It’s that time of year again, time to get in shape. Not all of us want to go out and run a marathon and many of us can’t. Low impact workouts can be effective and protective.
Low impact usually means one foot always stays on the ground with less pounding on the joints. Remember, low impact does not mean zero risk. Make sure to warm up and stretch before any activity.
Walking is one of the most popular exercises around and its free. Grab a pair of good walking shoes and get moving. Look for breathable shoes with good arch support and heel padding.
If you want to ramp up the intensity, walk the hills or add some dumbbells or ankle weights to increase the heart rate. The number of calories you burn depends on your pace, the faster you walk, the more you burn.
Bicycling and riding a stationary bike are non-weight bearing so they’re easy on the joints. The more resistance you add, the more calories you can burn. Recumbent bikes provide back support so if that’s an issue for you, they might be an answer.
While swimming, you use all your muscle groups, so you can slim and tone the whole body at the same time. If laps aren’t your thing, water aerobics or water Zumba classes can be a great way to burn calories while not putting a lot of stress on your body.
Other Gym Machines
Elliptical trainers put less stress on the legs than treadmills. Try interval programs to really get the burn going and use the arm handles to get an upper body workout at the same time.
Stair climbers are also great. If you can’t go to the gym, any stairs will do.
Don’t forget rowing machines. They give you a total body workout of arms, legs, and core.
If you’re not sure about proper technique for the machines at the gym, ask a trainer or gym employee to show you how to use them. Doing something wrong could hurt you in the long run.
Strengthen the Knees and the Muscles Around Them
Many people stay away from exercise because their knees are bad. Sometimes, the knees are bad because the muscles around them which protect the knees are weak. Strengthening them can help.
Focus on the calves and hamstrings and make sure to combine stretching and strengthening exercises. Hold stretches for 30 seconds on each side to get the best results and always stretch again after any series of strengthening moves.
Strength training has many benefits. Working out with weights can increase your resting metabolic rate, helping you lose weight more effectively than by just doing cardio.
Building muscle can help prevent the decline in muscle and bone density and help prevent injuries and damage.
At B3 Medical, we’re all about keeping you healthy with a complete approach to your wellness. From family care, to nutrition counselling, to physical therapy services, we can help you stay healthy. Contact us today to schedule a free consultation.