The Best Low-Impact Exercises for Staying Fit and Keeping Healthy
Instant stress relief, improved sleep and strengthened cardiovascular health are among the many positive side effects of running. It’s these perks that keep many people attracted to the sport — even when it’s uncomfortable and downright unpleasant.
But when you’re experiencing joint pain, muscle fatigue or any other type of physical discomfort, the “mind over matter” theory just isn’t enough to keep going. And when you do start to feel pain during or after your run, it’s a clear sign from your body that it’s time to take a break.
The good news is that there are plenty of other cardio exercises that offer the same benefits of running, all without the added risk of injury.
Below, fitness gurus and exercise experts dish on the best low-impact alternatives to hitting the pavement.
Fitness Machines
Low-impact fitness machines are a great way to strengthen muscles and protect joints, all while providing a solid cardio workout.
Elliptical
According to Ron Noy of Prestige Sports Medicine, exercises like the elliptical machine provide continued muscle strengthening, plus aerobic and stress reduction benefits.
“This is a great option for those who love running but want less stress on their joints,” says health and wellness educator Jessica Matthews. She adds that it’s important to work your upper arms while on the machine, as this will intensify the workout.
Spinning
Cycling is a great alternative to running because it causes far less inflammation, muscle damage and soreness, explains writer Amanda Abella. So, in addition to being gentler on the body, spinning also makes it easier to work out more often.
“The absence of impact in spinning facilitates a quick recovery and allows you to go harder more often than you could or should when running,” says fitness coach Mario Fraioli.
For those used to outdoor running, however, sitting on a stationary bike for 45 minutes can be mind-numbing. To keep things interesting, Dr. Nina Cherie Franklin suggests taking advantage of the bike’s programmable settings. Testing a new cycle workout each time will keep you on your toes and maintain your interest.
Rowing
According to fitness guru David Dack, “rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms.”
Rowing’s continuous motion can also target your abs and chest, but it’s important to have the right form to reap full-body benefits. Coach Becca Borawski Jenkins explains a few common tips for rowing beginners. These include driving from your legs, sitting up tall and keeping a loose grip on the handle.
Strength Training
Strength training is a great way to achieve a total-body workout without running. Strength coach Lee Boyce says that stringing together several different compound strength exercises, such as squats and pushups, can help you achieve similar cardiovascular benefits to running.
Weight Lifting
Common strength exercises can be further intensified simply by adding weights. Co-owner of Throwback Fitness Brian Gallagher says that when combined with extra weight, strength workouts like lunges and situps challenge your muscles and balance more intensely.
The barbell is another tool that simultaneously challenges muscles, joints and balance, says fitness writer Adam English. The significant strength gains achieved by barbell workouts can support longevity and have been proven to reduce the risk of diseases like diabetes.
If you want to get in on these benefits but you’re new to heavy weights, fitness consultant Emily Abbate offers a few pointers for getting started. She notes that it’s critical to focus on your form first before adding any weights — this will ensure maximum benefits with minimum injury potential. Abbate also stresses the importance of the buddy system — having someone to spot you is key.
High-Intensity Interval Training
Yusuf Jeffers, a trainer at New York City-based Tone Studio, recommends high-intensity interval training (HIIT) exercises for those seeking a greater burn. In HIIT, drills like speed skaters and lunges are combined with brief periods of rest, giving your body a quick recovery.
HIIT “keeps your engine revved after [exercising], so you burn more calories than a workout at a steady, moderate pace,” Jeffers says.
Celebrity trainer and bestselling author Sean Bartram adds that while HIIT can seem intimidating at first, it’s important to focus on form before working your way up to more intense exercises. “We have one golden rule and that’s always form first, speed second. We’re about quality, not so much quantity.”
Water Workouts
Pool Running
Orthopedic surgeon and regenerative medicine pioneer Kevin R. Stone, M.D. explains that there are two main types of pool running. The first entails running laps (Stone recommends 20) in shallow to chest-deep water. The second is deep-pool running, a more challenging exercise that entails pumping the knees and cupping the hands to stay afloat for a given period of time.
Noodle Exercises
Charlotte Hilton Andersen, author of The Great Fitness Experiment, outlines a number of low-impact pool workouts using a simple pool noodle. Holding the noodle beneath you in a raised plank form is a much easier alternative to regular planks and easier on the shoulders. This allows you to hold the challenging move for a longer period of time, Anderson adds.
Cardio Exercises
Kickboxing
Certified personal trainer Paige Waehner says that kickboxing is a great way to burn calories. If you’re not familiar with the sport, there are bounds of online resources and videos to help you get into it. The added benefit is that it’s a proven way to reduce stress and release built-up aggression.
Trampolining
Fitness consultant Bari Lieberman explains that trampolining is making a comeback because it’s fun and doesn’t feel like a workout. Trampoline classes usually involve push-ups, planks and other strengthening exercises in addition to bouncing.
Hiking
Aside from the perks of social interaction and being in the great outdoors, hiking can provide a serious workout.
As trainer Jonathan Amato, C.S.C.S. explains, “With varying terrain and constant changes in elevation, hiking is essentially an interval workout within itself.” Amato recommends boosting your normal hikes with quick workout bursts, like a 1-minute plank and push-up session at every mile marker.
Climbing Stairs
Martin Gibala, kinesiology professor and author of The One Minute Workout, helped conduct a study to evaluate the benefits of climbing stairs. The study showed that cardiovascular fitness could be improved with just a weekly 30-minute time commitment.
Gibala also notes that because stair climbing offers benefits in a short amount of time, it can fit into busy schedules after work, during lunch or during other small breaks.
Dancing for Fitness
Kristin Sudeikis, choreographer and dance class instructor, has helped bring fitness dancing to the masses.
She explains that dancing is a natural instinct that promotes mental and physical benefits, and that’s why people enjoy dancing at parties and clubs. “It’s also part of our engagement with humanity; it’s a way we relate in a lot of social situations.”
To get in on the fun, try out a dance fitness class online, or look for a Zumba or yoga dance class near you.
Images by:
Skeeze, Keith Johnston, Wayne Howard, Pexels
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