Fitness & Exercise Fitness & Exercise Yoga

Best low-impact exercises and who needs them

Exercises are essential for a fit and healthy life. It can be divided into high-impact and low-impact exercises depending on the result that one is looking for. Both have their own advantages and disadvantages. This article gives an insight into some low-impact exercises and who needs them. 

Low-impact exercises

Low-impact exercises anchor on maintaining healthy body weight, flexibility, strengthening of muscles, agility, constant movement of bones and joints, building a balance in the body, and above all keeping fit. This set of exercises does not put joints under stress. So one can concentrate more on fat burn than on fear of injuries. 


Swimming is considered one of the best forms of exercise. It helps in burning calories yet does not tire a person as much as any high-impact or high-intensity workout. The buoyancy of the water helps in dissipating the weight of your body. Thus one does not feel the strain of a workout. Swimming is purely a cardio exercise. It helps in increasing flexibility and agility. The exercise works out all core muscles like arms, legs, belly, and back.

Yoga and Pilates

Yoga is one of the ancient forms of exercise. Pilates, on the other hand, is a newer exercise popularised by Bollywood celebrities. In both types of workouts, the focus is on breathing, developing flexibility, removal of toxins, stretching, and calming down the nerves. They also build strength through muscle balance. 

Dancing and Zumba

Any form of dancing can be an excellent way to lose weight while enjoying it. Both traditional dance forms and international ones rely heavily on foot movement while performing. The upper body is worked out with movements of hands, arms, shoulders, and torso. Similarly, Zumba helps in losing weight without hitting the monotony of doing the same workout every time.

Rowing and Cycling

Rowing or cycling in a natural setup or a gym is considered an ideal workout to build stamina and strength. While both the activities in a natural environment sharpen all the other reflexes, rowing or stationary cycling in a gym can help in concentrating on building arm and calf muscles. 

Walking, Jogging, and Hiking

Walking has been another age-old way to burn calories, toning of muscles, and increase your flexibility. The exercise can be paired with hiking or jogging to build endurance and strengthen muscles. One can increase the speed or the inclination on the treadmill for optimum benefit.   

People who need them

Not all can endure a high-intensity workout. It requires a lot of stamina and strong muscles, bones, and joints. They also require specific equipment. There are many who like to be fit but cannot afford a high-impact activity. 

Suffering from heart diseases

People suffering from any heart ailments are advised to refrain from straining the heart. Most high-impact exercises increase heart rate and burn more calories in lesser time. This is harmful to the heart. But low intensity workouts ensure that the person’s health is maintained without straining the heart. 

Recovering from injuries

People who are still recovering from any kind of injury should go slow. High-impact exercises can cause more damage than good in case of injury. Even while recovering, one should opt for low-impact exercises as they lessen the chance of flaring up the injury. These exercises aid in recovering faster with minimum damage. 

Issues with bones and joints

High-impact exercise focuses on maximum gains in minimum time. This causes a lot of stress on joints, bones, and muscles. Though there are many supplements commercially available, most of them pivot around the recovery of muscles. Joints and bones are generally neglected. In addition, people suffering from arthritis or spinal issues are unable to do most high-impact exercises. 


Pregnancy calls for regular exercise that helps in keeping up with good health and easier delivery. Any high-impact exercise with rapid and vigorous movements would be harmful to both the mother and the baby.  

For better balance and alignment

Yoga and Pilates are some exercises that physicians recommend to build up balance and alignment in the body. Senior citizens and people suffering from vertigo tend to lose balance and flexibility over a period. Low-impact exercises are perfect for such people.

Mood enhancer 

Low-impact exercises and activities are ideal to lift the mood. Starting a day with a low-impact activity or exercise can increase endorphins that aid to be happy hormones. They help in relaxing the mind and releasing tensions.

Low-impact exercises are essential for keeping up with good health both mentally and physically. The mantra is all about moving slowly yet steadily.    

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