8 low impact cardio exercises for a gentle workout
Exercises that improve cardiovascular fitness are essential but can be hard on your body if you haven't done them before. Joint pain, muscle soreness, and even injuries can result when you do high-impact exercises like running and jumping. Here are some low-impact exercises that will improve your cardiovascular health and raise your heart rate.
1. Walking
Walking is an easy but effective exercise for improving your health. Because it's low-impact, there's no risk of damage to your joints, so you can get your cardio without overexerting yourself. Plus, walking is something you can do pretty much anywhere, so it's a great option if you're short on time or don't have access to a gym. Last but not least, it is suitable for all ages.
Walking has a host of benefits for your health. It can reduce your heart disease and stroke risk, improve your mood, and increase your lifespan. Healthy weight loss or weight maintenance, improving cholesterol levels, and increasing energy are all benefits of walking.
2. Swimming
Low-impact swimming is an excellent cardiovascular workout. You can enjoy it no matter your age since it's easy on the joints. Swimming also offers some unique benefits that other forms of exercise don't provide. For example, swimming can help improve your balance and coordination. You can also keep cool by swimming in the summer months. As an added benefit, swimming is a great way to get in shape without overstraining. For maximum results, try different swimming styles to see which works best for you.
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3. Cycling
Compared to other cardio exercises, cycling has many advantages. In contrast to activities such as running, cycling has a low impact on your joints. This is especially relevant if you're starting a new workout regimen and are trying to avoid injuries.
The second advantage of cycling is that it can be done at any intensity level, so you can go as hard or as easy as you like. A moderate exercise regimen is an excellent option for those just starting out in fitness or searching for a more moderate routine.
By cycling, you also improve your cardiovascular health by increasing your heart and breathing rates.
Of course, the best is cycling outdoors since you can enjoy the fresh air and the scenery while exercising. Having an indoor exercise bike is also a good option if you don't have the time to go outdoors or the weather isn't perfect for outdoor cycling. Modern exercise bikes are designed to simulate outdoor cycling conditions, which means you can modify the intensity and pedal the bike as hard or as easily as you like. Plus, stationary bikes give plenty of information about your workout, such as calories burned, distance covered, etc., which may motivate you.
4. Yoga
While yoga might seem like a relaxing and stress-relieving activity, it is actually a low-impact cardio exercise. Practicing yoga does not require special equipment or expertise, which makes it an excellent workout for beginners. Practicing yoga increases strength, flexibility, and balance. Additionally, yoga can help you improve your breathing and posture. There is no need for special equipment to practice yoga, and it can be done anywhere. In addition to its physical benefits, yoga can improve concentration and focus.
Finally, there are various types of yogas you can choose from depending on your fitness level and personal preferences. For example, hatha yoga is a gentler, slower form of yoga that focuses on stretching and strengthening your body; thus, this type is excellent for beginners or elderly individuals.
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5. Rowing Machine
In the gym, the rowing machine is one of the most underrated cardio machines. There are many benefits that rowing machines offer that other pieces of cardio equipment cannot compete with.
In the first place, rowing machines have a low impact. Because of this, they are easy on your joints, making them an excellent choice for those seeking a low-impact cardio workout. For example, if running on the treadmill or the road is too hard on your joints, the rover is a great alternative.
The second benefit of rowing machines is that they provide a full-body workout. When you row, you use your arms, shoulders, back, abs, and legs simultaneously. As a result, you get full-body exercise. You can save time with your training and boost your functional fitness by doing total body exercises.
Finally, rowing machines are a great way to burn calories. In just 30 minutes on the machine, you can burn over 350 calories thanks to the intense rowing action.
6. Pilates
If you want to improve your balance, flexibility, and strength with a low-impact cardio workout, pilates may be the perfect option for you. It is an ideal exercise for people with joint pain or who are new to exercising due to its slow, controlled movements. Pilates also helps boost your metabolism and burn calories, so it is an excellent method of losing or maintaining weight.
7. Dancing
Dancing is a great way to stay active and enjoy yourself. Dancing has many benefits, such as improved physical health, mental health, and social skills.
Physically, dancing can help improve cardiovascular health, increase muscle strength and coordination, and enhance flexibility. The low-impact nature of the activity makes it easy on the joints.
Dance can help you relax and reduce stress, lift your mood, and improve memory and concentration mentally.
As far as social interactions are concerned, dancing can help improve communication and self-expression. Aside from that, dancing is a great way to express yourself, discover your creativity, and hang out with friends.
All these benefits make dancing a great way to stay active and have fun simultaneously.
8. Elliptical Machine
Exercise on elliptical machines is low-impact and provides a complete body workout. The elliptical machine is particularly effective at targeting your glutes and quadriceps.
Using an elliptical machine is a great way to move without causing any impact on your joints. This fitness equipment is an excellent option for anyone seeking a cardio workout without risking injury.
Using an elliptical machine will give you a total body workout. Since you need to use your lower and upper body simultaneously, a lot of muscles are used. The more muscles are used during a workout, the more calories are burned because there's higher energy demand.
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FAQ
Is low-impact cardio good for weight loss?
Body fat can still be lost very effectively with low-impact exercise. Go a little longer if you want to burn more calories. With time, you will become able to tolerate a faster speed because your fitness level will improve.
You should consider adding low-impact cardio to your exercise routine if you struggle to lose weight. You may be surprised at how much progress you can make by taking things easy on your body.
Can I do low-impact cardio every day?
To reap the benefits of low-impact cardio, you should do three or four sessions a week if you are starting out. You should incorporate one or two sessions per week of low-impact cardio exercise and one or two sessions of high-intensity interval training at an intermediate or advanced level.
To sum up
A low-impact cardio workout can help you lose weight, improve your health, and get in shape. They are safe and effective for people of all ages and fitness levels. If you want a new way to get in shape, give low-impact cardio a try.