{"id":63113,"date":"2022-12-24T04:00:46","date_gmt":"2022-12-23T17:00:46","guid":{"rendered":"https:\/\/timesnewsgroup.com.au\/bellarinetimes\/?p=63113"},"modified":"2022-12-24T04:00:46","modified_gmt":"2022-12-23T17:00:46","slug":"low-impact-exercise-minimum-effort-maximum-reward","status":"publish","type":"post","link":"https:\/\/timesnewsgroup.com.au\/bellarinetimes\/living\/low-impact-exercise-minimum-effort-maximum-reward\/","title":{"rendered":"Low-impact exercise: minimum effort, maximum reward"},"content":{"rendered":"

When someone says exercise to improve cardiovascular fitness, perhaps you think running, burpees, or tennis, but cardio exercise comes in many shapes, forms and sizes – and not all cardio has to be high-impact.<\/p>\n

And, according to the experts, low-impact forms of cardio can be a safe and effective alternative to high-impact exercise.<\/p>\n

Low-impact exercise is any form of exercises which causes minimum impact, where “impact” is defined as the amount of force exerted on bones and joints during exercise.<\/p>\n

Where high-impact exercises – including jumping and jolting movements – put a high level of impact on your joints, low-impact exercises such as yoga, swimming or Pilates apply less force to your joints and is generally gentler on your body.<\/p>\n

Clinic director and titled musculoskeletal physiotherapist Cindy Parks from Coastal Balance Physiotherapy Torquay said low-impact exercise, as the name suggested, meant less strain through your joints allowing you to focus on endurance, flexibility and balance without the possibility of overloading your system.<\/p>\n

“This makes it a necessary component to any fitness program, whether you’re a weekend warrior or an elite athlete, or if you are starting rehab post-surgery, post-injury or have an inflammatory condition such as osteoarthritis or need to keep your bones strong to prevent osteopenia or osteoporosis.<\/p>\n

“Think bike riding, swimming, walking, or even weight training with lower resistance and higher reps.<\/p>\n

“Speak to your personal trainer, physio, osteo or chiro to help get you going if this is a key factor that is currently missing from your weekly routine or if you’re not sure how to get started.”<\/p>\n

According to Lachlan Cooper from The Injury Clinic Geelong, these types of exercises are often perfect anyone new to exercise or for those with joint and injury concerns.<\/p>\n

“It’s all in the name! Low-impact exercise is a broad term and refers to any form of exercise that keeps impact to a minimum, typically placing less strain on joints and bones compared to other forms of exercise,” he said.<\/p>\n

\"\"
Low impact exercise, as the name suggests, means less strain through your joints allowing you to focus on endurance, flexibility and balance without the possibility of overloading your system. Photos: THE INJURY CLINIC GEELONG<\/figcaption><\/figure>\n

Cooper said low-impact exercise is a great way to get moving while reducing the likelihood of pulling up sore, but that didn’t mean it’s less effective.<\/p>\n

“A common misconception is that low impact exercise is ‘easier’, however this is not always the case. There are many different types of low-impact exercise which can develop strength and cardiovascular fitness whilst being challenging and fun.”<\/p>\n

Cooper said consistent exercise was the key to a longer, healthier and happier life, and an important way to remain independent in older years.<\/p>\n

“We should maintain our fitness even when our body isn’t able to hold up to impactful exercises.”<\/p>\n

Common low-impact exercises include swimming, walking, resistance training, cycling, yoga, elliptical cardio and rowing.<\/p>\n

\"\"
Photos: THE INJURY CLINIC GEELONG<\/figcaption><\/figure>\n

 <\/p>\n

Cooper said a great way to get started with low-impact exercise was by contacting a physiotherapists or strength and conditioning coach to assist in programming low-impact exercises, particularly for those who struggle with aches and pains.<\/p>\n

“There are countless types of low impact exercise to choose from.<\/p>\n

“Exercise doesn’t need to go for a long time or be excessively challenging, either.<\/p>\n

“Some studies have demonstrated that you’ll experience considerable health benefits with only 20 to 30 minutes of moderate intensity exercise, three times weekly.”<\/p>\n

\"\"
Photos: THE INJURY CLINIC GEELONG<\/figcaption><\/figure>\n

 <\/p>\n

Just In Time Personal Training and Workplace Health managing director and personal trainer Justin Moran said their team found low-impact exercises a great way to help people new to exercises break unhealthy habits.<\/p>\n

“Our approach to people is to try to find a way to get people exercising, and sometimes low exercise can be the first step into realizing that they can do more.<\/p>\n

“For people who have bad habits in their life, or haven’t exercised at all, or if they have they’ve gone and done high-impact exercises and it’s put them off, it’s a stepping stone into building up some level of base strength and mobility to have stronger tendons, ligaments and bones, and enable them to move into other levels of exercise.<\/p>\n

“At the end of the day, our body is made to move, our bodies have to maintain all sorts of forces, so ultimately low-impact exercise enables us to get the benefits of life in a more effortless way, and it reduces our chances of injury.”<\/p>\n","protected":false},"excerpt":{"rendered":"

When someone says exercise to improve cardiovascular fitness, perhaps you think running, burpees, or tennis, but cardio exercise comes in many shapes, forms and sizes – and not all cardio has to be high-impact. And, according to the experts, low-impact forms of cardio can be a safe and effective alternative to high-impact exercise. Low-impact exercise […]<\/p>\n

Read More…<\/a><\/p>\n","protected":false},"author":193,"featured_media":63114,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[18],"tags":[],"post_folder":[],"class_list":["post-63113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-living"],"acf":[],"yoast_head":"\nLow-impact exercise: minimum effort, maximum reward - Bellarine Times<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/timesnewsgroup.com.au\/bellarinetimes\/living\/low-impact-exercise-minimum-effort-maximum-reward\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low-impact exercise: minimum effort, maximum reward - Bellarine Times\" \/>\n<meta property=\"og:description\" content=\"When someone says exercise to improve cardiovascular fitness, perhaps you think running, burpees, or tennis, but cardio exercise comes in many shapes, forms and sizes – and not all cardio has to be high-impact. 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