Starting a workout regimen might be daunting, particularly if one is new to exercising or suffers from joint issues, injury, or reduced mobility. But don't worry, though, since low-impact workouts offer the best way of remaining active with less pressure placed on your body. They ease joint pressure, are beneficial to the cardiovascular system, enhance muscle building, and develop flexibility without taking much strain, thus helping decrease the rate of injury.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Kapil Dave, Director of Sports, Sharda University - Noida, shared with us six beginner-friendly workouts that will help you as a good start. Here is everything you need to know!
Low-Impact Workouts for Beginners
The following are six beginner-friendly workouts to help launch your fitness track.
1. Walking
Walking is a low-impact exercise that is easy yet very effective. It enhances cardiovascular health, tones muscles, and enhances mood. Begin with a 15- to 30-minute walk at a leisurely pace and gradually increase the duration or intensity as you develop endurance. Walking outside provides the added advantage of fresh air and sunlight, while a treadmill offers controlled environments and incline adjustments.
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2. Swimming
Swimming and water aerobics offer a whole-body exercise with an exceedingly low impact on the joints. The buoyancy of water lessens the load on muscles and bones, which makes it a perfect activity for people who suffer from arthritis or injuries. Swimming improves endurance, flexibility, and muscle tone whether one is swimming laps, water jogging, or just doing basic resistance in a pool.
3. Cycling
Whether you like outdoor cycling or stationary cycling, cycling is an excellent cardiovascular exercise that does not overwork the joints. It works the legs, core, and heart without putting excessive strain on the knees. Start with brief rides at a slow pace for beginners and slowly build up resistance and duration as your fitness level increases.
4. Yoga
Yoga is a great low-impact exercise that increases flexibility, balance, and mental health. There are different styles to choose from, so beginners can begin with gentle forms like Hatha or restorative yoga. Yoga also improves posture, relieves stress, and tightens core muscles. You can learn proper techniques by following online tutorials or enrolling in a beginner-friendly class.
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5. Pilates
Pilates emphasises core strength, flexibility, and precision movements. This exercise builds strong, deep stabilising muscles, aligns the body, and boosts overall body consciousness. There are numerous beginner-level Pilates exercises to choose from, either on a mat or with specialised equipment such as a reformer. Pilates is especially helpful for injury rehabilitation and enhancing core stability.
6. Resistance Band Training
Strength training does not necessarily require heavy weights. Resistance bands offer a low-impact strength and flexibility building with low injury risk. The bands apply controlled resistance to movement, enhancing muscle tone without stressing the joints. Beginners can begin with basic exercises such as seated leg presses, bicep curls, and lateral band walks.
Word Of Caution!
“Before initiating any exercise program, you should listen to your body and begin at a moderate level. Be consistent, not intense, and slowly add the duration and intensity of your workout. If there are any health issues or problems, then first consult a healthcare provider before embarking on a new exercise regime,” Dave highlighted.
Bottomline
Low-impact exercises provide a great way to remain active without putting your body under excess strain. With these exercises incorporated into your program, you are able to increase your overall level of fitness, enhance your energy levels, and lay the groundwork for a healthier lifestyle.