4 Low-Impact, High-Intensity Exercises For Weight Loss

Recently injured, or have some bone/joint issues that prevent you from doing strenuous exercise? No worries, I’ve got you covered!

Many Americans deal with chronic pain, or injuries which limit their ability to perform high impact training. These problems include back pain/sciatic pain, arthritis, bad knees or recent injury, and they cannot do high-impact activity. I am here to tell you that low-impact, high-intensity exercise might be worth a try if you have any of the above concerns. Low impact is a viable alternative for people seeking to improve their physical health. 

Whether you are intending to lose weight or get stronger after having some physical setbacks, here are 4 exercises that worked for me after my spinal surgery:

  • Hiking in the woods
  • Biking
  • Weight training
  • Yoga

Hiking is low-impact and high-intensity and can be a great way to increase heart rate from hills without adding extensive stress on your body. If you love nature, this is a wonderful option for you! Being in nature is beneficial for those of us who have jobs where we are indoors a lot and don’t have time to breathe fresh air and get some sun.

Biking (either stationary or one riding in the city) is not only fun, but a wonderful alternative to running on the treadmill. This is because if you are carrying extra weight it’s hard to perform and not put too much strain on the knees, ankles, hips and lower back, which can cause serious pain. Biking allows you to get your heart rate up and the intensity high and the impact low to get the most benefit from your workout without risking injury.

Weightlifting, or strength training, is an excellent option for weight loss, and even more so when you want a low impact high intensity workout. If you are looking for long-term weight loss while doing workouts that won’t cause further injury or strain on your joints, strength training is a wonderful option. This is because it doesn’t put too much strain on your joints, if you’re getting over an injury and need some low-impact options this is something to look into.

Yoga is a more subtle form of exercise, but it can be physically demanding. Although this will not burn many calories, it will help you get stronger and more flexible, also wonderful to relieve anxiety, tension and fear. Usually, the first exercise many people do when they want to lose weight is cardio, but yoga has its own sensational benefits that  you should consider.

The whole idea, with low-impact exercise, is to avoid movements that are strenuous on the spine, joints and bones. Whether you are new to training like this, or you have recently re-entered the game after an injury, low-impact exercise can be a safe and effective method for weight loss. Sign up now for incredible support on your journey to optimal health!

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