Low and No impact forms of
exercise are becoming very popular as the older exerciser looks for programs
that are joint saving while still being high energy.`
If you are waking up with
shin splints, sore knees or heel pain you are probably wondering what you can
do to remain physically active without actually giving up altogether. Aging baby boomers are finding that they
can’t run seven days a week and need an alternative way to exercise.
Well good news, there are
actually some forms of exercises that you can do without directly impacting the
joints. You are already aware that
walking is just as effective as running, but unless you swam competitively as a
child you may not have thought to re-examine the idea of exercising in the
water.
Water is very forgiving to
aching joints. There is no gravitational
pull, no pounding, straining or jarring (impact) that is associated with most
land based exercise routines.
Water exercises can increase
strength, endurance and flexibility as well as give you a cardio/pulmonary
workout, but the really good part is there is no threat of injury to joints or
muscles. You can vary your workouts to
include everything from gentle stretches to powerful energetic workouts.
Can’t swim? No problem, you don’t have to swim laps to
get a water workout. You can do
everything from toe raises, to leg curls, to lunges, to arm circles or
pull-ups. The real challenge comes when
you try running from side to side in the shallow end of the pool. If you keep your legs churning you will find
that this is a great leg strengthening aerobic exercise (not as easy as it
sounds). Water exercises are especially
beneficial if you are rehabilitating after a sports injury or minor surgery.
When I looked up no impact
exercises I found a write-up on the high-intensity cycling workout called
spinning. It was described as giving you
a comprehensive but smooth no-impact workout. Spinning is done on as specially
modified bike that lets the rider control his/her pedaling resistance. I have only seen spinning in a classroom
(gym) setting using music and a slave driver coach to keep up the tempo. Spinning tones the body while being a total
heart rate training program. Coaches say
that spinning is nothing like riding a regular stationary bike and provides
considerably more benefits than most low or no impact workouts.
No excuses accepted. If you are really interested in staying fit
and active you can find an exercise program tailored to meet your needs. Low impact exercise is perfect if you are
developing joint issues and you can have fun while you do it.
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