When you think of doing a cardio workout, does it make you want to do anything else but lase up your running shoes? Or worse, just not workout?
The key to any fitness regime is enjoying your fitness time, if you don't like it the motivation isn't going to follow. Consider a low-pact workout to get into shape.
Low impact just means being intentional to not stress your body's joints, for example jumping puts stress, but lifting one leg at a time does not. Typically low impact workouts are thrown around in terms of cardio, you can still get a productive cardio workout but without feeling the impact on your body's joints and tendons.
There are many benefits to a low-impact cardio workout such as boosting mood, active recovery from a more intense workout day and building endurance at a healthy pace. Find ways to stay in shape with low-impact workouts that are enjoyable and dynamic such as pilates, swimming, walking, cycling and simply modifying a workout.
Pilates
Pilates is a celebrity favorite because it combines yoga with strength training and even cardio. It uses breathwork similar to yoga but relies on repetitive exercises to build endurance.
It is the ideal low impact workout because it is all about toning and slimming, breaking a sweat without exhausting or putting stress on the body. Many pilates ideologies are similar to yoga, such as moving with the breath and even some of the yoga poses for strengthening and toning.
Pop on an online workout pilates video to give it a try all you need to get started is a mat.
Walking
Walking is an accessible form of exercise for anyone. If you are not feeling mentally fit to take on a workout today, don't stress, just take a walk. Walking a mile can burn almost 100 calories, and it is a great form of active recovery on an off day.
Everyone should get walking, either way, it is important to try to reach 10,000 steps a day to stay in shape and support heart health.
Find ways to fit in a walk whether you start the day with some steps, take a walking lunch or an end-of-day walk to disconnect.
Cycling
Indoor and outdoor cycling are great forms of low-impact cardio because you can go at your own pace and burn up calories similar to running.
Peloton is all the hype with its at-home indoor cycling workouts led by trainers and building an online community, but you can buy your own indoor bike and pop on a free workout video. Or make the cycling deskercise by putting a book in front of you or answering emails for some active recovery time.
Any form of exercise can provide a mental health boost, especially outdoor cycling. It is relaxing and fun to take a bike ride, consider asking friends along to combine it with social time.
Swimming
Swimming is a highly underrated sport, and for one side it makes sense, you have to have access to a pool. By joining a gym with an indoor pool, swimming can become a dynamic form of low-impact cardio that burns lots of calories.
A swimming workout does not have to mean constant cardio, even just getting in the water and with a kickboard will work your muscles. Although practicing strokes engages all the muscles in the body while elongating in a similar way that yoga does.
At least in the summertime, get in the pool for some fun exercise.
Modified Workout
The easier way to get a low-impact workout, other than walking, is simply modifying a workout. Here are some easy tips for modifying any workout:
- Instead of jumping in a burpee, step into the plank and lift your heels instead of jumping again. (Squeeze the gluts for an extra kick).
- Instead of jumping, go one food at a time, for example jumping jacks or high knees.
- Lower knees to the ground for mountain climbers, plank or side curls.
- Go one leg at a time in plank side jacks.
- When jump roping in place lift one leg at a time or just lift onto the ball of your feet.
The general rule for modification is to take a knee if doing groundwork, and only lift one leg at a time for standing workouts. Modified workouts work your body just as much as the advanced versions, whether your goal is to work up to them or not. To continue with the low impact you can still progress a move by speeding it up, adding a band, pulsing in place or holding it an extra few seconds.
Make a low-impact cardio workout a habit, that is accessible and enjoyable.
