Everyone benefits from low-impact cardio workout, whether experienced exercisers or just starting. Since it is far easier on the joints than high-impact workouts like running, it is an attractive option for individuals who need to rest their joints while working out. Your physical and mental health benefits significantly from low-impact cardiovascular exercise.
Low-impact cardio can be performed indoors, outdoors, or in a gym. If you’re recovering from an injury or aren’t sure about exercising on sore knees or other joints, talk to your doctor or another healthcare provider before starting any exercise program.
Low-impact cardio is considerably easier on your joints than cardio with heavy impact. This makes it perfect for people with joint problems or injuries who need a break from high-impact exercise.
Like all forms of exercise, low-impact cardio can raise endorphin levels, which will lift your spirits. This is sometimes referred to as a “runner’s high,” but you can get the same effects without doing high-impact cardio.
Cardiovascular fitness can protect you from heart disease, type 2 diabetes, and high blood pressure. You can improve cardiovascular fitness through exercise. Your overall health will benefit significantly from increasing your cardio regimen.
An excellent strategy to sustainably gain muscle without putting additional strain on your joints is to engage in low-impact aerobic exercises like yoga or rowing. Elevating your heart rate will gradually help you gain muscle while increasing your endurance. Here are some low-impact cardio workouts you can add to your exercise regimen.
Taking a walk
Walking is a terrific low-impact, low-intensity cardio exercise. People of any fitness level can do it. You don’t need special equipment because you can control the speed and intensity. You can boost the intensity by choosing a hillier route or picking up the pace. Try walking with your exercise partner to make it more of a social activity.
Cycling is an excellent strategy to increase heart rate with almost no adverse effects on your joints. You can perform this exercise on a stationary bike at home, in the gym, or outside while riding your bike. Your heart rate will increase as you move at a quicker pace or as you climb more hills.
Instead of driving or using public transportation, you can think about cycling to work. You might also bike to do daily tasks like your monthly grocery shopping.
Swimming – 10 Low-Impact Cardio Workouts
Another alternative for a low-impact cardio workout is swimming. In addition to raising your heart rate, swimming helps to build stronger muscles all over your body. You can enjoy a few laps in a pool or swim in the ocean nearby.
Elliptical machines are stationary exercise equipment ideal for a low-impact workout. Without the corresponding impact on your joints, they imitate the running motion. Because you must use both your arms and legs to keep the machine moving, they also provide a full-body workout.
Rowing is another full-body, low-impact workout that works your arms, core, and legs, regardless of whether you use a rowing machine or a real boat.
All fitness levels can benefit from the low-impact cardio workout that rowing provides. Over time, it will also help you develop strength and endurance.
Yoga – 10 Low-Impact Cardio Workouts
Yoga can raise your heart rate with little to no stress on your joints, depending on the style and tempo of the flow. Even more challenging yoga poses, like Vinyasa, are low-impact exercises that can raise your heart rate and cause you to sweat. You can find videos online to help you.
Pilates has several advantages because of its deliberate, low-impact exercises. Pilates can assist in strengthening core strength, boosting body awareness, and improving posture. Find a local Pilates studio or watch mat Pilates lessons online. Consider purchasing a top-notch Pilates reformer to enhance your at-home Pilates training.
Standing with your feet hip-width apart, place a gliding disc under each foot. It’s like a burpee but without the pushups. Put your knees bent and squat down. Slide your legs behind you into a plank posture while placing your hands on the ground. Hold on for a moment. Resuming the squatting position After that, place your feet firmly on the floor and push through them to stand tall. Raise your arms overhead.
Touchdown Jacks – 10 Low-Impact Cardio Workouts
Put a glider beneath each foot while you stand with your heels touching and your toes spread. As you look up, extend your arms. Squat with both legs bent and touch the ground with your hands as you slide your right leg to the right.
Re-enter with your right leg, maintain a tall posture, and raise your arms to the sky. Squat once more and tap your left side for 30 seconds, alternating from side to side. Make sure to stand tall while driving through both feet and bending both legs.
Plank To Pike To Pushup
Put a glider beneath each foot to start. Find a solid, straight-arm plank position with the legs hip-width apart and the hands somewhat broader than the shoulders. Keep your spine neutral and lift your hips toward the ceiling. Controlled hip lowering will return you to the plank position.
Lower into a pushup while maintaining a straight line from your head to your heels. Exhale as you press away from the floor and inhale as you bend your arms. Repeat for 30 seconds in the plank position. Use one glider rather than two for a harder challenge, and keep the legs zipped together the entire time.