Now that we’re on the home stretch for summer with beach season mere weeks away, the pressure to up the fitness ante is officially in the air.
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But before we go from 0 to 100 and start attempting marathons with little-to-no training, it’s important to note that low impact exercise is the perfect medium for minimal wear and tear, while still working in that fat-burning threshold.
So if you’re rearing to get summer fit, minus the aching joints and unnecessary stress on the body, we’ve put together a list of our four favourite low-impact, body-friendly exercises.
Walking
It keeps your heart healthy, your mind clear, the weight off and best of all, it won’t cost you a cent.
And, according to a study found on arthritis.org it may even stop the loss of bone mass.
One study of postmenopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 per cent. And if you’re completing your recommended 10,000 steps per day, you are looking at burning anywhere between an extra 2,000-3,5000 calories per week.
Spin
High intensity, low impact.
Spin is an effective solution for raising your heart rate and torching excess weight, fast.
For anyone who enjoysed the results of running but needs to avoid stress to the knees or hips, we recommend jumping on a spin bike and testing out a few cycle classes at your local gym. If you want to keep it outdoors, regular cycling is another option for a cardio, lower body and core-focused workout.
Swimming
Swimming laps of a pool or the ocean is a low impact but high calorie-burning form of exercise, not to mention it’s one of the most mentally soothing activities you can do to switch off.
Popular for being a full-body workout, swimming engages your upper and lower body as well as your shoulders, triceps, core and quads.
Not to mention it is a cardio, strength and flexibility workout in one. However, thanks to the buoyancy of the water, there is no stress on the body to support your weight.
Strength training
Often seen as intimidating, strength and weight training will provide long-term crucial protection and support for your joints.
As we age, we naturally lose muscle mass which can lead to a slower metabolism and contribute to weight gain.
And while cardio burns calories instantly, weight training will provide a slower burn that lasts throughout the day.
How to monitor your progress?
#1 Body composition analysis
Body composition analysis machines are like weight scales but with all the bells and whistles.
They’re a great starting point when it comes to tracking your progress, displaying a more accurate measure of where your inner fitness is currently sitting.
By committing to a fortnightly or monthly check-in, you are able to set goals and assess your progress.
More than just a scale, they provide a comprehensive view of the body’s composition, taking into account water, muscle mass and fat percentage, rather than looking at your weight as one whole number.
Most big gyms have these machines available for use.
#2 A fitness watch
Your biggest asset of all when it comes to getting summer ready, is ensuring you can stay motivated and keep yourself accountable for meeting your daily targets.
Enlisting the help of a fitness watch, such as Huawei’s Watch Fit, you’ll be able to easily track your progress. Keep an eye on the steps you’ve completed for the day, monitor your heart rate, speed, calories burned and even the recovery time required to ensure you are not overdoing it or putting yourself at risk of injury.
Image credit: Huawei
The Watch Fit even includes its own built-in fitness courses with 44 animated demonstrations for quick strength sessions on the go or at home, doubling as your own private trainer. You can even monitor your swimming progress as the lightweight watch is water-resistant.
RRP $249, currently $199 available at JB HI-FI, Harvey Norman and The Good Guys
And of course, the most crucial element of all: A great playlist, podcast or enlisting the company of a friend to distract you as you sweat it out.
Main image credit: Getty
What is your favourite form of exercise?
At 64 I highly recommend walking to keep me mentally and physically fit and I try to walk 3 -5 times a week .
I love yoga but stopped attending my group class because of Covid. I do practice at home but lately I find walking is my thing.
How is it possible yoga doesn’t get a mention??
I just love swimming! I can’t wait until the weather gets warmer
Love swimming and walking!
Definitely something to gift to the family
Love pool swimming but have slacked off. This article is a timely reminder to get back into a regular routine.
Love floating in water to relax and walking to get my groceries and stuffs like visiting people. Strength training when I do physical work. Also yoga to get to meditate and experience … All counts =D
Love gadgets (for face , IPL et al), but no device will “measure” what I do (or don’t) =P
I love to walk and walk fast for an hour every morning.
I try to walk everyday. I’ve just started doing fitness routines at home via YouTube. They are fun.
I much prefer walking to anything else.
