Looking for low-impact exercises that are energizing and easy on joints.
When you’re living with joint pain, staying fit is crucial to keeping symptoms in check. But high-impact exercises like running, jumping and other strenuous workouts can do more harm than good. Instead, try one of these low-impact options. (Before starting any exercise program, be sure to check with your doctor.)
There's a reason this relaxing form of exercise has been practiced for centuries. Yoga can help with strength, flexibility and balance, and its many variations mean it can be tailored for people with joint pain.
Yoga is also very useful for avoiding joint pain after exercise. The deep breathing and stretching prepares your body for the strain that comes with other activities, stimulates blood circulation, makes sore and shortened muscles more flexible and helps avoid injuries. Pilates has similar effects, but with a focus on stabilising the "core" of the body—the back and abdomen.
When done correctly, stationary cycling can burn a high number of calories without putting too much pressure on your joints. Work with a trainer to determine the best combination of resistance, intensity and intervals for your fitness goals and joint health.
You can do it anywhere. It's totally free. It can help improve your health in many ways, including lower blood pressure, lower cholesterol and reduce stress. It's one of the easiest ways to work in low-impact exercises, which you can completely control – everything from the distance, speed and elevation – to find what works best. To boost calorie burn, try a weighted vest, which adds resistance without stressing joints.
Swimming provides a full-body workout that uses every muscle in your body and improves your respiratory health, helping strengthen you from head to toe. In water you weigh about one-tenth of your weight on land, meaning water workouts cause less strain on your joints and increase your range of motion as the water supports the weight of your limbs. This makes it ideal for people who need to exercise with an injury.
You can find an elliptical machine in virtually every gym and fitness club - it's a low-impact way to strengthen your legs and core while working your arms as well. Elliptical machines enable you to use a bigger range of motion on lower body joints like knees and ankles, despite its lower impact. This lets you work more intensely without creating too much impact, making it great for burning calories.
No rowboat? No problem. Rowing machines work the whole body while focusing on the core. They provide a useful low impact workout for arms and legs, with most rowing machines offering different resistance levels to help you tailor your workout to match your needs.
For many athletes, both amateur and professional, low-impact exercises are an important part of their training routines. They enable people to continue working out and burn calories without putting too much stress on weak or injured joints, helping to build up strength slowly. Combining low-impact exercise with braces and supports can provide you with the added support that gives you the confidence to reach the next stage of your training or rehabilitation. See the range of FUTURO braces and supports here.