Low impact exercise, 5 light exercises for chronic pain patients

However, physical stress from exercise can cause pain or fatigue that is too rapid for people who are not physically strong, such as the elderly or people with certain diseases, or even beginners who are not used to exercising. But don't worry. There are many other types of sports that have a lighter impact on the body so that you can keep your body in shape. This type of mild exercise is called low impact exercise .

What is that low impact exercise ?

Low impact exercise is a type of exercise where both or at least one foot is still resting on the floor or some surface to support the body's weight throughout the session - for example, walking. Low impact exercise does not burden the performance of the joints in the body, so it is relatively safer for individuals who are prone to injury and fractures.

This type of exercise can also be done using tools that can support body weight such as bicycles and rollerblading, or other sports that reduce pressure on the feet such as swimming, yoga or tai-chi.

Various other types of exercise can also be classified as low impact exercises as long as they are not too risky to put great stress on the legs and continue to train strength, flexibility and body balance. However, low impact exercise tends to burn fewer calories because it is done at a slow intensity.

Injuries during exercise generally occur in the feet during high-intensity sports such as running or jumping (which include high impact exercise) because they require constant motion in which the legs continue to alternately leave the surface simultaneously.

Who should do it low impact exercise ?

Low impact exercise basically aimed at individuals who are at high risk of injury and fractures during exercise such as the elderly or sufferers of chronic diseases that attack the heart, respiratory tract and sufferers of arthritis. This method can also be done as an adjustment for beginners who want to implement an exercise routine, as well as individuals who are overweight or pregnant.

In addition, reduce the intensity of physical activity and change the method of exercise to low impact exercise also needs to be done to prevent injury. However, individuals with a higher fitness level still need to increase the intensity of their exercise to achieve a higher heart rate and calorie burn while exercising. Therefore, combining low and high intensity exercise routines needs to be done and carried out alternately.

Examples of sports low impact exercise

Here are some examples of types of exercise that put less stress on bones and joints but are still effective at burning calories:

On foot

Walking is the most popular light exercise. Walking can easily increase the work of the heart and burn calories by increasing the speed of walking or walking on an inclined surface.

Cycling

Cycling can be a choice of aerobic exercise that is effective in strengthening the lower body. However, the intensity depends on the speed and route followed, so it requires adjustments to the intensity and duration of cycling. In addition, cycling is also at risk of causing injury due to improper seat sizes and bicycle handlebars.

Swimming

Swimming is a type of sport that involves various muscles of the body but tends to cause pressure because it is done in water. Swimming can also be effective in losing weight if done at a consistent pace during one swim session.

Yoga

Yoga can improve overall fitness and health by engaging in certain postures and breathing exercises and various postures that exercise strength, balance and flexibility in the body and are beneficial in improving mood.

Tai chi

Tai chi is a sport that originated in China that can improve mental and physical health by performing a series of slow and regular movements. Although it does not improve respiratory function or burn large amounts of calories, it can improve strength and balance.