Walking and Other Low Impact Exercise

Low impact exercise is exercise that places very little stress on the joints because it is a gentler form of exercise. All jumping, pounding and high impact movement is eliminated from the exercise when it is modified into low impact exercise.

What are the benefits of low impact exercise?
Low impact exercise does not stress your joints, meaning it protects you from injury. It is also less stressful for any pregnant woman who may worry about the impact of running, jumping and other high impact exercise on her unborn child or her body. You may be interested in a low impact exercise program if you are pregnant, have weak or injured joints, are new to exercise or are very overweight, as low impact exercise protects your joints and back from risk of injury.

Low Impact Workout Program
If you want your low impact workout program to effectively challenge your heart, whittle your waist and sculpt your body, you'll need to incorporate cardio exercise, strength training and flexibility training into your plans. It's easy to modify many high impact exercises into low impact exercises.

Cardio exercise. Cardio exercise is exercise that raises your heart rate to a level where you will be breathing hard, but will still be able to comfortably hold a conversation during exercise. When you think of cardio exercise, you may immediately imagine several high impact activities such as running or jumping rope. However walking, marching in place, swimming and many forms of aerobics can be done low impact.

If you have trouble getting your heart rate high enough during low impact cardio workouts, simply pump your arms until your heart rate has increased enough. You may want to invest in a heart rate monitor so you can make sure you are pushing yourself hard enough.

Strength training. Strength training is the use of resistance or heavy lifting to challenge your muscles. When you challenge your muscles, you cause the muscle fibers to tear and build back up again. This can be achieved through the use of free weights, weight machines, calisthenics, resistance bands and exercise balls.

Flexibility training. Flexibility training is inherently low impact exercise. Gentle and deep stretches are good for improving balance, lengthening the muscles, tendons and ligaments and preventing injury. Try Yoga, Pilates and calisthenics as low impact ways to improve your flexibility.

Try This At-home Low Impact Workout Program
Walk, hike, march in place, gently dance or climb stairs in your home five to seven days a week for 20 to 60 minutes per session. Strength train using free weights, resistance bands or an exercise ball two to three times a week. Stretch before and after every exercise session and follow a Yoga or Pilates DVD twice a week for deeper stretching and toning.

Try This Gym Low Impact Workout
Take a step aerobics class, swim, use the elliptical machine or use the rowing machine five to seven times a week for cardio exercise. Take a Yoga or Pilates class for flexibility training twice a week. Use the weight machines or take a sculpting class at the fitness club two to three times a week for strength training. Don't forget to stretch before and after every exercise session.