Sometimes exercise for weight loss is easier said than done. Physical limitations can make high-impact exercise painful, if not impossible, to participate in. The good news is that you don't have to jump into extreme workouts to achieve results. Here are five low-impact exercises to help you feel stronger, burn calories, and lose weight.
1. Walking
Walking might seem like a basic {read: easy} exercise, but it can seriously benefit your health. Walking can help reduce inflammation, lower blood pressure, and boost your mood. Not only that, but it can also burn calories and improve overall fitness. Start with a short walk around the block and gradually increase your distance and pace. In fact, the Mayo Clinic reports that while 30 minutes a day is a great starting goal, "the faster, farther, and more frequently you walk, the greater the benefits."
2. Swimming
Swimming is another great, low-impact exercise that works your entire body. The weightlessness you experience in the water is easy on your joints. It's a great way to increase cardiovascular fitness and build strength. Plus, it can burn a significant amount of calories. In addition to swimming laps, try water aerobics or even a resistance band workout.
3. Yoga
Yoga is a great exercise that can help build strength, improve flexibility, and reduce stress. It's also low-impact, making it a great choice for beginners or those with joint pain. There are many different types of yoga, so it's important to find one that suits your needs and fitness level. Fair warning: yoga looks easy, but you will be sore the next day.
4. Cycling
Cycling is a great way to burn calories and increase cardiovascular fitness. It's also low-impact and can be performed indoors or outdoors. If you're just starting out, try a stationary bike before hitting the open road. Like walking, cycling is not about speed or distance. It's about getting out there every single day to develop good, healthy habits.
5. Strength Training
Strength training might not seem like a low-impact exercise, but it is. Using resistance bands or light weights can help you build muscle and increase metabolism without putting too much strain on your joints. In fact, you can lift weights at your desk. Take a break from your computer to lift small, hand-held weights over your head or try a few compound exercises that work multiple muscle groups, such as squats or lunges.
Incorporating exercise into your daily routine can greatly benefit your health and lead to weight loss. These five low-impact exercises are a great starting point for beginners or those with physical limitations. Remember to start slow and gradually increase your time and intensity. Set realistic goals and track your progress. With time and consistency, you will see weight loss results.
If there is one good thing you can do for your health, it's exercising. This does not have to mean training your body to lift 100 pound weights. It does not have to mean running marathons, either. It does, however, mean moving your body in some way. You can take a walk around the block, dance along with some fun videos, or even plant some shrubs in your backyard. Exercise that moves your muscles and gets your heart rate up has so many benefits, both physical and mental. You can read more about exercise and its role in society here on this blog.