Save Your Joints With Low Impact Workouts

[dropcap]January is upon us. This is the month when more gyms are joined, running plans created and diets started than at any other time of the year. This is also the time when those seeking to make good on their New Year’s fitness resolutions are likely to injure themselves due to overexertion, inexperience, joint issues or other problems. In these cases, low impact training offers alternative exercises that are easier on the body and joints while still allowing you an effective work out.[/dropcap]

The key to achieving results with low impact workouts is to keep impact low and intensity high. This way you can alter most all traditional workout routines to accommodate your individual needs. Consider the following low impact workouts and routines which might be good options for those with joint issues or individuals easing back in to working out:

Walking

Walking is truly the workout for everyone. To start, begin with a simple 10-minute walk and increase your time by a minute or two at each session. Within a couple weeks you will have worked up to a half hour walk or more depending on your fitness goals and needs. To up the intensity even further, change up your terrain and try out different trails with hills and inclines. Additionally, increase your pace to keep the intensity of your workout high while still maintaining low impact.

Swimming

Swimming works your whole body at once with practically no impact on your joints. Because the water acts as the resistance to your muscles, you can tailor how easy or tough to make your workouts. For beginners, start with laps in the pool for 20 minutes or more which is enough to get your heart rate up. From there you can begin incorporating intervals by sprinting for a lap or two followed by a cool down lap. Repeat this interval several times to work all your major muscles.

Biking

As the saying goes, it’s as easy as riding a bike. Unlike workouts like running, biking alleviates any pounding on your joints making it a great low impact alternative. Whether you are riding on the road or on a stationary bike, start with a 20-30 minute ride and gradually increase your time. You can switch up the workout by exploring new, more challenging terrain while trail riding or by trying out some of the pre-set workouts loaded on the stationary bike.

Strength training

Believe it or not, when done right strength training is actually a viable low impact workout option. Plus, most all strength training workouts can be modified to suit individual needs. Pre-plan your strength circuit and start out with low weights in order to develop correct form. From there, slowly increase the weight used as you begin to build muscle and strength. If you are completing exercises which require no weight, like push-ups or squats, start with the modified versions of exercises and then work up to the full version in order to prevent potential injury.

Yoga

Yoga is a great way to build flexibility and strength without putting too much pressure on your joints. Styles of yoga vary and each offer something different depending on what you want and need in a workout. For instance, Ashtanga or Bikram yoga are both faster paced, full body workout options. Meanwhile, Iyengar or Kripalu yoga is slower and more pose centered. Check out local classes to decide which type of yoga might be right for you.

So the next time you suit up for your next workout try out some of the low impact options mentioned and your joints will be sure to thank you.