Aerobic activities that get your heart pumping are essential, especially as we age. It is common for fitness classes to include aerobics (also known as cardio), and many of these exercises are high-impact, meaning there is a moment where both feet leave the ground, such as with running or jumping. However, these activities can strain your joints and muscles, making them unsuitable for some individuals.
But there’s good news! There are plenty of low-impact exercise alternatives that provide the same advantages without the added stress on your body.
Who Can Benefit from Low-Impact Exercises?
Whether or not you should avoid high-impact exercises depends on factors such as overall health, fitness level, and any pre-existing conditions or injuries. Below are some examples of when low-impact exercises are beneficial:
- Injury recovery: Low-impact exercises facilitate rehabilitation by offering controlled and gentle movements. They help individuals regain strength, flexibility, and function without making injuries worse.
- Joint conditions: People with arthritis, osteoporosis, or joint pain benefit from low-impact exercises as they reduce strain on joints.
- Beginners: Low-impact exercises are an excellent starting point for individuals new to exercise. They allow gradual progression in strength, stamina, and confidence without overwhelming the body.
- Seniors: As we age, various changes occur, such as decreased bone density and reduced joint health and flexibility. Low-impact exercises become a great option as they provide a safer alternative.
Below I’ve listed 4 low-impact alternatives for common high-impact exercises used in fitness classes. They are gentle on your body but still give your heart a fantastic workout!
Half Jacks Instead of Jumping Jacks:
Start by standing with your feet together and arms by your sides. Step out to the side with one foot while raising your arms out and above your head (or as high as you’re able). Return to the starting position and repeat on the other side. Once you’re comfortable with the movement, start to pick up the pace!
Pedaling the Feet Instead of Running:
Stand with your feet hip-width apart and peddle your feet by keeping the balls of your feet in contact with the floor. Alternate sides, lifting your heel and bending your knee while swinging your arms. Once you get the hang of the movement you can get a quick pace going, making it a great aerobic option!
Marching is another low-impact alternative to running.
Plank Step Backs Instead of Burpees:
Start in a standing position with your arms lifted above your head, then place your hands on the floor (or the seat of a chair for a modified version). Step back one foot at a time into a plank position, holding briefly and engaging your core. Step one foot forward at a time to return to the starting position. Once you’re comfortable with the movement, start to pick up the pace!
*Please note: if you do the chair version, either place the chair on a yoga mat so it won’t slip or put the chair against a wall
Side-to-Side Steps Instead of Skipping:
Stand with your feet together, then step to the side with one foot, followed by the other foot, and return to the starting position. Repeat this side-to-side stepping motion, maintaining a steady pace. Add arm movements as if you were using a skipping rope. Once you’re comfortable with the movement, start to pick up the pace!
Go ahead and give these low-impact options a try! They will improve your cardiovascular health while being gentle on your joints. Remember, it’s never too late to make your health a priority! The sooner you start, the sooner you can enjoy the benefits that an active lifestyle has to offer!
