary people who make an effort to go swimming at least 3 times a week, will be able to see improved cholesterol levels. This is because swimming has been proven to lower the level of “bad” cholesterol (low-density lipoprotein, also known as LDL) in our bloodstream that is responsible for heart disease.
Zumba
Dancing to infectious music seems more like entertainment than exercise, but Zumba has actually been proven to be a huge calorie-burner and de-stressing workout for anyone of any fitness level. This low impact exercise mixes cardio with dance, allowing you to groove to the beat, while incorporating traditional fitness moves like squats and lunges which allows your entire body to firm and tone up. Since it’s an activity suitable for all ages, you can attend Zumba classes with your friends, your children, or your elderly relatives and enjoy working towards being better together.
Pilates
If you’re looking to firm up your body, Pilates is the low impact exercise for you! Consistent Pilates training is capable of strengthening your muscles enough to give you that toned and defined look. Just like Zumba, anyone can do Pilates as it has minimal impact on your joints, since the bulk of it requires you to concentrate intensely on your precision and technique of your movements. It also helps you become more flexible and has been proven to ease back pain.
Walking
Regular walks of at least 30 minutes a day comes with a variety of benefits. From taking extra steps during your lunch break to going for hikes on the weekends, walking engages almost every muscle in your body and can help you clear your mind and de-stress. Introducing speed bursts by switching from moderate walking to brisk walking, or resistance by walking uphill can also increase your calorie burn and reduce belly fat. It’s also a great way to tone your legs and ease swelling in them – and once you’re able to commit to walking regularly, you’ll find that your other goals will be more attainable as well.
If you’re just starting out on your journey towards a healthier lifestyle, or if you are worried about joint-related injuries due to exercise, don’t let the high impact high intensity workouts scare you off. These low impact exercises bring you the same calorie-burning, ab-building results that high impact exercises do without requiring you to have already attained a specific fitness level. Want some clear motivation to stay active? Check out how AIA Vitality can help you set and track fitness goals towards a reward!
References
http://www.health.com/fitness/best-low-impact-workout-weight-loss?cid=2017006&XID=time-health-hub
http://www.huffingtonpost.com/2012/04/18/low-impact-exercises_n_1434616.html
http://www.womenshealthandfitness.com.au/fitness/25-popular-topics/2255-the-benefits-of-low-impact-exercises
http://www.prevention.com/fitness/fitness-tips/8-low-impact-exercise-workouts
http://www.news.com.au/lifestyle/fitness/exercise/four-reason-to-try-slow-exercise/news-story/03dc1cfbbfb8f943e6e60ed94940e10b
http://www.prevention.com/fitness/benefits-walking-every-day
http://www.huffingtonpost.com/2011/11/02/12-healthy-benefits-of-zumba_n_1011261.html
https://www.fitnessmagazine.com/workout/pilates/benefits-of-pilates/
The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.
AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.
