By DAMON RASKIN, M.D. | Special to the Palisadian-Post
Q:I just learned about pickleball and found out it is a low impact way to get exercise. With the holidays approaching, as well as the new year after that, I want to dedicate more time to fitness. What are some other low-impact ways to reach this goal?
Yes, Christmas is coming and the goose is getting fat. But, that does not mean we have to follow suit! Setting fitness goals now is an excellent idea, and the key to success is finding those exercises that you can stick with not just for the holidays, but for the rest of the upcoming new year. I always tell my patients that setting fitness goals is a great first step, but the key to success is to make exercise part of your lifestyle. Mix it up and make it fun. If you are not a “gym person,” that is perfectly OK. There are so many other ways to get moving. I personally make fitness part of my daily routine, and on the days that I cannot exercise for whatever reason, I feel “off” and that something is “missing.”
Low impact exercise specifically can be a great way of getting your fitness needs met without hurting yourself. It is so much easier on your body, and your joints will thank you when you are done. In fact, these activities may improve your flexibility as well. You can definitely get your heart pumping without worrying about injuries when you go the “low impact” route. Not only does low impact exercise come with the benefits of improved strength, lower blood pressure and reduced stress, it can do all that without the concerns of sprains, strains, and future knee and hip replacements.
Trainers define low impact as any exercise where one foot stays on the ground at all times. These types of exercise can have numerous benefits, including an increase in mobility as well as balance. Activities such as tai chi, yoga and Pilates will get your heart pumping while simultaneously allowing you to focus on holding positions which strengthen your core. Research also suggests that any aerobic exercise, whether high or low impact, will boost weight loss.
In addition to the pickleball that you are playing, try spicing up your routine with an elliptical machine or stair master. These are both great options that can get you to high heart rates without any significant impact on your joints. Rowing, TRX machines, cycling, kayaking, hiking, and swimming or water aerobics are more examples of low impact exercises that you can consider adding to your regime. Brisk walking, especially up hills, would be a great choice. To make this idea more challenging, add some ankle weights or walk with small dumbbells. Even golf can have excellent health benefits, especially when walking the course.
Do not forget that there are just as many mental health benefits to these exercises in addition to the physical ones. Decrease in stress and improved overall mood are often amazing byproducts of low impact exercise. And we can all benefit from some extra endorphins around the holidays.
Even if you love “high impact” sports like running, it is important to give your joints some “down time” to recover and alternate with these lower impact movements. Despite having the moniker “low impact,” these exercises can have a major impact on your fitness goals. Keeping one foot on the floor might ground your health and fitness more than you expect.
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