by ETX
Low-impact exercise is a great way to keep fit this fall. Photography diego_cervo / Getty Images©
Getting out for a run or a walk can be trickier when fall brings colder, darker conditions, all of which can affect workout motivation. But there are plenty of low-impact exercises you can do indoors to work out gently, in the warm and without damaging your joints.
Low-impact exercise offers a total-body workout that's gentle on the joints. In concrete terms, these are workouts that do not involve any sudden movements that put pressure on joints. "Low-impact strength training is a form of resistance exercise that focuses on building and maintaining muscle strength and endurance while minimizing stress and impact on the joints and connective tissues," explains personal trainer Sana Shirvani, speaking to Marie Claire UK.
These specific exercises are said to have numerous health benefits. Not only do they help reduce the risk of injury, but they also burn calories. And exercise, including low-intensity activities like walking or swimming, can even be an excellent way to reduce anxiety, depression and improve mood, according to research from the University of Nebraska. So, for those who want a gentle workout at home, without having to run around in the cold, these exercises could be a solution.
Work out with a resistance band
This quick and easy workout involves doing a series of different exercises using an elastic resistance band. This affordable accessory can be used to do a multitude of gentle exercises to work all the muscles of the body, including the glutes, thighs, legs, back, arms and shoulders. Simply scroll through social networks, starting with TikTok, to discover tutorials on how to make the most of a resistance band workout.
An upper body workout
To work your upper body, push-ups, as well as burpees, planks and dips, can be good options. To maximize the effects, it's advisable to perform several sets of these exercises, being sure to take things easy if you're a beginner. For example, you could try starting with two sets of five push-ups. This kind of workout can be tailored to all levels of fitness and experience, and can easily be done at home with a good floor mat.
Low-impact jumping jacks
Jumping jacks are notoriously strenuous due to the combination of arm movements and leg jumps. But a less intense, low-impact version of jumping jacks reduces pressure on joints by eliminating the need for any jumping. Simply step your feet out and back, one after the other, without jumping. To make this exercise more difficult, don't hesitate to deepen your lunge and speed up your movements. This exercise will help increase your heart rate.
Squats
There are many different types of squats, but squat thrusts, performed with weights, are a total-body exercise that works every muscle in the body. It increases heart rate, stimulates metabolism and improves both agility and strength. It can help you lose weight while improving cardiovascular fitness.
Reference
Provided by ETX
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