If you are recovering from an injury, it’s important to find low impact exercises that allow your body to heal. You’ve likely been advised to avoid high impact cardio so how do you keep up your fitness routine during this recovery period? For many, the answer is to seek out low impact exercises to keep their health goals on track.
Of course, before you do any exercise after an injury, seek the recommendation of your healthcare provider or physical therapist. Be sure to ask them when it is appropriate to resume exercise and how much exercise is appropriate.
Take to the Water
Swimming is a go-to solution for many interested in low impact exercise. Swimming works all of your muscle groups and can be a great way to burn calories. In fact, with good form you can burn more calories swimming freestyle than you would jogging. Plus, you are working your whole body throughout your workout.
If you are not a distance swimmer, water aerobics might be for you. Keep an eye out for classes in your local pool and try them out. It might be just the answer for a fun, low-impact workout.
Ride a Bike
Cycling can be a great way to gain strength and improve endurance without the pounding of the pavement that happens when running. Since running is a weight bearing exercise, the injury rates are typically higher than cycling. That said, even on a bike there can be overuse issues with your joints. Pay attention to any clues your body is giving you and take breaks when needed.
Both bicycling outside and cycling on a stationary bike are beneficial, choose the option that works best for you.
Low Impact Exercises: Pilates and Yoga
Appropriate for all fitness levels, Pilates and yoga can be a perfect low-impact workout for individuals healing from an injury. The advantages of these practices are that they can be tailored to your personal fitness level, they both integrate movements that can improve your balance, and both can boost your muscle strength.
Pilates targets the core of your body. Slow movements are used, along with breath control, to improve your strength, body alignment, and flexibility. Start with a beginner class if you’ve never taken Pilates before and let the instructor know it is your first time. That way, you can learn each movement correctly before advancing to the higher level classes.
Yoga focuses on the mind-body connection and wellness. It is also a full-body workout. You will learn to move your body, hold poses, support your body weight, and balance. People often report a range of benefits from their yoga practices, finding it strengths their muscles while also helping with stress and improving mobility. So, while it’s a good workout in and of itself, you may also find it easier to bend, kneel, and reach when you are regularly practicing yoga. Just like Pilates, if you are new to the practice, find a good beginner class to lay a proper foundation.
Be kind to your body as it heals and give it the support it needs. Vitälzym liquid gel capsules can help to fight inflammation and promote healing.