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Low Impact Exercises for Beginners

By Ashley Delmar 

For those of us working toward a heathier lifestyle, the thought of getting back into the gym after many years of inactivity can be intimidating. The good news is that there are plenty of low impact exercises that can serve as the perfect starting place for someone at the very beginning of their fitness journey. Low impact exercises are a great way to get acquainted with working out or to use to modify your normal workout routine if you have an injury. Not only do low impact workouts offer the usual exercise related benefits of improved strength, better cardiovascular health, and stress relief, but they also offer a way to get fit while cutting down on your risk of injury. If you're ready to get back to a regular workout routine but aren't sure how to get started, these low impact workout ideas may help to inspire you. 


If you're worried about wear and tear on your joints but still want your workout to pack a punch, a dip in the pool is your ideal fitness routine. Depending on the intensity and length of your workout, swimming allows for maximum calorie-burning potential, all while projecting your joints through the power of buoyancy. Many pools offer a variety of classes and activities such as water aerobics or lane swimming, making swimming a totally customizable way to workout. 


Yoga been around well over 5,000 years and offers benefits for your body and overall well-being. Most yoga poses are low impact by nature, although advanced poses can be modified to suit beginners. The act of stretching can also help to relieve aches and pains, making yoga a great low impact option for chronic pain sufferers. Yoga can also be an effective way to relieve stress as its breathing exercises and inward focus can serve as a helpful distraction from daily stressors. 


Most of us probably don't consider something as mundane as walking to be a viable form of exercise, but it's a great way to get outside and get your heartrate up without exerting too much pressure on your body. If you want to keep things varied, short bursts of speed walking or uphill walking can be included to add some intensity to your workout. Even if you aren't very active, going for daily walks is a good way to gradually increase your level of fitness. Listening to your favorite music or podcast while you walk around your neighborhood can also be a great way to relief stress. 

Participating in a low impact activity doesn't mean you have to suffer through a boring workout. Many popular activities like cardio, dance, and even certain sports can be modified for low impact, meaning there's likely a low impact version of your favorite activity. No matter how intense or low impact your workout, modifying an activity you enjoy to suit your needs means you'll be more likely to stick with your routine and reap it's benefits long-term. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Collins, Colo.

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