Everyone knows the human body needs physical activity and exercise to improve and maintain fitness. However, you might start experiencing body aches and pains due to injuries or old age.
That is pretty common as you age since chronic illnesses like arthritis primarily afflict people who are more advanced in age. Such things affect most people’s ability to participate in high-intensity workouts as they did in the past.
For instance, running is an excellent way to keep fit, but only if you don’t have bad knees. Maybe you enjoy watching fitness videos and can keep up with the routine until you get to a point where you need to do a series of jumps and give up.
Fortunately, you don’t have to give up exercising because there are alternatives. There are many low-intensity exercises and sports with minimum trauma and wear on weight-bearing joints. Here is a list of some activities and sports to try.
- Walking
Walking comes first on this list for several good reasons. It is one of the most accessible physical activities. Additionally, it is free, and you don’t need fancy or expensive equipment like you would in the case of most exercises.
All you have to do after playing your favorite casino games while taking advantage of offerings like Ripper casino bonuses is put on comfortable clothes and some trainers before going out into the fresh air.
Walking is considered a cardio activity, so it improves the functioning of your lungs and heart, ensuring an efficient supply of oxygen-rich blood to the muscles. Consider walking at a moderate pace over substantial distances to raise your heart rate. Always ensure you’re not running out of breath.
If you don’t enjoy walking but still want to take it up, gather a few interested friends and start by taking short walks together weekly. For example, you can start with a half-hour walk over your lunch break. If this isn’t feasible, try taking 10-minute walks.
Lastly, you can look for walking groups in your locality to help you stick to a schedule.
- Swimming
Swimming is another low-impact sport that is hard to beat. There are two different benefits when you’re immersed in water. The first one is being buoyant reduces the stress on your ligaments and joints since the water creates resistance.
The other reason is that water cools you down during swimming, which keeps you comfortable and eliminates the chances of overheating. If you are concerned that swimming isn’t an efficient form of exercise, rest assured that it is.
A report by Harvard Publishing puts the energy expenditure of swimming as four times higher than running over the same distance. Simply, swimming two miles burns the same calories as an eight-mile run.
- Rowing
If you suffer from painful joints, rowing is an excellent low-impact workout because you’ll be sitting throughout your exercise. Whether rowing at the gym or on a river or lake, it is an excellent full-body exercise.
Rowing is aerobically strenuous because you must move your upper body to wield the oars or make the rowing motion.
- Cycling
Whether you are riding a $6,000 bike or a bike handed down to you by a relative, cycling is excellent because cyclists can adjust the intensity of the workout. You can have a gentle or intense cycling session without subjecting your joints to too much pressure.
It also has good cardiovascular benefits despite being easy on your joints. Cycling is ideal for anyone who wants to build muscle, especially the quads, glutes, and calves. If you are new to cycling, most major cities have cycling clubs that frequently organize group rides, so consider joining those.
In case you enjoy competing, there are numerous cycling races globally, from short races to marathons. When cycling, safety should be a priority. Always have the right gear, such as a helmet and reflective gear, and observe the traffic rules.
- Golf
Golf is popular among senior citizens, and this can be attributed to its low-impact nature. Playing golf enhances your fitness while being gentle on your lower body. Before embarking on it, consult your physician because it might not be ideal if you deal with upper body or shoulder joint pains.
Golf clubs typically have a thriving social environment. This is a plus if you are also interested in meeting new people.
- Yoga
Yoga is a practice, not necessarily a sport, but a low-intensity activity that boosts your joint health. Practicing yoga makes your muscles more flexible, and the different maneuvers and motions help strengthen your joints.
Stay active even when your body isn’t up for it. Before taking a Yoga class, consult a health practitioner to know what to avoid to prevent future joint issues.
- Dance
Dance is a low-impact sport, from ballet and samba to hip-hop. It is beneficial for your health and general well-being. Dancing helps you build muscle strength, maintain strong bones, and improve balance, posture, and coordination.
It is creative and fun, and you don’t have to do it under the guidance of a dance instructor. Just put on your favorite music and dance away! Try other dances like belly dancing and bachata too!
Take away
Staying active is very important and necessary for the body to function optimally. Try any of these suggested low-intensity exercises, and your body will thank you.
If you mainly partake in high-intensity workouts, you can also pick one of these and alternate on days when you don’t feel like working out intensively.
