Don’t stress about running a marathon or sweating it out in CrossFit. Low-impact exercises are just as effective at providing aerobic, strengthening and mental health benefits.
By Michaela Ream
Illustrations by Mateusz Napieralski
If the idea of taking intensive spin classes or waking up at sunrise to go for a run makes your heart rate spike (not in a good way), don’t worry. High-impact workouts aren’t for everyone, and there are lots of reasons why a lower-impact exercise plan is a better fit for some people, including those recovering from injury or illness, in active treatment or new to exercise. Low impact doesn’t necessarily mean low intensity. Instead, it involves exercises that don’t place excess strain or stress on the body. These workouts still provide plenty of benefits, says Tamara Jarrett, a registered kinesiologist and certified strength and conditioning specialist at Tamara J Training.
Like any exercise, low-impact workouts help build muscle, improve mood and brain health, strengthen bones and help with weight loss. For individuals undergoing or finishing cancer treatment, choosing low-impact workouts can also boost energy, reduce anxiety and help with treatment-related side effects such as fatigue or impaired balance.
When starting a new low-impact exercise routine, Jarrett recommends beginning with something simple like a walk.
“Even if you’re just going for a coffee, getting out and moving in some way is the best start,” says Jarrett.
Walking provides muscular activation throughout the body as you use the muscles in your legs, core and even glutes to propel yourself forward. Walking on grass can also offer a softer surface to prevent joint pain or soreness. Playing around with speed, such as power walking or speed walking, can add a little extra challenge to the workout in a controlled way.
Swimming and biking are two other effective ways to ease into low-impact workouts. Swimming laps at your local pool or taking water aerobics classes helps improve heart health, reduce stress and improve strength, all while enjoying the natural buoyancy of the water. Biking can be enjoyed indoors or outside when the weather is nice, and e-bikes are available to provide all the benefits of biking, without the strain.
Before starting any exercise program, Jarrett recommends meeting with a health-care provider or trainer for an assessment. “A personal coach can show you how to move correctly,” explains Jarrett. “If you have some pain while moving, it could be your body compensating for wrong movement.”
No matter what you choose, some activity is better than none. Here are a few different low- impact options to try.
Qigong.
Think of qigong as a simpler form of tai chi. While tai chi involves a series of flowing movements and specific postures, qigong involves simpler movements that are repeated and is more adaptive to different physical abilities. Qigong’s movements are physically easier to practice, and sometimes the exercise is focused solely on breathing, making it an approachable exercise for all ages and abilities.
Where to try it.
Wellspring Alberta: In Calgary Carma House or Randy O’Dell House; Edmonton House
Both the City of Calgary and the City of Edmonton also offer qigong classes.
Rowing.
Getting outside and feeling the sun on your face is just as beneficial to your mental health as your physical health. That’s why rowing is a great way to pair exercise with the outdoors. Don’t be fooled into thinking that sitting in a boat and cruising along the river makes this any less of an effective workout option. Rowing uses smooth, rhythmical actions that don’t jar your joints the way running-based activities do. The repetition of pushing and pulling can help with mind-to-muscle action and increased muscle control. It also gets your heart pumping, helping with cardiovascular health, muscle strength and endurance — all out in the fresh air.
Where to try it.
Calgary Rowing Club and Edmonton Rowing Club
Weekday and weekend sessions throughout the summer teach rowing techniques, boat handling and hands-on practice. Both clubs also offer year- round, off-water training.
Cross-country skiing.
Don’t let the winter months stop you from staying active and healthy to keep the winter blues away. Cross-country skiing uses skis and poles on prepared ski trails, typically on flat terrain. The smooth gliding motion and easy movement reduce pressure on your joints while still getting your blood pumping, which increases your heart health and endurance. It also engages muscles all over your body and activates your core and legs for a full-body workout.
Where to try it.
North and South Glenmore Parks in Calgary, Canmore Nordic Centre, Goldbar
and Capilano Parks in Edmonton, and more. Check AlbertaParks.ca for a list of cross-country skiing trails across Alberta. These trails are all groomed, maintained and ready to enjoy during winter.
Tech to help keep your workouts on track.
Make sure you are getting the most out of your low-impact workout with these tech tools.
Apple watch
This handy smartwatch measures how you move and provides health insights, total steps taken, daily activity and workouts completed.
It’s a great way to stay accountable to yourself.
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Fitbit
Automatically tracking your daily activity, this fitness and activity tracker logs your daily steps taken, heart rate, sleep schedule and more. It can also provide a “daily readiness score,” which optimizes your routine with personalized workout intensity and recovery recommendations based on your body. The simple design keeps the focus on tracking your workouts without causing distraction.
fitbit.com
8fit
This health and fitness app offers a range of efficient workouts, customized meal plans, self-care guides and handy online articles. The app includes a handy tracker, so, if a fitness watch isn’t your style, you can download the app on your phone and track your activity. 8fit offers long-term tips to keep you on track throughout your workout journey.
8fit.com
