3 Lower Impact Exercises You Can Do Even When Not in Peak Condition

Exercise is one of the pillars of good health. However, exercises such as running or using an elliptical machine, while great for your cardiovascular system, may be too strenuous for you if you are suffering from painful conditions such as arthritis, multiple sclerosis or osteoporosis.

That’s why people dealing with chronic pain or stiffness tend to remain sedentary or reduce their activity level. But this is one of the worst things you can do to your health, Dr. Joseph Mercola warns, because inactivity will only make your muscles weaker and can actually increase your pain and stiffness.

The great thing about exercise is that there are so many different ways for you to break a sweat each day even if you are struggling with an illness or condition. Dr Mercola recommends 3 lower impact exercises that you can do even if you’re not in peak condition:

1. Walking is a great and simple way to start your exercise routine because it is very low impact and can be done at any fitness level. The faster and longer you walk, the greater the conditioning benefits. But studies show that even moderate intensity walking will help you experience improvements. Walking also gives you the added benefit of reflecting while walking alone or giving you time to bond with family or socialize with friends.
   Start at a pace that is comfortable for you and gradually increase your speed and distance as much as possible. Walking regularly over a long period of time can help reduce your risk of diabetes, stroke, and osteoporosis. It is also useful in dealing with arthritis, depression, and hypertension. Walking can even help you burn the same amount of calories per hour as running.
2. Tai Chi, a Chinese martial art, helps you work out your entire body through a series of slow movements. It’s easy on your body but still provides many health benefits. Studies show that tai chi stimulates your central nervous system, help with digestion and waste elimination, lowers blood pressure, relieves stress, and tones your muscles. In a study published in the September 2003 Journal of Rheumatology older women suffering from osteoarthritis performed tai chi exercises for 12 weeks and experienced major improvements in their arthritic symptoms, balance, and physical functioning.
   Also, according to traditional Chinese medicine, tai chi helps to channel chi, or intrinsic energy, through your body’s energy meridians.
3. Yoga refers to traditional Indian mental and physical disciplines that are not only physically beneficial but also helps improve your mood. Yoga involves gentle exercises designed to soothe joints and muscles along with improving your other body systems and organs. Yoga trainers often offer routines that are specifically aimed at addressing certain conditions such as arthritis or back pain, so you can choose a type of yoga that you feel would benefit you the most.  A preliminary study conducted by researchers at the Temple University’s Gait Study Center reveals that by doing a specific type of yoga (Iyengar), women over 65, experienced better balance and stability, faster stride, and improved single-leg stance, which helps prevent falls.
   Yoga is also popularly used as a natural form of pain relief because it is believed to help regulate the brain’s pain center and its attention to breathing is calming and reduces tension, which can help with pain management.
   Start out slowly and gradually ease your way into more challenging routines.

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Tags: Dr. Joseph Mercola, exercise, tai chi, walking, yoga