If you suffer from joint pain or sore muscles, you might be wary of working out and aggravating those issues more than they already are. However, being sedentary can actually increase stiffness and make it more difficult to recover after an injury.
Of course, you’ll want to chat with your doctor or physical therapist about recommended exercise routines based on your physical condition. But to spark that conversation, here are some low-intensity exercises to protect sore joints and muscles.
What Is Low-Intensity Exercise?
When it comes to workouts, “low-intensity” means slowing down the pace and being more gentle with your body. It’s not a lazy way of working out, but rather a way of taking care of the vulnerable areas so that you can live more actively every day. This exercise style is in contrast to high-intensity exercises like running, jumping, and short bursts of interval training.
Benefits of Low-Intensity Workouts
Many people benefit from low-intensity workouts, not just individuals who have recently had surgery, been ill, or are just starting to live an active lifestyle. Low-intensity workouts are easy on the joints and ease muscles back into a full range of motion.
They help maintain cardiovascular fitness, build your strength and endurance, and release endorphins for a better mood. You’ll still boost your heart rate to work up a sweat and get in a good workout with low-intensity exercise but without putting excessive stress.
Types of Low-Intensity Exercise
The easiest and most accessible type of low-intensity exercise is walking because you can walk anywhere, don’t need any special equipment (besides a supportive pair of shoes), and can choose your own pace. Cycling is another great low-intensity exercise because it is easy on the joints and can be done outdoors on a trail or at home or the gym on a stationary bike. Meanwhile, swimming takes pressure off your joints and is ideal for people with mobility issues.
You can also try an elliptical machine to get the movement of running and a full-body workout but without as much impact. A rowing machine will give you a low-intensity cardio boost that works your arms, legs, and core.
If you have sore joints or muscles, yoga is a wonderful workout, especially if you join a vinyasa flow-style class that gets your heart rate up and combines continuous movements with deep stretches. There are also numerous strength-training exercises that are low-intensity to practice for better joint and muscle health, such as stationary side lunges, bodyweight squats, wall pushups, and resistance band training.
Need more exercise-related inspiration? Check out these articles on the Seagate blog!