My favorite exercise is picking up a book and a cup of hot chocolate 😀
Ok ok……Walking for me as im a slow mo
As I have some joint pain these tips a re great.Thank you so much.
Some good tips to get me to work off the baby weight.
I always enjoy walking, but really need to get into weight training.
I love walking and spinning, but haven’t been doing either enough lately.
Walking is amazing but Im pretty sure its not that great on your joints.
Walking kept me sane during lockdown. I’d aim for at least 10k steps per day. I started running too (I know it’s not great for your joints but a brisk walk can get your heart rate up too). Since the kids have gone back to school I’ve slacked off and need to get back into it. I love my Fitbit! I love all the stats and it does keep me accountable especially if I do challenges with friends. Great for social distancing! You don’t even need to be in the same country to challenge a friend. My fav gym workout was spin class. I hated doing it but loved the after feel good endorphins and the fat melted off my body. I love water but I don’t do too well in cold water. I’m not a strong swimmer but I’d like to embrace it more.
I walk a lot, but I live in a somewhat hilly area & lemme tell you, walking up those hills can be a killer on the ol’ knees! I also don’t mind strength training, but I get lazy with it. If I had a working pool I’d go swimming a lot more too.
I walk and enjoy it most of the time except for when it’s really hot 🙁
I most enjoy walking but stretching is equally important.
I wish I could get back in the pool but just can’t risk it.
I walk & I have weights by my chair to use when I’m watching tv & the ads come on. I don’t do it as often as I should, though.
Walking all the way!!! Plus some strength training so I can carry more shopping bags in one go!!! Ha ha!!!
I am enjoying running and rowing at the moment
I like walking but don’t do enough of it 🙁 Can I use isolation as an excuse? (I live in Victoria).
Walking is my go-to exercise and I try to do my 10,000 steps a day – simply by walking to and from the train station for work and getting out for a 45 min walk at lunch time – don’t reach my daily target when it rains tho! And I do 20 mins of stretches (for back and balance) every morning – without fail.
Definitely need to do more!
Good tips as I really need to lose those iso kilos.
Swimming is the best way, you don’t feel the stress and you get a lot done.
During the cooler months I do walk just about every day but now the heat & humidity have kicked in I am doing yoga & pilates exercises without machines (I watched a training video online because I never knew you do these movements without equipment).
Really encouraged to have confirmed that my efforts to get to 10,000 steps every day will reap long term health benefits. I use my fitness watch to help motivate me
My favourites are walking and swimming. I also would like to get back into some weight training.
Walking has become a bit of a priority since covid hit. I use to go to the gym before but haven’t really worked up picking up my membership as it feels like I will start paying and then potentially more breakouts means I won’t use it.
I have gained a few kilos over this year but I’m not too worried. This year has shown as long as we are healthy there are bigger things to worry about.
I wonder if that watch counts laps for me as I swim?
My fitbit has been a great incentive. Thanks to having young active kids, i get around 20,000 steps in a day.
Good to know!
It’s ideal to do shallow and deep aqua classes at the gym. They go for up to 1 hour. They really make a difference if every week. Doing big walks is ideal also.
I just bought a mini trampoline and I love it. It’s easy on the joints and is quite fun. I put some music on and dance around on it. It’s great for toning the legs, glutes and abs. It burns the equivalent as running for the same amount of time but is easier and less stress on the body.
I love deep aqua classes, the one that I did was such a great core workout
I find walking the best as it’s also good for my mental health
it depends on what type of smart watch you have?
that is amazing effort!
is that like synchronized swimming?
That is intense exercise! I think in the past I could only do it for 5 minutes max and I am so tired and sore.
Amazing that you can do it so much and so long.
I love walking too! Walking with my dog in the mornings is just wonderful.
I hate spin, it makes my bum hurt! And I am so short that the bikes are never comfortable.
It was like an aquaerobics class but in deep water so you spent a lot of time treading water to stay afloat and tensing your abs. I didn’t realise I was doing it at the time but the next day I really felt it.
Interesting! I’m not a great swimmer so I don’t think I would manage.
You can also a measure progress by how your clothes fit. I have given up the mind trap of the scales.
I love my daily exercise, sometimes its a staionery bike, my rowing machine or a run outside