Low-impact exercises can improve your health and fitness without injury carries weight joints.Studies show that moderate intensity, low-impact activities such as yoga and walking are equally effective and high-impact activity reduces the risk of heart disease.
The strong suggestion is not recommended if:
* Are you pregnant
* You have hurt your joints, bones or connective tissue injuries
* Do you have chronic problems like arthritis, osteoporosis or stress fractures
* You are very overweight
* If you are new to exercise
"Low-impact exercise is not put under very stressful joint," says Robin Gargrave, executive director IMCAfit, one of Britain's leading trainers fitness professionals.
"The idea is that it is less likely to cause the effect of the type of ankle sprain as a sprain or a cartilage tear."
Here are some of the most popular low-impact activities:
WalkingWalking is by far the most popular low-impact exercise that works the cardiovascular system and burns calories. To get your heart going faster than walking. Pick up your speed can increase the intensity of exercise. Add short bursts of speed or the occasional steep hill. Learn how to improve your health.
Step AerobicsEither at home or in gym class, step aerobics is great if you want to choreography exercises, but can not handle the pounding of the movement for high / low aerobics. Because you step on an elevated platform, you can get your heart rate is not any jumping.
StrainStretching helps to expand the muscles and tendons, making them more flexible. As you get older, regular stretching can help to keep you mobile. Keep the tissues around the joint flexibility, helps to slow down the initial common degenerative conditions such as osteoarthritis. Stretching is good for physical and mental relaxation, thus reducing the risk of joint sprains, muscle or back problems.
Cross-country ski machineThese machines are mostly found in gyms. They provide excellent aerobic conditioning and can improve muscle strength. They spend most of the muscles in your body and burn more calories. Ski machines are gentle, so as not to put pressure on certain joints. They are great for all-round fitness.Rowing machinesRowing offers a complete low-impact Body Vorkout. It is a great aerobic alternative to cycling and running, if you have the correct attitude. Working properly, rowing increases the cardiovascular system and works in the stomach, back and upper body. You can also use a rowing machine to warm up for other activities.
CyclingCycling is a low-impact activity, but you can still injure yourself if you have the wrong size bike or saddle and operate at the wrong height. Cycling is aerobic exercise that works your lower body and cardiovascular system. Start slowly and gradually increase the length of the bike sessions. Get tips on cycling for fitness.
SwimmingSwimming for the whole body. This is a great way to tone up and get trim. Swimming a few lengths involves most of the muscle groups and if you increase your pace, you get a good aerobic workout. Swimming can also help you lose weight if you swim in a steady and continuous pace during the session. Read our guide swimming lessons for beginners.
Aqua aerobicsWater is a low impact aerobic activity, but requires a basic swimming ability, which is usually performed in water that is waist high or lower. Aqua-aerobic workout using a variety of techniques drawn from the study of aerobics, including walking or running to and fro, jumping jacks, various movements, as well as the transition from cross country.
PilatesPilates focuses on balancing the body and improve posture through slow, controlled movements and exercises. It's good for people who can not or should not jump around too much.
YogaYoga can improve your physical and air conditioning and your overall well-being through various postures and breathing exercises. Regular yoga practice helps develop strength, balance and agility. He also uplifting.
Tai ChiThis ancient Chinese art to promote mental and physical well-being. The movements are slow and controlled, so it will not improve the condition or get a calorie burning workout. But it improves strength, flexibility and balance.