The key to life is pacing yourself. Going hard all the time leads to burnout, and exercise is no different! Overdoing high-impact activity strains the joints, ligaments, and tendons, leading to injury. To keep the body stress-free, why not sprinkle in some low-impact activities? Low-impact movement helps you break a sweat without breaking a bone! Check out these workouts catered to your fitness level and resources.
- For a Full Body Burn
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Swimming is the best of both worlds. It doesn’t weigh down joints and tendons, but it’s still high-intensity. Swimming raises stamina, muscle strength, heart and lung health. It’s a great workout because it targets every muscle and even fortifies your weight-bearing joints! Try swimming laps at a community pool or taking a dip with friends for some chill movement.
- For Everyone
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A tried and true low-impact workout! Walking won’t strain the joints, but it’ll make you sweat. Just 30 minutes of walking lowers your risk of heart disease, and reinforces bones. It also relieves muscle stiffness and improves balance! If you’re a workout beginner, long walks are great for all fitness levels. They’re super accessible- no equipment or gym required! Take a stroll around campus and bring a friend to double the fun.
- For Body and Mind
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Yoga is more than exercise. This mindfulness practice improves stress management, mental health, clarity, and sleep quality. Yoga gives the body flexibility, strength, and balance. Because it’s gentle on the joints, you can practice as often as you want. Yoga is perfect for anyone looking to enhance their body and mind. There are countless free classes online, so you can do it anywhere! For an extra gentle yoga practice, try the Hatha specification. It focuses on simple stretches and mindful breathing.
- For Long Lasting Health
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Strength training is one of the best exercises for your health, and you don’t need any fancy gear to get a good lift in! Try a dumbbell, heavy object, or body weight for a strength workout. As you get stronger, you can increase the intensity with extra weight or repetitions. Follow a free online program or create a custom routine. Low-impact workouts like Squats, lunges, and dumbbell deadlifts are great for the lower body. Overhead presses and bicep curls target the upper body. Try strength training at home or use the space and machines at the school gym. It’s especially fun with a friend! Strength training is an investment in your health. It maintains your mobility and vitality as you age. It builds muscle and metabolism. Best of all, it protects the bones from injury so you can go all out during higher-intensity workouts.
- For Strong Abs
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Rowing protects weight-bearing joints while conditioning your entire body. It’s particularly beneficial for training abdominal muscles, lower back, obliques, glutes, and hamstrings. The rhythmic movement of rowing decreases stress and anxiety, releases endorphins, and boosts mood. You’ll need a rowing machine for this workout, so check for it at the school gym.
- For Health-Conscious Commuting
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Cycling is easy as it is fun! Try biking outdoors with a friend or use a bike machine at the gym. It’ll aid your flexibility, joint mobility, and even stress levels. You’re seated when cycling, so it doesn’t strain the knees or hips. It’s low-impact, but still builds muscle around your glutes, hamstrings, quads, and calves.
- For Graceful Fitness
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Barre is a low-impact form of strength training you can do anywhere! It targets every muscle to enhance stability and endurance. It’s fast and fun, with no equipment necessary. Try doing an online class from the comfort of your room. Just a few sessions can develop posture, mitigate stress, and increase your range of motion!
- For High Impact Addicts
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If you can’t get enough of high-impact workouts, follow them with stretching! A 10– 30-minute stretch helps the joints recover and optimizes muscle function. Stretching also helps blood flow to ward off that stiff feeling. If you want to push yourself to the limit in workouts without risking injury, finish with a quick stretch. Don’t run out of steam on the way to the winner’s circle. Incorporating low-impact activity in your fitness routine helps you stay in shape while maintaining healthy joints.