If you generally find yourself tuckered out after a hard-hitting workout session, you likely need to ease on the intensity. However, if you only do moderate exercises and you’re still left in pain for hours, perhaps even days, then it’s time to shift to low-impact routines.
Thankfully, there are numerous exercises to still keep you moving without feeling any pain. You simply need to find the activities that can meet your specific needs. This is necessary as exercise generally helps reduce pain and improve the quality of life.
But in doing the exercise you should be careful and pace yourself. In addition, visit a physical therapist or other types of health professionals for advice also makes sense before starting any new kind of exercise.
The following nine forms of exercise could jump start a new, healthy lifestyle and help you stay in shape, while also help you in help you recover after an injury.
Walking is a low-impact activity that’s always helpful. It’s convenient to do as you can walk anywhere and can be easily integrated into your daily routine — on the way to work or school; lingering around the mall, or a stroll with your dogs in the late summer evening.
Swimming is good for people with osteoarthritis, musculo-skeletal issues or any kind of joint disease.
Why, you ask?
Because swimming and many other water sports or activities defy gravity, allowing those who deal with sore muscles and joints to avoid unpleasant or damaging effects on the body from bearing one’s own weight while exercising.
Extreme “yogis” may go above and beyond what would be considered low-impact, but there are certain poses that can strengthen muscles without straining the body too greatly.
Furthermore, the steady breathing technique – one of yoga’s main concepts – can be just as helpful easing chronic pain as the movements themselves.
While not pushing yourself into poses that could injure your spine, try some of the easy breathing methods and light muscle contractions to start. Move into some of the more basic positions, but be careful to not stretch too much.
Martial arts may seem like a crazy idea for a low-impact fitness routine, but Tai-Chi is a can be done both by the young and old. While it may sound intimidating, it improves health without exacerbating any intense pain.
Start with light sessions twice a week to reduce pain, stiffness, or fatigue from other exercise routines.. Tai-Chi is essential for building strength, endurance, and balance. It will keep your skeleton strong into your older years.
Though it may be viewed as just another trend, pilates is actually quite useful. This popular exercise regimen, founded and designed by Joseph Pilates, helps incorporate core-strengthening moves for creating a stable torso and helping to alleviate back pain.
More than simple routines you’ll see anywhere else, Pilates moves are great for improving pain and emphasising relaxation.
6. Basic Stretching
Not to be belittled, simple stretching maneuvers are brilliant for maintaining long, lean muscle.
And you can do these exercises anywhere, from your office to your own bedroom. Speaking of the office, where many of us spend hours in front of a computer, standing and stretching at least once or twice an hour is incredibly important.
Sitting too long can create more back pain and health problems than you’re already trying to prevent, so keep moving for better mobility overall.
7. Light-weight, Strength Training
For maintaining strong bones that could help slow the effects of osteoporosis, to building lean muscle for healthy functioning, strength and weight training is the best answer.
Such movements can be done without having to handle all of your body weight at once, so it’s less harmful on your joints.
Regardless of your level of fitness, it’s best to start will very light weights and gradually move up in size, anywhere from 5-10 lbs.
Viewed as more of a hobby than an active sport in most cases, golf can be a relaxing activity. Walking across the green throughout the day incorporates cardio into your daily routine, while the competition of the game leaves you focused on your task.
However, golf can also be more debilitating than one may think. When you’re making the golf swing, the strain on your back and shoulders can cause problems.
Therefore, be sure to stretch before every game and take it slow, easing into a more significant swing. Combining strengthening and stretching activities while preparing for your golf game will help build up your body, preparing it for the more moderate activity.
9. Aerobic Exercises
Cardio is necessary for any healthy fitness regimen, and it comes easily to most people who spend their days moving about, in common daily activity. However, to step it up a notch, try some aerobic activities. Begin with using the treadmill or slowly moving on a stationary bike.
Getting your blood pumping and your muscles engaged help alleviate pain, since your body releases endorphins during exercise that gives you that feel-good feeling of energy and relaxation.
Pain can be brought on by many activities, and most can blindside you hours or days after exercising when you’re not even prepared for it.
However, starting with low-impact fitness routines will give you a headstart on a healthier lifestyle, while also avoiding the downfall of any onset recovery pain.
It’s all about finding what works for you and your body that will allow you to properly function while handling the smallest amount of pain possible.