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The Best Low Impact Exercises

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Low impact exercises do not cause excessive stress on the joints, so they may be ideal if you have problems with your bones or joints, have never practiced sports, or have mobility problems or other chronic disorders that may affect your ability to exercise. Walking, cycling, swimming, yoga or Pilates are all low impact exercises, as they do not exert an excessive strain on the joints of the lower body. Research has found that performing a low impact exercise regularly, without exaggerating, can have enormous benefits on the heart and reduce the risk of heart disease. In terms of bone health, some studies have found that performing only low-impact exercises may not be enough to provide the bone with the stimulus needed to stay healthy and strong.

LISS Training

LISS (Low Intensity Sustained State) training is a low intensity workout that helps you lose calories continuously and progressively, without major efforts or risk of injury. Therefore, it is ideal for people of a certain age or for those who are not used to playing sports. It’s a fun and feasible way to do physical activity. This training is not new but has become trendy thanks to the personal trainer Kayla Itisines. The duration ranges from 30 to 60 minutes, and this makes it a perfect alternative for those who want lose weight and shape their body by investing little time.

If you want to enter the world of fitness or want to try something new, you should try this type of training. The nice thing is that it is very flexible. You can easily add it to your exercise routine or plan simple activities to include in your everyday life.

Now, what exactly is LISS training? Is specific equipment necessary? Do you need a professional instructor? No, you do not need any of this. LISS training is not something specifically organized, simply, the LISS incorporates all low impact cardio exercises. Some examples of LISS training activities include walking at a brisk pace, swimming, cycling, rowing, or hiking.

You will have to do one or more of these activities for 30 (up to 60) minutes. The LISS training can be done more than twice a week. Moreover, you can vary the exercises so as not to bore you. In this way you will have fun and you will also be able to get rid of stress.

Build your Body

Woman picking up dumbellsTo enjoy a good physical condition, it is necessary to have habits that encourage it, such as proper nutrition, good mental health, and training that ensures proper functioning of the muscles. This type of workout burns calories, prevents cellulite and water retention. In addition, it is made up of exercises that are easy to understand and implement.

Because of their simplicity, these exercises are ideal for people who are recovering from injury or suffering from respiratory problems. Obviously, considering that we do not overexert ourselves, you do not have to worry about the risk of hurting yourself or tearing some ligaments.

LISS training is not the same thing as HIIT (High-Intensity Interval Training) training. Because HIIT has high-intensity cardio exercises, you cannot do it frequently because you run the risk of over-training your muscles. Therefore, achieving a LISS workout after exposing the body to high impact sessions is ideal for the muscles. Considering that the LISS exercises increase blood flow, they prevent the muscle from stiffening and help in the recovery phase.


The key to burning fat properly (see our take on how to get in shape with situps) is related to the amount of oxygen that the body accesses during training. This means that the more oxygen enters the body, the more fat can be burned. In this way, even if the LISS exercises seem simple and not demanding for the body, they are effective for losing weight!

LISS training brings numerous health benefits. It helps to maintain a correct weight and accelerates the metabolism. Furthermore, these are exercises that can be added without problems to a pre-existing routine; but remember, even if it is of low intensity, it must be sustainable. This means that you must maintain a constant pace.

There are no specific moments to train, you can in fact choose the moment and the exercise you want, the ones that best suit your lifestyle. In the same way, also remember to stretch and hydrate yourself after exercising. Although these are not demanding exercises, the muscles work in any case and therefore require proper hydration and completion of the recovery process.

Pillars of Cardio in the Gym

Cardio training is good for the heart and makes you lose weight while the most involved muscles are the abdominals. Cardio is an aerobic fat burning workout where energy is taken through breathing and the oxygen in the muscles. The more oxygen you get to the muscles, the longer your training session will last, which in turn, causes the energy expenditure to increase! Training to improve the availability of oxygen and therefore breathing is a fundamental process for having a sports physique.


Exercise on this piece of equipment should be performed for at least twenty minutes. You can start with a fast walk at a speed of 6 / 6.5. If you want to train your calves, increase the slope to over 1%.

Exercise Bikes

The bike is still a great way to lose weight without overloading the joints and especially the back. Therefore, it is particularly well-suited for the obese or those who are overweight. They are advisable from 15 to twenty minutes while the heart rate should be around 55-70%. If you are looking for an exercise bike for home, take a look at what we deem the best exercise bike to get in shape. Recumbent exercise bikes are usually the most comfortable ride while spin bikes tend to be geared more towards an intensive workout. For example, the Marcy ME-709 is an affordable recumbent exercise bike that provides performance without causing buyers to go into sticker shock.

Rowing Machines

Rowing machines are very useful for the abdominals. This exercise should be performed for 15-20 minutes with whatever level of resistance is comfortable. Don’t make it too easy, ensure you push yourself a little further each day.

In addition to these “classics” of the cardio, there are other tools such as the elliptical (learn if the elliptical is good for cardio) or cross trainer, runway simulator, or the cross-country skiing step simulator. Check this out to see another debate on treadmills or exercise bikes if you are trying to decide between the two. We recommend that you wear a heart rate monitor because, depending on the intensity of your heart rate, you will get better training results.

Man running on treadmill in gym

Low Impact Exercises for Lower Back Injuries


Yoga incorporates elements of resistance and stretching for the joints and back muscles. The delicate movements of yoga can alleviate pain by increasing freedom of movement and stability. The standing, sitting and lying poses are used to improve posture. Since there are many types of yoga, you should work with a certified professional with experience in patients with injuries. Yoga is also one of the best exercises to do outdoors without equipment to help you get in fantastic shape.


Low-impact aerobic exercises increase blood flow to the lower back where the injury is located. More blood flow improves the chances of recovery. Increased blood flow also lubricates the area, which reduces rigidity and improves flexibility. Avoid aerobic weight exercises because they can make the pain worse. Choose exercises such as cycling, walking or swimming. Try to train at least 20 minutes a day.

McKenzie Exercises

McKenzie exercises are a series of strengthening exercises aimed at improving the functionality of the lower back. The McKenzie exercises focus on extending the body and spine to reduce pressure and lengthen the back. These exercises improve the strength and mobility of the back, helping to facilitate the activities of daily life. Work with a certified McKenzie specialist as a physiotherapist. It could be the best option. These exercises include sitting, standing, lying down, prey, lying in supination, knees in the chest and bending.

Stretching Exercises

Stretching can increase range of motion and relieve pain from disk compression. When your muscles are more flexible, there is less back pain. Try bending and stretching bringing your knees to your chest. To push-back, lie above and at the same time take the knees bent chest and head forward, raising the shoulder blades terrain. To stretch your knees to your chest, lie down with your legs outstretched. Brace one knee to the chest at a time and hold it to lengthen it.


It is normal to feel pain or discomfort at the beginning of these exercises. As your health and physical condition improve, your pain should start to decline. In a few weeks you should notice an improvement in function and pain relief. Always talk to your doctor before starting any exercise program, including one to treat your back.