Timeless Fitness Tips...
Many people, in an attempt to prevent hip, knee, and ankle injuries, indulge in low-impact aerobic activities.
Low impact aerobics do not require having your feet off the ground at the same time. The force from the transfer of weight is lessened and results in a reduction of stress on your joints. Exaggerated hand-arm movements and the use of hand weights - if desired, increase the heart rate without damaging the joints of the legs and feet.
Popular Low-Impact Aerobics
- Aerobic dancing.
- Water aerobics.
- Inline skating.
- Line dancing.
- Brisk walking.
Low-impact aerobics are excellent for people of all ages and are especially beneficial to older adults. Many local community and adult education centers offer classes for low impact aerobics at a reasonable price.
As you can see from the list above, several aren't much different than just having some fun!
Not all aerobic exercise has to be pounding or punishing. You get plenty of benefit by swapping in a lower impact "healing" activity such as cycling, spinning, rowing, swimming, cross-country skiing), because these also promote endurance. In fact, varying your workouts by cross-training prevents injury and burnout, so you can stick to exercise long-term.
Strenuous exercise will improve athletic performance, but this does not mean these types of workouts will give you a great health advantage over light exercise.
Research indicates that there is very little difference in the death rates from coronary heart disease, cancer and the other combined causes between light exercisers and heavy exercisers; however, there is a great difference in the death rates of inactive people and light exercisers.
There are advantages of light exercise over strenuous exercise. Generally, we are able to sustain light exercise for a longer time. If you are exercising for weight loss, the longer you are able to exercise, the more calories you will burn.
For example, most people can walk for a longer period of time than they can jog. A three-mile walk will burn approximately 300 calories; a one-mile jog will burn about 100 calories. In addition, moderate exercise reduces stress, anxiety, high blood pressure and the risk of adult onset diabetes as effectively as strenuous exercise.
Regroup With a Yoga Move
Yoga is widely known for its ability to reduce stress and promote a calm, relaxed state. This state reduces the stress hormone levels, decreases the heart rate and lowers blood pressure.
You needn't be into yoga for this pose - this pose is simple and benefits everyone.
Lie on the floor with your legs raised against a wall, arms in a comfortable position. Exhale through your nose five times in short, sharp breaths and repeat the breaths a total of ten times.
This position drains the blood that can pool in your lower legs and ankles after being on your feet all day. The breathing clears your head while filling your lungs with fresh air.
For added effect - if you wish, light a calming aromatherapy candle with the tangy scents of lime and ginger.
Total investment time: Five minutes for a relaxed evening! If you have children to tend to, have them join you and settle them down a bit, too!
Everything's coming at you at once. Don't explode -- try a little yoga trick that can calm you down in an instant. Place one hand on your belly and breathe deep; exhale slowly. Relax your shoulders. As you breathe, gently push your belly out so your hand rises as you inhale and falls as you exhale.